brain training scheme

The brain, a pathway of neurons.

Did you know that the brain is made of an average of 86 billion neurons? Without them, we could not do anything! We wouldn’t feel emotions, we wouldn’t speak, we wouldn’t be able to rememberer or learn … Every time I think, do or feel something, I am using this incredible network that receives, processes, and transmits information coming from outside or from my own perceptions through the senses, allowing me to adjust and adapt to the environment.

Imagine: each neuron is in contact with 10 000 other neurons! Through electrical and chemical signals occurring via specialized connections called synapses, neurons are able to exchange information and to communicate. Using neurotransmitters, they transfer signals across a synapse from one neuron to another. The result: a huge interconnected network, a sort of highway for information, where a nerve impulse can travel as fast as 120 m/s or 267 m/h!

The brainwaves, witnesses of our mental activity.

We can imagine the brain as a sort of electric generator. Its power can be observed through an ElectroEncephaloGram (EEG) that detects electrical activity in the brain cells. Using electrodes pasted onto the scalp, it is then possible to measure the electrical impulses that the brain cells communicate with. Depending on which mental state it is in, the brain produces a type, or a combination of brain waves, that can be classified as followed:

. Gamma brainwaves are waves of mental awakening (>30Hz). They reflect intense and high level mental activity.

. Beta waves, waves of the daily monitoring activity (13-30Hz). They are generally produced in active states of awakening.

. Alpha waves, waves of light relaxation (8-12Hz). When our attention gets loose, or when we close our eyes (to lower the amount of visual stimulation), the cerebral activity slows down: the brain generates waves of lower frequencies called alpha waves. Those waves have been observed after practicing relaxing or meditative exercises.

. Theta waves, deep relaxation waves (4-8Hz). Those brain waves are produced in a state of daydream or profound relaxation. When a tasks become so automatic that your brain mentally disengage, the theta state is often free flow.

. Delta waves, sleep waves (0.1-4Hz). They are generally related to unconscious and deep sleep states.

If you want to train your brain to relax, it then seems natural to consciously attempt to modify its brainwaves, especially by increasing alpha waves, the waves linked with relaxed mental states.

Neuroplasticity, the brain’s ability to reorganize itself throughout life.

Another extraordinary function of our brain is its plasticity or neuroplasticity. The brain has this incredible ability to adjust its activity in response to new situation or to changes in its environment by forming new neural connections.

Let’s picture the brain as a forest: if we walk on a same path over and over, a trail will appear. The same way, every time we learn something new, new neural connections appear. The more we repeat this new skill, the stronger the connection between neurons will be. Following a new learning, new neural connections appear, and the training of this new learning will make this new neural path stronger. Remember the first time you biked. The first experience was a lot to take on: you had to keep the balance, choose a direction, remember how to pull the brake… Today, you don’t even think once on the saddle: the information flows at the speed of light!

On the opposite, a neural pathway that is not used will disappear if not activated: that’s the reason why it’s so hard to speak a language you learned a few years back but never practiced. The same way, playing your scales on a daily basis is a requirement if you don’t want to lose your musical skills!

The brain is capable of learning, and therefore to transform at any age: if we stimulate it, it will adjust and adapt according to our experiences.

Learning how to relax: the techniques at disposal

It seems that to learn how to relax, we need to learn how to slow down our brainwaves: when we practice relaxation, we decrease the amount of beta and gamma brainwaves and we stimulate the amount of alpha brainwaves, the waves linked with relaxed states of mind.

To do so, many relaxation techniques are at disposal. In general, they involve refocusing the attention on something calming and increasing awareness of the body. Yoga and meditation are known practices for exemple. Other efficient techniques includes progressive muscle relaxation or visualization. Whichever practice you choose, its mental consequence is identical: the relaxed state of mind shows an increase of alpha brainwaves.

And like any other practice, regularity is key! A relaxation technique will help you unwind instantly. But a regular practice will train your brain to learn how to relax. The more you practice, the easier your brain is learning how to relax, the more beneficial the relaxation technique will be!

Using Neurofeedback to efficiently train your brain to relax.

Discovered in the sixties, Neurofeedback is a very efficient technique to learn how to relax. The brain is observed in action and the feedback of the brain activity is showed to the person who is being treated (usually through visual or sound). Neurofeedback is training in self-regulation using the neuroplasticity of the brain. This technique is based on electrical brain activity measured by EEG.

The patient witnesses live his brain activity, and has therefore the possibility to try to modify its signal. He can then attempt to increase its alpha brainwaves. A regular training to relaxation using neurofeedback will reinforce his ability to produce alpha brainwaves which will put himself in a relaxed mode. The same way, the strategies (conscious or unconscious) applied to attempt the increase of alpha waves and its relaxation level will be reinforced.

The Neurofeedback technique is extremely powerful as it’s the only existing one that shows the patient a direct feedback on his consciously alterable mind!

Our brains are more stimulated than ever. It feels good to know that thanks to their brilliant abilities, it is possible to train them into learning how to relax. A regular practice is key to consciously impact our brain’s possibilities for a healthy state of mind.

If you’d like to know more about neurofeedback, read our dedicated article: Neurofeedback, a unique technique to train our brains to relax

L’article How to consciously train your brain to relax? est apparu en premier sur Melomind.

