My team has also gathered some of readers’ favorite articles and video clips in which I address the link between childhood trauma, and adult illness, and how we can heal, and put them all together in my most recent newsletter! You can find all that here: http://eepurl.com/b_AhU5 (If you want to receive future newsletters, you can “subscribe” in the top left menu in order to join our mailing list.)
Hope you can come join me on Tuesday July 7th at 7:00 at Baltimore’s lovely Ivy Bookshop for a talk, chat, and booksigning! Tuesday, July 7th, 2015 7:00 p.m.
Childhood Disrupted: How Your Biography Becomes Your Biology, and How You Can Heal — a Discussion & Book Signing
with Donna Jackson Nakazawa http://www.theivybookshop.com/
Or, come join me on Friday, July 17th at the Annapolis Bookstore for a talk, chat, and booksigning! Friday, July 17, 2015 7:00 p.m.
Childhood Disrupted: How Your Biography Becomes Your Biology, and How You Can Heal — a Discussion & Book Signing
with Donna Jackson Nakazawa
My mom said something recently that really stuck with me. She’s 82. “It used to be that we did everything once, and now we have to do everything twice!” I kind of brushed it off as a subtle sign of aging, but then I noticed, over the next forty eight hours: the washing machine/dryer repair man left (“all done!”) but the washer still won’t progress to the rinse cycle and the dryer drum still makes a clanging sound as if a rock band is hiding in the laundry room. So we called – the repairman is returning for round two.
Baltimore author Donna Jackson Nakazawa discusses her latest book, The Last Best Cure, on Wednesday, April 16 at 7 p.m. at the Perry Hall Branch, sponsored by the Friends of the Perry Hall Library. The award-winning science journalist and writer recently answered questions for Between the Covers about her book.
Before The Last Best Cure, you authored another book about autoimmune diseases, The Autoimmune Epidemic. What insights or new knowledge did you gain between that book and The Last Best Cure? What was going on in your life prior to writing these books?
The Autoimmune Epidemic focused on how modern chemicals in the world around us and in our diet are overwhelming the human immune system, contributing to rising disease rates and chronic illnesses. The Last Best Cure takes this research a step further and investigates “psychoneuroimmunology,” a new field of study that investigates how mind states, such as anxiety, fear, worry, rumination, anger and pain, can end up damaging our immune function in much the same way as environmental chemicals. Prior to this, I was struggling with my own health crises. The Last Best Cure is my chronicle of a one-year doctor/patient experiment to see if altering my mood state might shift my inflammatory markers and perhaps even improve my physical well-being.
The Last Best Cure has received much critical praise, described as a book that will offer hope for recovery, and change and save lives. What is the most important insight or piece of information you want readers to take away from your book?
I want people to know that there already exists an understanding as to how we can activate the healing potential of the brain. Understanding how to do this gives us powerful tools, ways to change the messages our brain is sending to our cells and our body. Everyone deserves to live the life they want, and these tools can help us all achieve a greater sense of well-being, and even joy.
You were already an award-winning science journalist and writer when you began writing these last two books. What was it like writing professionally about a topic that was also very personal to you? Were there any “aha” moments for your own life as you were writing?
At first, I was only going to write about my personal experiences in the introduction to The Last Best Cure, but my editor thought readers would want to read more about how I also went on this transformational journey myself. She thought it would help convey to readers that we can all take this journey, no matter what physical or emotional health challenges we face. There was so much that I realized along the way about adversity, self-respect and how they play a role in adult illness. Now I’m profoundly grateful to have taken this journey: Life is sweeter, relationships are better and it’s a better, more meaningful way to live.
In addition to being about healing and recovering personal joy, The Last Best Cure is a story about a health epidemic. What steps do we need to take now to secure a better health outlook for future generations?
We need to absolutely, completely and radically change how we view the doctor/patient relationship. If we keep up the current “medical factory” model we’re going to see very little progress in managing chronic health issues. Right now, 133 million adults in America have chronic illnesses, not counting the 22 million with addiction – and these numbers are rapidly climbing. The tools to help patients participate in their own healing and facilitate greater well-being exist; it just requires that physicians incorporate new practices into their doctor/patient paradigm. In order to do this, we must change the way we as a society view treatment, health care and the doctor/patient relationship.
