Is Emotional Brain Training for me?
Who is EBT for?
Improving Health Issues
EBT is particularly helpful if you are aware that you have stress symptoms, and you are tired of excessively relying on medications, each with their own side effects, expense, and dependency. Perhaps you aren’t sleeping well, you are irritable, anxious or depressed, and you are gaining weight and getting one cold after another. You know something is wrong, but you are so busy treating all these symptoms that you don’t have time to think about the root cause: stress and the inability to process it well.
EBT makes use of stunning breakthroughs in neuroscience that suggest we can rewire the emotional brain, treating the stress itself rather than only treating its symptoms.
More than 80 percent of outpatient health care visits are due to the brain being wired to promote stress. With EBT, you can rewire those stress circuits so that stress symptoms (e.g., overeating, obesity, diabetes, hypertension, depression, anxiety, sleep problems, smoking, problem drinking) tend to improve. Preliminary research on this method demonstrated improvement in all the stress symptoms studied (weight, hypertension, and depression) over a 6-year period.
In EBT you will be focusing on rewiring your brain to process stress better; at the same time, we encourage you to work closely with your physician to be sure your health problems are optimally managed, and to adopt a healthy lifestyle.
Since with EBT you will not only be accessing traditional health care to treat the symptoms, but also learning how to process stress more effectively, the root cause of the symptoms, you are most likely to not develop new symptoms. Being in a state of high-level well-being more of the time, what we call being wired at 1, promotes the consistent production and maintenance of healthy levels of positive neurotransmitters. These in turn likely strengthen our immunity to the conditions that are responsible for the 80% of health-care visits that are stress-related.
To get the best results, we recommend working closely with your physician and health care team. Start with the introductory course, and then move into EBT Kit 1 with 90-minute weekly training in a local group or telegroup. The community of support, and the weekly coaching by a Certified EBT Provider, will give you the inspiration, warm relationships, and exercises to develop whatever insights you need.
Getting Your JOY Back
Joy is a brain state, and the human brain has the unique capacity to create joy regardless of circumstance. Yet, there is so much stress these days, that people are wondering how to get that safe, secure, wonderful feeling of joy back. The connections between the prefrontal cortex (behind the forehead, the seat of consciousness) and the emotional brain (the lower brain with reward centers) are formidable. We can think wonderful thoughts in our prefrontal cortex that can cause surges of neurotransmitters to affix to receptors in the reward centers of the brain. We feel a surge of pleasure and that pleasure swamps stress. Why? Research has shown that when the left prefrontal cortex, associated with positive emotions, lights up enough, then the right prefrontal cortex, associated with negative emotions, shuts down. We can create joy by choice, and that joy can swamp our stress.
There are only two glitches. One is that the joy can’t be anything you ingest, inject, or acquire. It has to be the kind of joy that is evolutionarily supported, the joy that helps the species survive. Short-term survival is based on marshaling an effective stress response, but long-term survival of the species is related to an effective joy response, our capacity to be compassionate and cooperative. These capacities are what allow tribes to survive and share with one another. Each time we are motivated by these “eudonic” rewards of meaning, we experience a spurt of feel-good neurotransmitters.
There is a second glitch, and that is stress. We can’t get these eudonic rewards of meaning when we are in stress. If our brain tells us we’re being chased by a hungry lion, and we stop running in order to focus on eudonic rewards of meaning, we might get eaten! So in stress, our prefrontal cortex is evolutionarily not working well, and as a consequence, focusing our attention on rewards of meaning, like being authentic, spiritual, and loving, is difficult to do. With EBT you will learn how to switch your brain from each of the levels of stress back to the brain state of high-level well-being. In that state it comes naturally to think magnificent thoughts and be of loving purpose, which activates the reward circuitry and brings us a surge of joy.
To use this method to get your joy back, start with the introductory training, and move into EBT Kit 1. Enroll in a local group or telegroup and enjoy 90 minutes weekly of effective support and training. Move through the kits until you have your joy back. The longer you stay with the training, and the more of the rewards you learn how to acquire, the stronger your joy response, and the more your brain will be wired for that Brain State of 1.
Losing Weight
You can use EBT to make it easier to lose weight and keep it off. That is because the root cause of overeating and weight gain is stress. Stress is associated not only with inactivity and overeating, but recent research has also confirmed that stress increases chemicals that create cravings for sugary, fatty foods; stress also creates a chemical reaction that causes the body to store more of the food we eat. While EBT includes lifestyle changes and accessing good medical care, it focuses on the root cause of weight problems that are challenging to change: our wiring.