Sleep, how does it work?
Sleep is a physiological activity vital to the proper functioning of the body. It alternates waking and sleeping phases, synchronized over 24 hours according to a rhythm that is called “circadian” by a sort of “internal clock”. At nightfall, our eyes perceive the drop in brightness and send a message to the brain, which then releases the sleep hormone melatonin: breathing and heart rate slow down, body temperature drops. It’s a signal that it’s time to go to bed!

When insomnia takes over sleep…

Unfortunately, sleep cycles are far from being a long, quiet river for everyone and everything. One in three people experience chronic sleep disorders, commonly called insomnia, which are distinct from temporary disturbances that temporarily disrupt our ability to sleep. When they are transient, these disorders then last a few days or weeks and then disappear. Chronic insomnia occurs when falling asleep, or the ability to stay asleep, becomes difficult more than 3 times a week for a period of at least one month. Sleep disorders include difficulty falling asleep or staying asleep, waking up in the middle of the night, or feeling asleep without being repaired. The consequences are disturbing drowsiness, increased fatigue and strong irritability.

Anxious people are 7 to 10 times more likely to suffer from insomnia.
Insomnia is multifactorial, and anxiety is one of the major factors, since it acts on sleep by stimulating wakefulness. What’s anxiety? It is the feeling of fear or danger that is constantly present in anticipation of specific events or situations. Thoughts that go round and round, does that remind you of anything? Not very restful indeed! Anxiety activates the production of the stress hormone cortisol, which in turn activates the nervous system. And here you are, going over your thoughts in the middle of the night…

Good sleep hygiene, the key to a restful night’s sleep
In order to enjoy a good night’s sleep, it is important to develop supportive behaviours. The first is, of course, to listen to the sleep signals that the body naturally sends out at nightfall, in order to avoid stimulating the waking systems unnecessarily. It is important to encourage the gradual lowering of wakefulness systems and the activation of sleep systems by favouring calm and relaxing activities. Forget about screen-based, physical, urgent and stressful activities! Go to bed when fatigue arrives by following a soothing routine: Relaxation, meditation, or sophrology are very useful relaxing techniques that allow you to take a quiet moment for yourself, and to clear your head before going to bed. Another effective technique for relaxation is neurofeedback: by training its neuronal connections to relax and unwind by monitoring its brain activity via EEG (electroencephalography), neurofeedback learns to gradually induce waves that are favourable to falling asleep, while at the same time putting the body at rest (see article “Neurofeedback, what is it for?” for more information on neurofeedback).

Anxiety is a major factor in insomnia, as it activates the body when it should rest. Adapted sleep hygiene can help to tame certain anxiety disorders and promote a soothing and restorative night’s sleep!

Sources:

INSERM

Sleep Foundation

CENAS

L’article Anxiety and sleep disorders, what’s the connection? est apparu en premier sur Melomind.

schematized the stress warning signals
What is chronic stress? How to detect it?

L’article Computer graphics #Stress: warning signals est apparu en premier sur Melomind.

picto stress

Stress is a natural physical response.

Let’s debunk a myth: stress is not necessarily a bad thing! This brilliant ability to feel stress that we have is essential to survival. Stress is primarily a physical response: when stressed, the body switches to “fight or flight” mode and adjusts to threats around. We need stress to function in our everyday lives. This “good” stress is a stress we control when we are confronted with a specific situation: a huge workload to manage, a presentation in front of the whole team, sales goals to achieve before the year ends… To help us handle those stressful situations, the body releases a complex mix of hormones and chemicals: heart beats fast, hands are sweaty, mind is focus and sharp… As soon as the situation is under control or over, the body calms down. Health is in danger when stress becomes chronic!

Understanding chronic stress.

Chronic stress is stress that persists over an extended period of time. The body feels constantly under assault and can’t handle the stressful situation anymore. When we feel overwhelmed by a situation, chronic stress fills in. The more it lasts, the more it changes our ability to react, exhausting the body and putting everybody’s health at risk.

When the natural stress goes haywire: the general adaptation syndrome.

When faced with a stressful situation, the body responds following three predictable stages called general adaptation syndrome (GAS).

🚨 THE ALARM STAGE

The distress signal appears, the body prepares to “fight or flight”. The alarm stage provides the body with a burst of energy: the heart rate increases, the adrenal gland releases cortisol (a stress hormone), and the body receives a boost of adrenaline, which increases energy. This causes a number of reactions, from blood being diverted to muscles to shutting down unnecessary bodily functions such as digestion. In a situation of natural stress, the body rests as soon as the distress signal disappears.

🏋🏽 RESISTANCE STAGE

The stress reaction keeps on going and lasts longer than it should: the body remains on high alert and doesn’t resolve the stress. To cope with it, it secretes other hormones called glucocorticoids. Those hormones rise the sugar level in the blood and bring the necessary and needed energy to the muscles, heart and brain.

🔋 EXHAUSTION STAGE

The stressful situation keeps on going and the body doesn’t know how to regulate it anymore. The physical, emotional and mental resources are drained and the body has no longer strength to fight stress!

General adaptation syndrome discovered in 1935 by Hans Selye

Headache, lack of appetite, mistakes at work: there are many symptoms of stress to keep an eye on.