Are there any new books in the works?
Yes, one due out at the end of next year called Childhood Interrupted: How Adversity in the Past Writes the Story of Our Future – And How We Can Change the Script (Atria/Simon & Schuster). It’s a deeper, more extended study of how childhood adversity can create changes in the brain and in our immunology that impact our health long into adulthood – and what we can do to reverse those effects as adults. I’m telling cutting-edge stories of science, about how even very common forms of childhood adversity can reset our immune system to be more stress-reactive, sparking a state of chronic low-grade neuroinflammation for life. I want to help readers understand how the stress we meet in childhood can determine our lifelong “set point” for emotional reactivity, inflammation, disease and depression – and what we can do to reverse the impact of early adversity and trauma years later, in adulthood, to regain our physical and emotional well-being.
How long has the Baltimore area been home to you? What do you like best about living in this area?
My family moved to Baltimore four years ago from Annapolis; my mom and my husband’s parents were already living here, so it just made sense. What I like best about Baltimore is its people. Baltimoreans are real, genuine, honest, intellectual, creative, smart and energetic. They’re committed to their community and engaged in making this a better place to live. We love it here. It’s a vibrant place to be.
Thank you readers, I just found out that last night THE LAST BEST CURE hit #10 on AMAZON in BESTSELLING BOOKS IN HEALTH MEMOIR! That made me smile, and I realize I have all of you to thank for spreading the word, one woman, one reader at a time! In gratitude, I thank you.http://amzn.to/1dIIyVd
I really enjoyed a great discussion today with Dan Rodricks, the host of the NPR show, Midday, on WYPR, Baltimore’s Public Radio station. Dan is smart, genuine, and asks great questions. We really delved into why I wrote The Last Best Cure, the science behind it, and how I hope it can help readers with chronic conditions. You can listen to the entire show by clicking on the podcast at this link:http://wypr.org/post/last-best-cure.
This photo has nothing to do with this show — I am just reposting it here because I like it and it makes me smile!
I spent this weekend at a two day meditation event with one of my dearest friends, and together we soaked in the amazing wisdom of Syliva Boorstein and Sharon Salzberg, who came together to teach as a duo on this snowy, rainy weekend in Washington DC.
My favorite nuggets:
Sylvia Boorstein’s teaching, “May I meet this moment fully, May I not complicate it, May I meet it as a friend.”
Sharon Salzberg’s teaching: “The most important moment of meditation is the moment you sit down to do it.”
And Syliva Boorstein’s teaching about how to handle being in busy, harried family life and not lose one’s hard won peace in the midst of it: “Try not to fall into other people’s states of mind.” I find this really wise as I raise teenagers…
My deepest gratitude to these two wise teachers.
I am particularly grateful that at the end, I received the joyful gift of a warm hug from Sylvia Boorstein, who was so kind to say such lovely things about The Last Best Cure when it came out last spring. As I told my friend Elizabeth, who is one of those wonderful kinds of friends who always keeps me honest with myself, as I grow older, I hope to become more like Sylvia Boorstein — she pretty much glows with metta. And to please remind me, when I am overreactive and small of mind, by saying, “Remember, you want to glow like Syliva Boorstein.”
Sometimes, just to meet someone whom you admire so much, whose teachings you follow, and to see how their presence changes those around them — because their compassion and loving kindness comes from such a deep wellspring the whole room can sip from it — well, that is a teaching in and of itself. Thank you Sylvia Boorstein and Sharon Salzberg (whose fabulous new book is just out, Real Happiness at Work).
Yesterday I was struggling to manage a few swirling mind states — you know, those fears, resentments and regrets that well up, or at least they do for me. I just could not find any inner compassion for my own life mistakes. My suffering was mind-wrought, and doing me no good, but even knowing all that I could not manage my thoughts.