In EBT, weight loss is taken seriously because the more weight we hold onto, the more that stress impacts our emotional brain. It increases the allostatic load -- the wear and tear on our body -- that feeds back on the brain and actually ramps up our appetites. So weight loss is a good idea. Eating healthy is a good idea too, and so is getting regular exercise. Most of us can do those things far more easily if we rewire our emotional brain. There are two ways that we do this, and both make use of the EBT 5-Point System of Emotional and Behavioral Regulation.
One of these strategies is to start offloading the stress you experience on a daily basis, by checking in with yourself to identify your emotional state throughout the day, and using the tool that corresponds to that state to switch your brain to high-level well-being, which we call Brain State 1. That’s important, because in that state the stress that ramps up your appetite, adds to your allostatic load, and fosters weight gain is minimized, or even disappears. In addition, in Brain State 1 you experience surges of brain chemicals, or positive neurotransmitters, which are what your brain is looking for when you turn to food for reasons other than hunger. Most people who struggle with weight problems don’t have enough of these natural brain chemicals. The result is an insufficiency of balanced surges of neurotransmitters in the brain’s reward pathways, something that we all need.
Without enough of these natural rewards, we attempt to create that feeling artificially, using sugary, fatty foods which create an abnormally high level of neurotransmitters in our reward pathways. That spike of chemicals creates a false high followed by an abnormal low in neurotransmitters, which then causes cravings. Checking in on our emotional state throughout the day and giving ourselves natural spurts of balanced levels of neurotransmitters, and creating a lifestyle that is full of natural pleasures – healthy foods, physical activity, social activities, intimacy, art, music, dancing, and play – help balance the reward centers in the brain.
The other strategy is to use the same tools as part of a larger program, over time, to break the wiring that is triggering those appetites and drives. During times of stress when nobody was there for us, and we had no way to get out of that survival state, wires were formed that attach us to food. Our brain unconsciously believes that we will die if we do not get that food. Our unconscious expectation is that: I get my survival need (safety, comfort, reward, protection) from food. It is hard to change that circuit because in order to disassemble it we need to use specific tools during times of stress. In EBT, we call these “survival circuits” and teach you how to rewire them. The point is to accept that as long as that circuit is operating it will continue to fuel overeating. That circuit is not wrong or bad, but it is powerful, and trying to pretend that it is not there just forces us to work harder to get results, and even when we get them, we notice they are hard to maintain. Instead of ignoring those circuits, in EBT we rewire them, so that it becomes easier to stop wanting the extra food.
To overcome weight problems, begin with being sure you have excellent medical care and have made the shifts in your lifestyle that you feel comfortable making. Then start with an introductory course in EBT, and move into EBT Kit 1. Enroll in a local group or telegroup and focus on moving your brain state setpoint to high-level well-being, what we call being wired at 1. This is a state in which you are not only receiving an abundance of natural rewards, but are free from maladaptive external solutions. Instead of replacing one external solution, such as overeating, with another such as an eating disorder, spending problem, or tendency to rescue or people please, the goal is freedom from all external solutions. Move through the courses with the support of a group, until you are wired at 1 and feel secure that you can connect so consistently to yourself that the drive to overeat and the drive to stay heavy have faded. You can access any additional coaching you may want, as well.
In EBT we use a food system called 1-2-3 Eating, and it does not involve dieting or excessive food restriction. All foods are considered okay, and you learn to choose a variety of foods you like that decrease stress and increase natural rewards. The high sugar, high fat, high salt, and high alcohol foods tend to ramp up stress and cause abnormal highs and lows in your pleasure pathways. If you decide you want additional structure and support, you can schedule coaching by telephone or locally with one of the many certified EBT Providers who are registered dietitians, and individualize your eating plan. For those who are separating from external solutions, there are also brief EBT courses that focus on re-consolidating survival circuits and establishing a rewarding lifestyle of natural pleasures. However, the overall goal is to experience a new sense of freedom in your life, not only freedom from the whole range of external solutions, but the freedom to create a life of abundant rewards, regardless of circumstance.
Decreasing Stress in Families
Stress is passed from parents to children, and even if we try not to have that happen, our stress is downloaded into the circuitry of our children’s brains. We can see that our own tendencies appear in our children, and until the wiring of those circuits in our own brains change, chances are that our children will continue to exhibit them. The emotional brains of parents spontaneously and constantly program the emotional brains of children.
Children develop stress symptoms for many reasons, but aside from genetics, the primary cause, and the primary opportunity to cure them, is in the family. As parents acquire these tools and model them for their children, youngsters pick up the tools. They change rapidly because the emotional brains of children are like sponges, as the formidable neocortex that blocks adult experiences from reaching the emotional brain has not yet fully developed.
When children are in stress they exhibit stress symptoms and behaviors that amplify parental stress. When parents acquire these tools, not only does their own stress decrease, but there is a tendency for their children’s problems to improve. When the overall stress levels of the family begin to decrease, instead of spending so many days, evenings, and weekends in stress, the family can start to enjoy a richer and more satisfying experience together.