Ongoing chronic stress is something to be concerned about as it can cause many serious health problems like cardiovascular diseases (heart disease, high blood pressure, heart attack, stroke), mental health problems such as depression, anxiety and personality disorders, obesity and eating disorders, menstrual problems, or burn out … just to name a few.

3 types of symptoms can be detected :

Physical symptoms: pain such as headache, joint pain, back pain, sleep and appetite disorders, sweating.

Emotional symptoms: tantrums, crying, strong aggressiveness, a feeling of sadness, uneasiness, increased sensitivity and nervousness.

Intellectual symptoms: a difficulty in concentrating involving errors and omissions in daily work.

Ongoing chronic stress is something to be concerned about as it can cause many serious health problems like cardiovascular diseases (heart disease, high blood pressure, heart attack, stroke), mental health problems such as depression, anxiety and personality disorders, obesity and eating disorders, menstrual problems, or burn out … just to name a few.

A shift in behaviors: that’s a red flag!

In a situation of chronic stress, each employee will obviously react very differently to the same situation. Some may look for “bandage” solutions to hold out, such as taking soothing or exciting products such as coffee, tobacco, alcohol, or anxiolytics. Changes in social behaviour, such as withdrawal or reduced social activities between employees, are all distress signals that must be quickly taken into account.

Too much work, high pressure, internal conflicts: chronic stress factors in companies are numerous.

And often poorly supported by a busy managerial team or subject to strong pressure itself. Some of the most common stressors include:

. Too much work giving the feeling of being overwhelmed.

. High pressure due to excessive demands and high expectations of results.

. An imbalance between personal and professional life employees live for their job only, do long hours, think about work all the time and have a hard time disconnecting even at night and on weekends.

. A lack or poor organization of work giving the impression that the necessary elements for carrying out the tasks are not available, a poor definition of roles and objectives.

. A lack of autonomy

. Degraded social working relationships resulting in tensions or conflicts with colleagues and/or superiors (lack of help, lack of participation, authoritarian management), lack of recognition for work done or performance demonstrated.

. Value conflicts when the employee does not share the company’s values.

. Insecurity due to the work situation, including fear of job loss due to the instability of some contracts.

For employees, stress at work can have serious consequences on their mental and physical health. For the company, the consequences are also alarming: high absenteeism, high staff turnover, lack of motivation and enthusiasm of employees leading to lower productivity and a certain loss of innovation…

Work stress affects the company as a whole: listening to the first symptoms means supporting the creation of a responsible, respectful and efficient work environment.

L’article Coping with stress at work: the harmful effects of chronic stress and what you can do to beat it. est apparu en premier sur Melomind.

That’s why we’ve put together a list of 5 original gifts that combine relaxation and brains!

For a well-deserved moment of rest:
– A concert of classical music… to stimulate his brain
What could be better than to close your eyes and let yourself be carried away by the music?

Not only is the link between emotion and music undeniable, but studies in neuroscience (1) prove it: classical music, especially with complex chords, stimulates neural connections related to memory, emotions, learning, etc.

For a few hours, indulge in the magic of a symphony orchestra to cut yourself off from reality while working your neurons towards a well-deserved relaxation.

Price: from 20€ to 250€ per place

Symphony Orchestra

– Immerse yourself in your thoughts… in a sensory isolation cabin
The concept? Let yourself… float.

In a cabin filled with water, with a subdued atmosphere, completely cut off from noise and external stimuli, sensory isolation allows you to refocus solely and completely on yourself.

Your body relaxes, your mind evaporates, and your brain produces theta waves (2) (very low frequency brain waves, linked to deep meditation), which promote a great inner calm.

At the end of the session, you will immediately feel more relaxed.

Price: about 70€ per session

Floating sensory isolation

For a long-lasting wellness solution:

– Training to relax over the long term… through neuroscience!
There is a solution used by neuroscientists in hospitals and clinics since the 1960s to treat disorders such as depression, anxiety, migraines, OCD,…: neurofeedback.

What is neurofeedback? What is it? It is a non-invasive and painless technique that measures brain activity in real time using EEG electrodes placed on the skull. The measured data are then transcribed via an algorithm and sent back to the user as sensory feedback.

In short, it is therefore possible to listen, see, or touch your brain activity, and thus learn to modulate it! (3)

A solution for neurofeedback training at home: melomind™️, the anti stress headset

The melomind™️ stress headset , thanks to its EEG electrodes and companion program, allows everyone to improve their mental health twice a week for 15 minutes from their sofa.

The little something extra? It is usable by each family member, by purchasing a personal license available for life for only 19.99€.

Better sleep, better mood and better stress management guaranteed! (3)

Price: 349€ instead of 399€ for the headset and lifetime program

Click here to enjoy -50€

melomind™️, the anti-stress headset

– Sharing by… adopting a pet
Pet therapy is effective in relieving anxiety in children and adults.

Many studies have shown that the relationship between humans and animals is extremely beneficial, both in the short and long term.

Not only does the act of stroking a warm and gentle animal release oxytocin (a hormone of love, social connection and trust) into the brain (4), but the prolonged contact and unique bond formed between the owner and the pet creates a sense of belonging and sharing, allowing better management of emotions and responsibilities.

Be careful, however! The adoption of an animal must be a thoughtful act and involve significant responsibilities. The well-being of the companion is to be considered to the same degree as that of the owner.