Then I remembered a type of meditation that has helped me get unstuck in the past. It is taught by many but my favorite version is by John Makransky. It’s called “Identifying Benefactors and Receiving Love.”
So I got it out again, that tape, as a rescue remedy (you can listen to his free 13 minute audio version at this link).
It’s pretty healing stuff. Here’s how a “receiving benefactors” meditation works, in case you feel inclined to give it a try.
Makransky asks us to first think of people in our lives whom we might think of as benefactors, those who have wished for our “deep well-being and happiness.” Often, these are, he says, the people we most liked to be around at earlier points in our lives. A dear aunt or grandparent, a friend of our parents, a teacher or professor or coach, someone whom it feels good to remember because we knew in our hearts that they wanted the absolute best for us. We felt safe by their side.
Thinking of my Own Benefactors
I think of my Dad, of course I think of him. I think of how one day, when I was 11, a year or so before he died, we were sailing. As I took the tiller on that blue-green Chesapeake day, my Dad turned to my mother and asked — despite my buck teeth, my horn-rimmed tortoise shell glasses, my frizzy blond hair that inspired my brothers to call me “lampshade head” — “Isn’t she just so beautiful?” As if he saw something incandescent beneath my profound gawkiness.
Someone who believes we are beautiful, even when we are gawky and awkward, and who knows we need to hear it precisely because we are gawky and awkward, that is a benefactor.
I think, too, of my father’s mother, whom we called GranMary. GranMary always called me “my darling girl,” no matter how old I was. The last time I saw her shortly before her death, she patted my hand between her palms, and, caught in a moment of dementia, asked, “You are going to Jay’s play tonight, aren’t you?” She was talking about my father, who had been dead for 30 years. She was reliving one of those buoyant, excited moments of mothering: the opening night of the school play her son had written and directed — albeit half a century after the fact. “Jay and I have been rehearsing his lines all afternoon!” she said with pride, leaning toward me, our knees touching between the sofa where she sat and the ottoman on which I perched. “He has his lines down,” she said proudly, patting my knee.
I recall how she turned and glanced around the room, as if expecting her son to come through the front door of her assisted living apartment. How she somehow seemed to know who I was and yet not understand that I was also her dead son’s now grown daughter.
“My darling girl. You are coming to Jay’s play? Oh, you must!”
I wanted to go to my Dad’s play, yes. See him as a 17-year-old, directing, acting, taking his curtain call via some kind of magical time reversal. Or see him on any single day of his life – still alive. But there is no such magical clock. I think of how much my father’s mother loved him, how it broke her heart to lose her son without warning. “The worst thing,” she once told me, in her earlier, lucid years, “is to lose your child while you still live. It’s an unnatural pain.” How she loved us all. How she would tell us at the end of every family party or dinner or day, just that: “I love you all.”
I think, too, of the aunt who comforted me through the years after my father’s death. My Aunt Nan wasn’t related to me, she was my parents’ best friend and our neighbor. When he died, the summer I was twelve, I began spending Saturday mornings at her house, making pancakes, and school day afternoons climbing the pine trees in the field in front of her driveway. We’d run around in her yellow Volkswagen Beetle; the same one in which she’d driven me to kindergarten seven years earlier — she’d also been my kindergarten teacher.
She’d leave surprises for me in the mailbox, knowing I picked up the mail when I got off the bus. One day there was a small toy Leprechaun sitting in the mailbox, his pliable legs and arms crossed, as if he’d been waiting patiently for me.
Years later, when I moved to New York, Aunt Nan tirelessly helped me to find my first walk up apartment. She’d moved to Connecticut, and on weekends I’d recover on her couch in the country in front of her fireplace. We often had a cup of tea together as she listened, patiently, dearly, to my stories of work and love in the city. One day I gave her a porcelain tea cup.
When she died a year ago, her daughter said she had wanted me to have that tea cup back, and gave it to me.
I keep it on my desk beside me and I always think of her when I see it, every single day.