If your family is experiencing high stress levels, we strongly recommend that you take EBT with at least one other adult in your social community. Having someone who is close to you know the method can be an enormous support in moving through this challenging time. Children are so sensitive to stress that it is important to have those who are close to them have the capacity to move through stress back to states of balance and well-being. This not only decreases their own stress, but also serves as a model for them as they face challenges in their own life. As a result, acquiring the tools of EBT is strongly recommended for parents and couples who are struggling with changes in the family – move, divorce, custody issues, elder care, and illnesses. The challenge is to use stressful times to enhance your capacity to identify and rewire stress circuits from early in life that have ramped up stress, so that you respond to difficulties in a new and more effective way.
If your children are teenagers, they can participate in EBT training. We recommend individual coaching for them to complete our introductory courses by telephone or with a local EBT provider. If your children are younger, we recommend parents acquiring the skills through completing the kits with group support, enjoying the weekly inspiration, coaching, and structure. That will improve your emotional setpoint so that you are experiencing high-level well-being more and more of the time, what we call being wired at 1, and ready to respond effectively to current stresses and those that present themselves in coming years. There are also programs for children who are experiencing weight issues, the Shapedown Program (www.shapedown.com) and Solution Kids. As soon as you are ready, access individual coaching with an EBT provider by telephone or locally and learn how to work effectively with your child in training them in the tools.
Easing Work Stresses
Most of us are experiencing intense levels of stress at work. So many people have been laid off, have had their job out-sourced, or have had their work hours cut back. All of us are aware that there is a changing economy and a need for new ways to be competitive in a global market. Using EBT at this time can offer tremendous advantages. We can spend more moments of the day in the brain state in which we think clearly and creatively, avoid ineffective interactions, know who to trust and not trust, and feel so vibrant and healthy that we perform at out best. In this brain state of high-level well-being, what we call Brain State 1, instead of obsessing about problems, procrastinating about projects, or getting into control struggles, you can prioritize effectively, stay on task, and get the job done. If we are out of work or transitioning to a new career, instead of feeling lost and overwhelmed, we can use this time to our best advantage. We can gain new skills, enhance the health and stamina of our mind and body, and move forward in our careers in ways that are meaningful and productive for us.
EBT will give you far more control over your emotional brain and the power to switch your state to well-being. Those around you at the workplace may be confused and overwhelmed, sometimes creating problems where there are none. You, in contrast, will have the tools to not judge them, but to have compassion; to not do things that you later regret, but to move forward in integrity; to know that you are authentic, feel peaceful inside, and even though you are working hard, to still go home in the evening and share with your loved ones how you feel and what you need and really listen to their feelings and needs. You will have the energy to turn off the television and video games and turn on the music, read a book, go for a walk, laugh with friends, enjoy romance, and have a full and rewarding life, instead of obsessing about work all the time or being so exhausted that the joys in life pass you by.
The best way to use EBT is to take an introductory course, then get into an EBT local group or telegroup, and move through the kits. Without a group, it is challenging to do the kit work optimally, and it is important to do it to get the experiences which rewire your brain. The group programs are inspiring, productive, and rewarding, and in just 90 minutes weekly you will move forward in a measured but important way, rewiring your brain from stress to joy.
Improving Mood
Depression, panic attacks, hostility, or shutting off feelings and going numb are some of the downstream effects of chronic stress. So many people are way high, way low, or numb these days, and the root cause is stress and the way the load of stress on our brains (allostatic load) causes chronic changes in stress hormones that impact mood. That triggers behavioral changes too, as who reaches for celery when they are upset? In stress any healthy pleasure can go to unhealthy extremes, including overeating or undereating, sleeping too much or too little, exercising too much or too little, and the list goes on!
One of the first improvements most people notice when learning EBT is their mood. They learn the 5-Point System, and even if they choose not to use the tools to change their state, just knowing their level of stress gives them the power to change their expectations and not to judge themselves for their mood. In addition, once they start using the tools and seeing that they work –– they can actually switch their brain state and feel good or great –– they feel hopeful. As they continue with the training, they see how the improvements are progressive, that the more they use the tools and the more advanced they are in the training, the better they feel. The root cause of vulnerability to mood problems is stress, and as you learn how to process stress in a highly effective way, mood problems tend to improve.
Many people who choose EBT have taken or are taking medications for mood. We always advise participants to continue to work with their physicians for management of their medications. As they advance in their training, participants who feel like less medication is indicated, are advised to consult with their physician. The most effective way to use the method if you experience high levels of emotional distress is to use whatever medications you and your physician agree that you need so that you feel balanced enough to use the tools. If the dosage you require blocks your feelings so much that it is challenging to identify your emotional state, you may want to wait to begin until that is not the case. Working closely with your physician is important to your safety and success with this training.