Adopt an animal

A little help every day
– Create your cocoon with an essential oil diffuser
Smell a pleasant scent, and improve your mental state at the same time?

This is what essential oils allow, which, by their great variety, make it possible to adapt their virtues to your moods.

Need to calm down? The essential oil of Ylang-Ylang and lemon verbena have an inhibitory effect on hyperadrenal activity.

Need to stimulate yourself? The essential oil of Pines and Fir allows, thanks to their mimetic effect of cortisone, to invigorate during a loss of tone.

Too lethargic? The essential oil of Thyme and Savory are hypertensive and hyperthermising, which gives natural toning and gives a boost of energy. (5)

Be careful however: the use of essential oils may be contraindicated in some patients and too high a dosage may be dangerous.

Price: from 25€ to 200€

Essential oil diffuser

Sources
(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618809/

(2) (en) The Deep Self, Gateways Books & Tapes, 2006 (1st ed. 1977) (ISBN 978-0-671-22552-0 and978-0-89556-116-9, LCCN 76057951).

(en) The Center of the Cyclone, Marion Boyars Publishers, 2001 (1st ed. 1972) (ISBN 978-1-84230-004-6)

(3) Bartholdy, S., Musiat, P., Campbell, I. C., & Schmidt, U. (2013). The Potential of Neurofeedback in the Treatment of Eating Disorders: A Review of the Literature: Neurofeedback in Eating Disorders. European Eating Disorders Review, 21(6), 456-463. https://doi.org/10.1002/erv.2250

Dupee, M., & Werthner, P. (2011). Managing the Stress Response: The Use of Biofeedback and Neurofeedback with Olympic Athletes. Biofeedback, 39(3), 92-94. https://doi.org/10.5298/1081-5937-39.3.02

Egner, T., & Gruzelier, J. H. (2001). Learned self-regulation of EEG frequency components affects attention and event-related brain potentials in humans. Neuroreport, 12(18), 4155-4159.

Egner, Tobias, & Gruzelier, J. H. (2004). EEG biofeedback of low beta band components: frequency-specific effects on variables of attention and event-related brain potentials. Clinical Neurophysiology, 115(1), 131-139.

Englert, C., & Bertrams, A. (2016). Active relaxation counteracts the effects of ego depletion on performance under evaluative pressure in a state of ego depletion. Sportwissenschaft, 46(2), 110-115. https://doi.org/10.1007/s12662-015-0383-y

Escolano, C., Aguilar, M., & Minguez, J. (2011). EEG-based upper alpha neurofeedback training improves working memory performance. In Engineering in medicine and biology society, EMBC, 2011 Annual International Conference of the IEEE (pp. 2327-2330). IEEE. Retrieved from https://ieeexplore.ieee.org/xpls/abs_all.jsp?arnumber=6090651

Fisher, C., & others. (2010). Anxiety, Depression, and Sleep Disorders: Their Relationship and Reduction with Neurotherapy. Retrieved from https://digital.library.unt.edu/ark:/67531/metadc31533/m1/29/

Hammond, D. (2005). Neurofeedback with anxiety and affective disorders. Child and Adolescent Psychiatric Clinics of North America, 14(1), 105-123. https://doi.org/10.1016/j.chc.2004.07.008

Hanslmayr, S., Sauseng, P., Doppelmayr, M., Schabus, M., & Klimesch, W. (2005). Increasing Individual Upper Alpha Power by Neurofeedback Improves Cognitive Performance in Human Subjects. Applied Psychophysiology and Biofeedback, 30(1), 1-10. https://doi.org/10.1007/s10484-005-2169-8

Hardt, J. V., & Kamiya, J. (1978). Anxiety change through electroencephalographic alpha feedback seen only in high anxiety subjects. Science, 201(4350), 79-81. https://doi.org/10.1126/science.663641

Lande, R. G., Williams, L. B., Francis, J. L., Gragnani, C., & Morin, M. L. (2010). Efficacy of biofeedback for post-traumatic stress disorder. Complementary Therapies in Medicine, 18(6), 256-259. https://doi.org/10.1016/j.ctim.2010.08.004

Moore, N. C. (2000). A review of EEG biofeedback treatment of anxiety disorders. Clinical EEG and Neuroscience, 31(1), 1-6.

Nan, W., Rodrigues, J. P., Ma, J., Qu, X., Wan, F., Mak, P.-I., … Rosa, A. (2012). Individual alpha neurofeedback training effect on short term memory. International Journal of Psychophysiology, 86(1), 83-87. https://doi.org/10.1016/j.ijpsycho.2012.07.182

Neurofeedback training of EEG alpha rhythm enhances episodic and working memory – Hsueh – 2016 – Human Brain Mapping – Wiley Online Library. (n.a.). Retrieved March 9, 2019, from https://onlinelibrary.wiley.com/doi/abs/10.1002/hbm.23201

Peniston, E. G., & Kulkosky, P. J. (1989). α-$þeta$ Brainwave Training and β-Endorphin Levels in Alcoholics. Alcoholism: Clinical and Experimental Research, 13(2), 271-279.

Plotkin, W. B., & Rice, K. M. (1981). Biofeedback as a Placebo: Anxiety Reduction Facilitated by Training in Either Suppression or Enhancement of Alpha Brainwaves, 7.