I think of my mother’s mother Gammer; how she was there to hold me with open arms the day my mother broke the news to my brothers and me that my dad had died. I think of the New Year’s Eves I would spend with Gammer well into my twenties if I didn’t have a boyfriend. Each time I ditched or got ditched by a guy, she would send me another small tiny ceramic frog with a hopelessly beautiful cliché note that simply read,
“Dearest Donna, I guess you will have to kiss a few …” After a while frogs began to appear with no note at all whenever a relationship bit the dust. Her collection still makes me smile.
I think of them all, my father, my two grandmothers and my aunt.
“Bring them to mind,” Makransky says. “Imagine their smiling faces before you. Envision your benefactors sending you the wish of love, the wish for you to have deepest well being, happiness and joy.”
It is enough to make my breath slow, my throat catch.
I try not to think of whether I deserve their love, or whether those I’ve loved and lost would in fact be proud of me, when I haven’t done half of what I thought I’d do in my life, have been cranky too often and selfish and have my share of regrets and resentments that are, well, the reason why I am doing this meditation.
They were all so resilient, so upbeat despite the sorrows life threw their way. I am not as resilient, I fear, as the ones who came before me.
The Benefactor Meditation
“Allow the soft healing energy of their love into every cell of your body and every corner of your mind.” Makransky’s voice continues. “Bathe in this. Heal in this. Rest in this.”
He suggests we bring one benefactor more to mind than the others, and let that connection “energize the magnitude of the radiance we feel ourselves receive.”
I imagine, of course, my Dad. He is standing before me. I try to brush aside the worry of whether he would be proud of me or not so proud.
“Join your benefactors in their wish for you while receiving the radiance of their love, repeating the wish for yourself in your mind,” says Makransky. May this one have deepest well-being, happiness and joy.
I can’t help but think of the scene where Harry Potter gazes into the mirror of Erised — the name backward for desire — which shows the deepest wishes of one’s heart. How he saw his dead parents waving to him, their heads nodding.
“This one,” I hear my father say. “May this one have deepest well-being, happiness and joy.”
My eyes prick with tears.
I hear Makransky’s voice: “Rest in this love until you feel complete, whole.”
Sometimes, I have found I can’t recall the exact contour of my father’s face; the crevices, the smile lines, the five o-clock stubble. But in this moment I see my father with utter clarity. He is smiling at me, as if to say, Remember what I taught you as we sailed together, as we took in the whole wide sky and bay. Remember that this world is a magical place. Remember to be amazed.
I imagine the love of my dad and the beautiful women whom I have been so blessed to be loved by, how they loved me. How I want to carry that love forward, pay it forward, in the way I am in the world.
As I open my eyes, I feel washed of something. Of all the swirling fear and regret that consumed me just fifteen minutes earlier. I feel a compassion for myself. For all beings.
And I am okay with what is. I trust in my capacity to be here, with what has been, what has not been, and what is.
Try the Benefactor Meditation for Yourself — It’s Worth it
Who are your benefactors? Can you imagine them standing beside you, sending you so much love and well-wishes? How does that feel? Give it a try.
Today I came across a “Thought Challenge” from meditation teacher and writer Jack Kornfield, whose work I so admire. Kornfield talks about separating ourselves from our tightly gripped sense of our “self,” and seeing what happens.
Selflessness, Kornfield teaches, is not about seeing “how selfless I am.” It’s about stepping away from identifying everything as “me” or “mine.” Selflessness, he writes, “does not reject our experience in any way. We don’t get rid of anything. The experiences are the same…. All that’s changed is that we have stopped identifying with them….When identification with the small sense of self drops away, what remains is the spacious heart that is connected with all things. The Wise Heart.”
I am always in search of my Wiser Heart. So I was drawn to Kornfield’s suggestion to try this practice — to notice what happens when we stop identifying so tightly with our sense of self and me-ness. Here is his challenge: “Try today to study the sense of self. At regular intervals, pause to check in and notice how strong the sense of self is. At what times of day, in what roles or situations is it strongest? How does your body feel then? How do others respond to this? What might happen in the same situation without a strong identification with the self?”