Be sure to go at the pace that is right for you in EBT. Take the introductory training, then move into completing EBT Kit 1, with the support of a local group, telegroup, or coaching. We recommend the group training because people tend to get what they need – the support, insights, warm relationships, and inspiration –– to stay with the training until they complete all 6 EBT Kits. The support of others who are using the method becomes very important because we learn from one another and practice the tools together between sessions.
You may be tempted to stop the training before you are experiencing high-level well-being more of the time, or what we call being wired at 1. You may even even wonder if it is possible for someone who has had many stresses in life to feel great. We are all born with a certain temperament and the stressful experiences of the past do influence our emotional life. By using this method, however, you can be sure that you are optimizing your capacity to rewire your stress circuits and live the best life that is possible for you.
What about other work you’ve already done on yourself? If you have had many years of psychotherapy, meditation, or other mood-altering treatments, you may have had a lot of practice in some of these skills, and that might make it easier for you. If, however, you have learned to process daily life by analyzing your problems, trying to figure out what is wrong with you, or defining yourself in terms of your diagnosis, this training might be challenging at first.
We will ask you to access good health care and adopt a healthy lifestyle while your EBT training focuses on learning how to tune into your emotional state. You will learn how to identify your emotional state, not judge your state, but not sit powerlessly in that state either. Instead, more often than not, you will use the precise tool for that state, the one that will switch your brain to a higher state of well-being. You will need to remind yourself every day that you are doing this. With EBT, you are not trying to get things done, be perfect, solve problems, or figure things out. You are creating chemical effects in your brain that offload stress and ultimately create high-level well-being.
Overcoming Addictions
Addictions are typically stress symptoms that are fueled by not having the skills to self-regulate. They are a sign that the early attachment between parent and child did not download into your brain the tools to move through stress back to joy. As stress builds up, we spend more time in stressed states and even feeling totally stressed out, what we call being in Brain State 5, the state in which we are lost, overwhelmed and confused. We can’t attach securely and warmly to ourselves and others, so instead we develop “survival circuits.” These are wires that are stored in unconscious (implicit) memory systems that associate our survival with something that has nothing to do with our survival.
Perhaps that survival circuit gives us the message that we get our survival need (safety, comfort, reward, protection) from drinking, taking drugs, numbing out, or getting high. Once a survival circuit is wired, it causes emotions, thoughts, and behaviors to be extreme, and those extremes cause more stress. That stress causes us to trigger that survival circuit again and again, and each time that happens it makes it even easier to trigger again. The addiction becomes our focus and we begin spinning out of control. We might even forget what the real cause was: stress, and those survival circuits.
One of the reasons addictions tend to go on for a long time is that these survival circuits are difficult to rewire. In order to disassemble them and reconsolidate them in a more adaptive form, we must be in stress. In fact, we must be in extreme stress, and yet motivated in that moment to do the work to rewire it. In EBT we have a special tool we use to slowly rewire that survival circuit so that it begins to lose its control over your life.
It takes a while for people who have struggled with addictions to learn to think about them in terms of brain states and wires. When they do, most people experience some relief, just understanding what has caused this stress symptom. Sometimes people think it is genetic, that they are “addicts” at the core, and the best thing they can do is substitute a healthy addiction for an unhealthy one. We really do not know if they are right, as the science of self-directed emotional neuroplasticity is very new. We do know that 70 percent of genes have off and on switches that are affected by the environment so the old way of thinking about genetic vs, environmental factors is changing. We do know that if you are wired at Brain State 4 or 5, meaning that you are in stress most of the time, getting the medical care you need to decrease stress is important. You also may find that it takes longer to move through the kits and that you need more individual coaching in addition to group training. Having additional external support to create a health lifestyle, and access to supportive relationships, are also key to your success.
The goal of this training is not just to stop the addictive behavior, but to turn off the drive so that you stop wanting whatever you are addicted to or a substitute artificial reward. The goal is to rewire the brain to so securely attach to the warm, safe, wise place inside you that chemically you become different. You are creating balanced surges in neurotransmitters in your reward circuits rather than the extreme highs and lows that come from artificial pleasures and addictive substances. By checking in with yourself and knowing your stress level throughout the day, and creating a lifestyle of natural pleasures, the reward circuits are activated in such a satisfying way that you stop wanting not just one addictive substance, but the whole range of them.
Instead of being focused on abstinence (although not using may be important both to your balance and to your capacity to use the tools), you are focused on turning off the drives for the whole range of external solutions and addictions. You are committed to activating the stress circuits and breaking them, reconsolidating them as circuits that move you through stress and back to your high-level well-being.