Raymond, J., Varney, C., Parkinson, L. A., & Gruzelier, J. H. (2005). The effects of alpha/theta neurofeedback on personality and mood. Cognitive Brain Research, 23(2-3), 287-292. https://doi.org/10.1016/j.cogbrainres.2004.10.023

Reiner, M., Rozengurt, R., & Barnea, A. (2013). Theta neurofeedback training and enhancement o f motor performance. Biological Psychology, Neurofeedback Spe-Cial Issue.

Reis, J., Portugal, A. M., Fernandes, L., Afonso, N., Pereira, M., Sousa, N., & Dias, N. S. (2016). An Alpha and Theta Intensive and Short Neurofeedback Protocol for Healthy Aging Working-Memory Training. Frontiers in Aging Neuroscience, 8. https://doi.org/10.3389/fnagi.2016.00157

Ros, T., Moseley, M. J., Bloom, P. A., Benjamin, L., Parkinson, L. A., & Gruzelier, J. H. (2009). Optimizing microsurgical skills with EEG neurofeedback. BMC Neuroscience, 10(1), 87. https://doi.org/10.1186/1471-2202-10-87

Schmidt, J., & Martin, A. (2016). Neurofeedback Against Binge Eating: A Randomized Controlled Trial in a Female Subclinical Threshold Sample: Neurofeedback Against Binge Eating. European Eating Disorders Review. https://doi.org/10.1002/erv.2453

Sokhadze, T. M., Cannon, R. L., & Trudeau, D. L. (2008). EEG biofeedback as a treatment for substance use disorders: review, rating of efficacy and recommendations for further research. Journal of Neurotherapy, 12(1), 5-43.

Vernon, D., Egner, T., Cooper, N., Compton, T., Neilands, C., Sheri, A., & Gruzelier, J. (2003). The effect of training distinct neurofeedback protocols on aspects of cognitive performance. International Journal of Psychophysiology, 47(1), 75-85.

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(4) https://thriveglobal.com/stories/spending-time-with-adorable-animals-and-happiness/

(5) Feedback and expert opinions; Perrey F. (1999-2000) – Teaching document DU phytotherapy course Aromatherapy Pharmacognosie, Paris Nord, Unité d’enseignement et de recherche Léonard de Vinci, p 24 (properties of sesquiterpenic lactones).

By Florence Vuong

L’article 5 original gifts for your loved one who needs to relax est apparu en premier sur Melomind.

Anxiety, permanent anticipation of difficulties
First of all, it should be noted that anxiety is a rather normal, even useful, sensation when it is well dosed. Anxiety brings us caution and attention in the face of (real) dangers or (risky) situations: it is when it becomes excessive that it becomes a source of inhibition and exhaustion. These are called anxiety disorders: these disorders affect about one person in four over the course of a lifetime! For most individuals, anxiety is different from stress and depression in its relationship to time: it is the projection of an event or difficulty and its uncontrollable and unpredictable nature that triggers this anxious feeling. The feeling of fear and danger is often constant. This constant anticipation then regularly causes tension in the individual, who quickly sees his daily life deteriorate: the future, health, transport delays, school results … everything is a cause for concern!

Chronic stress, a constant tension that lasts, that lasts…
Defined as the evil of the century in our societies with overloaded schedules, stress, like anxiety, is above all a natural phenomenon that allows us to adapt to the threats and constraints of the environment. It’s when it becomes chronic that there’s a problem! In normal situations, “good” stress allows the secretion of hormones that help us to manage so-called “stressful” situations (avoiding a road accident, for example). Once the event is over, the body rests and everything is back to normal. Bad stress or chronic stress occurs when the stress reaction is repeated without any possibility for the body to recover: the body then enters into resistance. Over time, stress therefore alters our ability to react, exhausts the body, and has a lasting impact on our mental and physical health.

Approximately 9 out of 10 French people say they feel stress. The causes? Work for the majority (38%), financial problems (35%), and finally personal life (33%).

In most people, the symptoms of stress are both physical (backache, headache, sleep and appetite disorders …), emotional (temper tantrum, strong aggression, feelings of sadness, discomfort …) or intellectual (difficulty concentrating, forgetfulness and errors, especially at work …). It should be noted that the major consequences for the respondents are sleep problems for 54% of them!

In general, stress disappears when we move away from the source of stress (on vacation for example), which is not the case with anxiety.

Depression, a mental disorder requiring urgent diagnosis
Unlike stress and anxiety, which are survival mechanisms present by nature in the body, depression is an illness, a mental disorder that affects one in five people, mostly those aged 15-44.
Depression leads to a slowdown in all areas of daily life: intellectual functioning, physical fitness, emotional life. Depressive disorder is a long-lasting phenomenon: it is called depression when the slowdown lasts more than 2 weeks.
In most individuals, it is expressed by a feeling of great sadness, deep boredom, monotony, lack of desire, including for activities that are usually a source of pleasure. Thoughts turn to slow motion, become black, even suicidal: the risk of suicide is multiplied by 30 during the depressive episode. Unsupported, Depression is often accompanied by anxiety disorders and severe paralyzing fatigue.

Recognizing mental disorders such as anxiety, stress, or depression is important to better treat them. Many solutions exist to relieve these everyday disorders, which can affect everyone over the course of a lifetime. Taking a moment for oneself, of consciousness, in order to bring these states to light is already an excellent first step!