So I did try it. I wanted to challenge myself to note in what situations (and, for me, with which people) my sense of self looms strongest. And the exercise proved so profound I felt I had to write about it here, and share what I found.
Trying this exercise helped me to have a difficult conversation with a person I often find to be trying in my life — and to handle that interaction with a wisdom and grace I had been unable to find within … until I tried Kornfield’s exercise.
The person with whom I was interacting has a good heart but also has what I like to call “Oppositional Conversational Disorder.” Have you ever met anyone like that? I’ve found that whatever I say, this person disagrees immediately, often before my whole sentence is out of my mouth. Call it conversing in a Culture of No. For instance, I say, “I was thinking…” and this person says, “Oh no, that’s not how it works…” And if I say, “That made me sad…” this person says, “Oh no, you shouldn’t feel sad.” This person is wedded to “no” and “it isn’t” and “don’t” and “but” and “shouldn’t” and argues so reflexively it’s a habit of mind that has permeated their very nature. But this person is also a good person, a really really good person, just not an easy person to have a meaningful conversation with, because “Oh no” or “Don’t” proceeds every sentence they say.
So I tried it. I tried letting go of my sense of me, my point of view, my being right, my… me-ness. As this person’s Oppositional Conversational Disorder reared its head and they said “Oh no it’s not because of…” I took note of how my jaw tightened. They said, “You didn’t” and my upper palette locked down on my tongue. I heard, “You shouldn’t” and a band tightened around my chest. “Don’t do it that way…” The muscles in my thigh tightened. I took a mindful breath. Look how tightly clenched my chest feels, my legs, my throat.
I replayed Kornfield’s question in my mind. “What might happen in the same situation without a strong identification with the self?”
I reminded my “self” that I am not my thoughts. Indeed, new research tells us that our feelings shift every 90 seconds.
I asked myself, Why am I identifying so closely with my sense of self, with having myself be heard and be right — when I don’t even really know what “self” is? When I know my thoughts shift every 90 seconds?
If I am not my thoughts, if I am not my ever-changing feelings, including this feeling of irritation and frustration and anger that now threatens to overwhelm me, what is my “self?” And why is my “self” reacting so strongly to what another person is saying that seems to be in judgement of “me” if that self is not real?
Gosh, I hope that makes sense.
By interjecting the question, I could step back.
This was such a freeing experience. I began to breathe. My jaw relaxed. The bands around my chest fell off. It felt so freeing. When I stepped back from that strong sense of self that I had been nursing as I heard “don’t” and “shouldn’t” I felt something else. A bubbling up of awareness. I am not my reactivity. My “self” is something much larger, much wiser. For a moment I had to hold back my sense of inner glee, and keep from laughing out loud – not at my conversational partner, who was still talking, but with the freedom I felt within.
I highly recommend trying this. In the midst of your next difficult interaction, especially if it is with someone with Oppositional Conversational Disorder, let go of your tightly held sense of “self” in your conversation. See what happens.
Here’s what happened to me. The person I was talking to stopped. They breathed. My oppositional conversational partner just looked at me after ten more minutes of conversation or so and said, “Oh, okay.” Two words they had never said to me before.
To let that strong ID with self go during that difficult interaction changed its outcome.
What is the direct relationship between letting our mind drift — ruminating about the past, worrying about the future, focusing on distressing thoughts, what’s going wrong, what isn’t fair, or what we’re afraid will happen next — and our cellular and physical well-being?
Although we can’t peer inside our cells in real time and see how mindful calm versus a racing mind have radically different health impacts, a new study published in the journal Health Psychology, sheds new light on the question. Researchers at U.C. Davis Center for the Study of Mind & Brain have conducted the first study which shows the direct relationship between using our mental resources to manage ruminating thoughts and stay with our immediate experience — and lowering our levels of the inflammatory stress hormone cortisol.