L’article Anxiety, stress, depression … what are the differences? est apparu en premier sur Melomind.

You’re about to start your first session melomind™and… you don’t know what to expect. Don’t panic! Don’t panic! To avoid apprehending the unknown of this new tool, I propose you to navigate together the steps of a sessionmelomind™.

helmet melomind drawing

Take some time for yourself.

Sitting, in a quiet place, eyes closed. In order to fully enjoy the benefits of melomind™, it is advisable to take some time for oneself. Fifteen minutes are enough for each session. Move away from noise, agitation, and choose a place where you feel good and confident. Are you ready?

Let yourself be guided step by step.

Once the headset is installed on your head, open the application melomind™on your phone and let it guide you. If this is your very first session, take a few minutes to connect the headset to your phone via Bluetooth: follow the instructions on the screen for a smooth installation.

Then start the first session. In your ears, two waves of sound can be heard, one on top of the other: the first is a relaxing atmosphere. Imagine the sound of flowing water, walking in the forest, birds chirping… This relaxing atmosphere is there to make you travel. Close your eyes, and let yourself be carried away. The mind relaxes, the muscles rest, the breathing slows down… The body quietly puts itself in a state of relaxation.

Above this relaxing atmosphere, you hear a more musical sound. This sound indicator is a reflection of your brain activity: a loud sound indicator indicates that your brain activity is important. A soft, discreet or even absent sound indicator indicates that your brain activity is at rest. This sound accompanies you throughout the session, and varies according to the brain activity at each moment. You’ll see that in fifteen minutes, it goes through all the states!

Without looking like it, your brain is learning.

The sound indicator you hear during the relaxing session is of great importance in the neurofeedback learning melomind™process. It is thanks to this sound feedback that your brain learns to relax step by step. The exercise of the session consists of trying to diminish or even eliminate this sound: in this way, you train your brain to enter a state of relaxation when it needs it. The regularity of the sessions melomind™is essential: like a top-level sportsman, regular sessions allow you to “muscle” this new skill, that of relaxing when needed.

Breaks to breathe.

The fifteen-minute session is interspersed with three or four one- to two-minute breaks during which you can relax. It is important to approach melomind™this as an exercise rather than a mental nap: these breaks allow you to avoid trying too hard to relax … it would be a shame to get the opposite result! After each break, the relaxing atmosphere changes. A new journey opens up for you!

A graphical curve, which shows your brain activity.

Once the session is over, a graphical curve showing the activity of your brain during these 15 minutes is displayed in the applicationmelomind™. A sort of summary of the session, this curve allows you to evaluate your state of relaxation live. Note that it is rarely linear, which is normal! Each session is unique, and representative of the state of the moment. There is no right or wrong way to go about it: taking this time for yourself is doing what is best for you.

Above all, a time for oneself

A session melomind™is a precious moment to listen to his feelings, his tensions, his knots. The opportunity to reconnect with sensations, whatever they may be. Pleasant, uncomfortable … He gave us few opportunities for deep and gentle introspection. And yet, it is by allowing ourselves these breaks, by practicing relaxation, that we regenerate ourselves internally.

So, ready for a second session?

L’article What happens during a 15-minute session withmelomind™? est apparu en premier sur Melomind.

Better stress management and the feeling of letting go: the direct benefits of brain training for relaxation

Reducing stress and stress at work

Regular practice of neurofeedback on alpha waves clearly reduces the feeling of anxiety. It provides a more positive perception of one’s ability to manage stressful situations: one feels less overwhelmed and stressed in the face of a difficult situation in daily life or in the work environment. A case to close at the last minute? Don’t panic… I feel able to manage it without the associated bad stress… and the harmful consequences for my body (1).

The improvement of the feeling of relaxation.

After a neurofeedback session on alpha waves (waves associated with the state of relaxation), it is demonstrated that one feels immediately more relaxed. The feeling of letting go is also deep and lasting over time. Neurofeedback training gives me the feeling of letting go, a feeling that is pleasant to live with every day!

The benefits of neurofeedback do not stop there! As a result, the practice of neurofeedback has an impact on many other aspects of daily life.

From sleep to mood: the benefits associated with regular neurofeedback brain training

Improving sleep

No more sleepless nights and thoughts that don’t want to rest! Regular neurofeedback training significantly improves the quality of sleep: I fall asleep faster, my sleep is more restorative (I wake up rested and fresh), and I am less prone to insomnia.

A better physical condition

Neurofeedback training generally improves my physical well-being. Regular practice reduces muscle tension and chronic pain, such as back pain, which occurs regularly. It facilitates digestion, reduces fatigue and provides a generalized boost of energy in my daily activities (2).

A good mood

Regular practice positively improves mood (3) and reduces irritability. I feel more joyful! Training the brain to relax through neurofeedback helps to build self-esteem and improves daily motivation (4).

A renewed focus and performance (5)

By training my brain to relax through neurofeedback, I improve my ability to control attention. No more endless scrolling between two tasks: I am able to allocate resources to be attentive to something, I avoid distractions, I know how to bring my attention back to a task (6). The practice of neurofeedback also improves working memory (7): this short-term “living” memory that allows information to be temporarily stored and manipulated in order to perform a particular task, such as reasoning. Regular practice also offers a better ability to refocus on the present moment: I think less about past events, I project less into the future…

Greater self-control

By training your brain to let go by neurofeedback, you gain better self-control: I feel less impulsive, I deal with stressful situations with more composure. Decision-making skills are improved. The ability to maintain a healthy lifestyle is greater (8).

Learning to be self-aware

Practicing neurofeedback brain training influences my ability to let go while providing greater self-awareness: by becoming aware of my brain’s electrical activity, and by offering myself the opportunity to act on it, I feel empowered to take charge of my own well-being. Neurofeedback opens this window inwards in a way that few practices offer.

The use of neurofeedback in the brain’s relaxation training is undeniably beneficial to the physical, mental and emotional state of the person who practices it. Research shows that regular EEG neurofeedback practice, such as that offered by the Melomind headset, significantly improves an individual’s ability to enter a state of let go, and thus to manage stress situations on a daily basis with greater fluidity and empathy.

Moore, 2000; Hammond, 2005; Fisher & others, 2010. Lande, Williams, Francis, Gragnani, & Morin, 2010. Dupee & Werthner, 2011; Hardt & Kamiya, 1978; Plotkin & Rice, 1981

Raymond, Varney, Parkinson, & Gruzelier, 2005

Hanslmayr, Sauseng, Doppelmayr, Schabus, & Klimesch, 2005

Raymond et al, 2005

Zoefel, Huster, & Herrmann, 2011

T. Egner & Gruzelier, 2001; Tobias Egner & Gruzelier, 2004

Vernon et al., 2003; Escolano, Aguilar, & Minguez, 2011; Nan et al., 2012; “Neurofeedback training of EEG alpha rhythm enhances episodic and working memory – Hsueh – 2016 – Human Brain Mapping – Wiley Online Library,” n.a.

Peniston & Kulkosky, 1989; Sokhadze, Cannon, & Trudeau, 2008. Bartholdy, Musiat, Campbell, & Schmidt, 2013; Schmidt & Martin, 2016. Englert & Bertrams, 2016.

L’article What is neurofeedback for? The proven benefits of brain training for daily relaxation est apparu en premier sur Melomind.

Here are some practices to put in place to strengthen your mental well-being:

Learning to identify the wellness processes that work for you and practising them regularly
Getting into the habit of doing positive actions
Practise identifying and stopping negative thoughts
Consciously improve the environment in which you operate

Learn to identify wellness processes that work and practice them regularly.
Think about the last time you felt relaxed and serene. Are you able to remember what you did to reach this state? Could you easily get back to it?

The brain is an organ that is constantly learning. The more aware you are of your states of mind, the easier it will be to replicate them.

Take turns concentrating on your breathing, think of a happy memory, then imagine yourself in a soothing place. For each of these actions, take the time to become aware of the state of mind it engenders. Are you in a better mood? Quieter? No change?

It is important to understand how the thoughts and actions you perform on a daily basis affect your mental state. Once you have identified the relaxation processes that work for you, you must then reproduce them as often as possible so that the brain can multiply the connections necessary to facilitate your state of calm, thanks to the phenomenon of neuroplasticity.

Nowadays, tools such as melomind™️, the anti-stress helmet, allow access to neuroscience technologies previously only available in hospitals and clinics, such as neurofeedback, i.e. real-time sensory feedback of brain activity. Melomind™️ allows, via the helmet’s EEG electrodes, to measure brain waves related to relaxation and to retranscribe them in the form of auditory feedback via the application. It then becomes possible to distinguish the relaxation techniques that actually work on your brain and thus train it to relax in a concrete and measurable way.

Get in the habit of doing positive actions on a daily basis.
Because Man is a creature of habit, it is important to create rituals that have a positive impact on your mental well-being:

Smile!
According to several studies (source)The physiological act of smiling significantly reduces the sensation of pain and stress. So the simple act of smiling can improve your mood immediately. It’s simple, effective, and can be done at any time of the day!

Speak kindly of yourself and yourself.
Your brain is a sponge. The more you educate him to love you, the more naturally and easily he will do it. Little by little, learn to identify and stop all the self-deprecating thoughts and phrases you express.

If you would not allow these negative words to be spoken to a loved one, why would you tolerate it to yourself?

Express your gratitude.
It is normal to have moments of doubt and to feel discouraged. To better cope with sadness, get into the habit of starting your day by listing at least three things that make you happy on a daily basis: the support of your loved ones, the unconditional love of an animal, the privilege of having a home, food, education, or even your victory at a card game with friends … there is no such thing as a “small contribution”, celebrate your life!

To go further, make a list of the things that make you happy and read it again at any time, especially during a bout de blues.

Practise identifying and stopping negative thoughts
It is very difficult, especially when you are dealing with depressive disorders, to get out of the feeling of being overwhelmed by negative thoughts.

It is a very great effort, but it is possible to train your brain to come out of it. Begin by becoming aware of and accepting the times when you are in a negative state. Then question this state, and gradually try to get out of it by applying the techniques seen in the previous points.

It takes a lot of work and regular proactive effort, but remember that there is no such thing as a small victory, and every step towards more positive thinking helps your brain cope with the overwhelming feeling. Little by little, you will get into the habit of countering negative thoughts and it will become easier to do this on a daily basis.