High levels of cortisol, a hormone produced by the adrenal gland, are, as we know, associated with physical or emotional stress. Prolonged release of the hormone contributes to wide-ranging, adverse effects — and are linked to every physical and mental disease imaginable.
Sometimes it helps me to remember what “stress” really is. Stress is really a euphemism for our thoughts. Our racing, self-flagellating, ruminating, resentful, could-have, should-have, wish-I-had, wish-I-hadn’t thoughts that catch us in their trance. Or what I call, in The Last Best Cure, the “Pain Channel.”
All too often we can’t get out of the Pain Channel’s trance. We can’t turn the Pain Channel off. We keep tuning into what it has to say, and as we do, those thoughts help promote the production of stress hormones and cytokines that are, in turn, linked to higher rates of depression, heart disease, autoimmune disease, you name it.
Other research tells us that in the lab, the negative cellular impact of stress hormones look a lot like the negative impacts of the toxic chemicals I wrote about in The Autoimmune Epidemic.
So, here is my reminder equation.
Stressed State of Mind = Pain Channel.
Pain Channel = damaging stress chemicals circulating in our body.
Damaging Stress Chemicals = what scientists call the “Negative Floating Brain.”
“Negative Floating Brain” = greater likelihood of emotional and physical health challenges.
Greater Health Challenges = more likelihood of being in a Stressed State.
This is not to say that our state of mind creates disease. That’s far too simplistic.There is so much at play — genetics, diet, environmental toxins.
But stress chemicals certainly add to our “barrel” of factors that work against physical and emotional healing. And even if moving away from the “Pain Channel” and the Negative Floating Brain doesn’t necessarily mean we overcome whatever physical challenge we face — turning down the “Pain Channel” volume can’t help but make us feel better, whatever chronic condition we’re up against. (For more on how I see that, see my OpEd for PBS’s online magazine, Next Avenue, called, “I’m Not Cured but I am Healed.”) (I really think the title should be, more accurately, “I’m not Cured, but I am Healing.”)
The practices that help us walk away from the Pain Channel and the Negative Floating Brain really do make a difference, and they are worth our time and our commitment.
For me, as a science writer, reminding myself of the science every day helps me remake the commitment to meditate, focus on mindful breathing, loving kindness, down dogging, laughter, nature walking…all of it. The science is my guide.
Post-doctoral researcher Tonya Jacobs PhD says that in the above study, researchers taught study participants attentional skills such as mindful breathing, observing mental events, and practicing cultivating benevolent mental states, including loving kindness, compassion, empathic joy and equanimity.
Individuals whose mindfulness scores increased showed a decrease in inflammatory disease-promoting levels of cortisol.
“The more a person reported directing their cognitive resources to immediate sensory experience and the task at hand, the lower their resting cortisol,” Jacobs says. She adds that training the mind to focus on immediate experience may reduce the propensity to ruminate about the past or worry about the future, the thought processes that have been linked to cortisol release.
We are all walking around listening to the Pain Channel way too much of the time. And we know that the negative floating brain damages our immune system and our cellular health.
The question is, what are we going to do about it?
In hopes that they might prove helpful, here are two upcoming offerings.
The first is being offered by the phenomenal health advocate Elisa Rodriguez, who is launching one of the first The Last Best Cure Virtual Book Clubs to discuss and encourage us all on the journey … I’ll be joining in for a one hour discussion. I’ll also be sending signed bookplates to participants. To learn more, see Elisa’s video here. I’ve spoken with her several times now, and wow, she is just amazing. The beauty of The Last Best Cure Virtual Book Club is that you can join from wherever you are, and Elisa has found a way to make it easy and accessible to all.
The second is an upcoming retreat by my own beloved teacher, Trish Magyari, whose work I feature in The Last Best Cure. Magyari will be teaching a one day “Befriending Yourself” Mindfulness Retreat” on Saturday June 15 at Baltimore Yoga Village in Mount Washington (Baltimore, Maryland) from 1-5pm. Trish is a life-changing teacher. If you can take this opportunity to work with her, do.
I hope to hear from you about your own efforts to stay on the path. What is working for you today?