Consciously improve the environment in which you operate
Inner well-being also comes from the outside. Take care of your environment: clean regularly, decorate your home with photos that remind you of good memories, light candles, … And above all, don’t forget to make a proactive effort to take care of your body: do sports, take care of your hygiene, wear clothes that give you confidence. It is important that your daily actions reflect the effort you put into taking care of yourself.

Although these techniques are not a substitute for professional help, medication or neurofeedback training, they can quickly bring positivity into your daily life.

It’s never too late to work on your well-being, and you deserve to be happy.

Together, let’s focus this new decade on Mental Health.

By Florence Vuong

L’article The 4 Good Mental Health Resolutions to Make in 2020 est apparu en premier sur Melomind.

neuroscience scheme

From the idea to the first hardware.

EEG (an electroencephalogram) is a non invasive electrophysiological monitoring method used to record electrical activity of the brain. Using electrodes placed along the scalp, an EEG tracks and records brain wave patterns. The headset that the team wants to create focuses on recording brain activity in the parietal lobe of the brain where alpha waves, the specific waves engaged in the natural process of relaxation, are the strongest. At the time where the team is studying the feasibility of the project, only two alternatives can be found on the market: a clinical EEG headset hardly usable outside of a clinical environment but offering high quality measures on one side. On the other side, a more accessible EEG headset with unsatisfactory EEG measures.

This first assessment motivates the team into building their own solution: an audio EEG headset able to measure a high quality signal of the brain activity in a few seconds.

First step for the team: creating its own supply chain to achieve a high quality EEG signal.

Inspired by existing open source EEG, the team starts with developing its own supply chain. That means creating all the needed elements to capture, transmit et receive the physiological data, aka the brain signal. The team starts with testing the supply chain by successively measuring the muscular, cardiac and brain activity. Once stabilized, the supply chain is first tested with electrodes using a conductive gel like the ones used in clinical environments. Those electrodes offer a high quality measure but are pretty difficult to use outside of a clinic. Then, the supply chain is tested with dry active electrodes which allows a fastest set up. Exactly what the team is looking for! Dr Yohan Attal, CEO of MyBrainTechnologies, remembers that moment when the first EEG signal was recorded and the supply chain approved. The first Eureka of the Melomind project! But still, far from the goal, which is to measure a stable and high quality EEG. A few experiments later, the solution is found by combining pin and textile electrodes. A few weeks later, we can say it … Eurêka !

At the end, the Melomind headset is made of four main elements: the headphones, the branches that connect dry electrodes to the headset, the textile electrodes hidden in the earplugs, and the mobile app that treats the data.

At this stage, the electronic is the size of a cigarette pack. The team is working on miniaturizing it while designing a headset that would enable the measure of a high quality EEG signal. To do so, the researchers team up with a specialized industrial company. The design is imagined by Martin Vandendriessche, design project manager of the Melomind headset.

To measure a high quality EEG, it is necessary to use magnetic materials that are conductive but don’t transform the transmitted brain signal: the team choose gold for dry electrodes touching the scalp, and stainless steel for the branches connecting the electrodes to the headset. The twelve cable protective shields situated in the branches and the hoop are sized to the millimeter to balance the elasticity of the frame with the insulation needed to protect the signal from exterior noises. Two textile electrodes are added right behind the ears; they touch the mastoids, the portion of the temporal bone of the skull located behind the ears, and allow a neutral measure of the brain signal by voltage difference.

In the end, the device melomind™is made up of four main components: the headset, the armature allowing the two dry electrodes (in contact with the scalp) to be connected to the headset, the textile electrodes located in the earphones, and the mobile application allowing data processing.

Improving comfort without losing quality signal: a difficult act to balance

Remember: the Melomind headset aims to measure the signal in the parietal lobe of the brain where the alpha brainwaves are the strongest.

To get a high quality signal, the headset needs to pressure the scalp enough, especially with the use of dry active electrodes. The problem: this pressure is uncomfortable for the user.

The team carries out a feat unique on the market: by creating a flexible hoop that leans on the two pressure points behind the ears, the pressure of the two dry electrodes touching the scalp is strong enough to both receive a high quality signal and maintaining a comfort for the user. This subtle balance makes the headset adjustable to every type of skull and therefore suitable to most people.

The audio signal and the EEG signal are synchronously managed in a same headset.

The Melomind headset is unique in its duality: it includes specific features of standard headphones as well as features of an EEG headset. Using the bluetooth connexion, the user immerses himself into a musical session through the Melomind app. Among the different sounds, Melomind asks you to pay attention to one sound in particular, which is the reflection of your own personal relaxation level, and the foundation of the brain training using neurofeedback. The bluetooth connection enables the EEG signal to be transmitted to the phone as well, allowing the user to follow its training sessions on the Melomind app.

The minimalist and evolutive design of melomind™, offering the possibility to remove or change the armature connected to the electrodes, testifies to a product thought in system mode: today, in just a few seconds, melomind™allows everyone to do EEG, accompanying the learning of relaxation and stress management in an extremely innovative way. melomind™Is the EEG a leader in well-being management oriented towards autonomy and responsible consciousness?

L’article Headset that train your brain : how a research team wired a complex technology into an everyday product est apparu en premier sur Melomind.