{"id":3406,"date":"2019-10-11T09:33:14","date_gmt":"2019-10-11T09:33:14","guid":{"rendered":"https:\/\/www.chirnsideparkps.vic.edu.au\/?p=3406"},"modified":"2026-10-23T14:10:25","modified_gmt":"2026-10-23T14:10:25","slug":"breaking-bad-habits-mindfulness-changes-your-brain","status":"publish","type":"post","link":"https:\/\/robmacps.vic.edu.au\/upschool\/?p=3406","title":{"rendered":"Breaking Bad Habits &#8211; Mindfulness Changes Your Brain"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"3406\" class=\"elementor elementor-3406\">\n\t\t\t\t\t\t<div class=\"elementor-inner\">\n\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-60f72ff2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"60f72ff2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6e1f4e27\" data-id=\"6e1f4e27\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-356860e8 elementor-widget elementor-widget-text-editor\" data-id=\"356860e8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\">\n\t\t\t\t<h1 class=\"p1\">Habits<\/h1><p class=\"p1\">One of the greatest developments in contemporary psychiatry and behavioural psychology is the knowledge that the mind and the brain are in fact two separate things and that with the power of your awareness you can change the structure and the chemistry of your own brain.<\/p><p>With the knowledge that you can use mindfulness to rewire your brain, the treatment of behavioural disorders and mental illnesses like obsessive-compulsive disorder, (a debilitating mental illness that is a result of faulty brain circuitry) can now be undone and managed in a way that may no longer require the use of pharmaceuticals.<\/p><p>There is still so much to be learned on the illnesses of the mind, so much so, that contemporary psychiatry is at least 100 years behind general medicine. Research into mental illness has shown that in 30 years there has been no improvement in the use of pharmacology for the treatment of anxiety and depression, mood disorders or addiction and human happiness has not improved either.<\/p><p><img src=\"http:\/\/upschoolv2.digitalschools.com.au\/wp-content\/uploads\/2020\/02\/Rewire-your-brain-2.jpg\" \/><\/p><h2>\u00a0<\/h2><h2>Breaking Bad Habits<\/h2><p>The more often you repeat a behaviour the stronger the urge to do it again becomes, this is because you are strengthening the neurological pathways that connect the impulse to the\u00a0action in the brain.\u00a0 If you stop feeding the impulse the urge will eventually die.<\/p><p>The compulsion to repeat negative behaviours usually proceeds an uncomfortable sensation in the body. Uncomfortable feelings are the result of your body releasing chemicals and hormones that make you feel intense sensations of uneasiness, stress, fear, panic or anxiety. Our natural response to these sensations is to make them go away as soon as possible.<\/p><p>Becoming aware of your feelings and understanding that the physical discomfort you are experiencing\u00a0is short-lived will help you to overcome the need to feed your beast. Uncomfortable sensations and emotions are a part of being a human and knowing that they come and go will help you to reduce their impact on your life.<\/p><p>Once you are aware of the sensations and emotions that drive your behaviour you can begin inserting a positive action, consciously and lovingly when they occur, actively reframing your focus and rewiring your brain.<br \/>Suggested interventions that are simple and effective at the time the negative or intense feelings arise could be; having a glass of water, taking a walk, jumping up and down or practising a breathing exercise.<\/p><p>Giving yourself this little bit of space between the impulse and the action will draw light on your ability to navigate the mind away from your brain. The space created helps you to unlock the brain from the mind and dissolve the patterns that are embedded into your psyche.<\/p><h2 style=\"letter-spacing: normal;\">\u00a0 \u00a0<\/h2><h2 style=\"letter-spacing: normal;\">\u00a0\u00a0<\/h2><h2 class=\"title style-scope ytd-video-primary-info-renderer\">Dr Joan Rosenberg | TEDxSantaBarbara<\/h2><p><div class=\"video-ratio-16-9 whatever-embed-responsive\"><iframe loading=\"lazy\" title=\"Emotional Mastery: The Gifted Wisdom of Unpleasant Feelings | Dr Joan Rosenberg | TEDxSantaBarbara\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/EKy19WzkPxE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div><\/p><h2>Uncomfortable Feelings Are Short-lived<\/h2><p><em>The urge to repeat a behaviour &#8211; or the compulsion only lasts approximately 90 seconds according to Dr Joan Rosenberg a clinical psychologist\u00a0and motivational speaker.<\/em><\/p><p><span style=\"font-size: 16px;\"><em>Dr Rosenberg has the formula to help people with deal\u00a0with uncomfortable sensations and feelings which she calls the &#8220;Rosenberg Reset&#8221; &#8211; it is 3 steps to approaching uncomfortable feelings:<\/em><\/span><\/p><p><em>Step 1. Making a choice<\/em><\/p><p><em>Step 2. Dealing with the 8 uncomfortable\u00a0feelings<\/em><\/p><p><em>Step 3. 90 Seconds of separation &#8211; meaning waiting out the feelings for a minute and a half.<\/em><\/p><p><span style=\"font-size: 16px;\"><em>She says the key to happiness and success is our ability to manage uncomfortable feelings and also make accurate and meaningful decisions moment to moment.<\/em><\/span><\/p><p><span style=\"font-size: 16px;\"><em>\u00a0<\/em><\/span><\/p><h2 class=\"p1\">Dr Jeffrey M Schwartz &#8216;You are not your brain&#8217; at Mind &amp; Its Potential 2011<\/h2><p><div class=\"video-ratio-16-9 whatever-embed-responsive\"><iframe loading=\"lazy\" title=\"Dr Jeffrey M Schwartz &#039;You are not your brain&#039; at Mind &amp; Its Potential 2011\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/qcrGlUHlu4M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div><\/p><p class=\"p2\">Jeffrey M. Schwartz, M.D. is an American psychiatrist and researcher in the field of neuroplasticity and its application to obsessive-compulsive disorder.\u00a0His research has significantly impacted the treatment of serious compulsive disorders like OCD and confirms that contemplative practices like yoga and meditation\u00a0change the brain.<\/p><p class=\"p2\">In his 20 years of research into the compulsive disorders of the mind,\u00a0DR. Schwartz confirmed that the mind &#8211; the immaterial can change the material meaning that the adage &#8216;Mind over Matter&#8217; is on point. It confirms that our self actually exists beyond the physical body and is an intelligence that is unseen and immaterial, yet very real.<\/p><p class=\"p2\">You are not your body but a spiritual being inhabiting the body just got very real.<\/p><p class=\"p1\"><b><i>Guest Contributor:<\/i><\/b><i>\u00a0Emily Rack<br \/><\/i><b><i>Business Name:<\/i><\/b><i>\u00a0<\/i><a href=\"http:\/\/www.horatiosjar.com.au\/\"><span class=\"s1\"><i>Horatio<\/i><\/span><\/a><span class=\"s2\"><i>\u2019<\/i><a href=\"http:\/\/www.horatiosjar.com.au\/\"><span class=\"s1\"><i>s Jar<\/i><\/span><\/a><\/span><i><br \/><\/i><b><i>Publisher:<\/i><\/b><i>\u00a0Digital Schools<\/i><\/p><p class=\"p1\"><i>Emily Rack is a yoga teacher, meditation instructor, freelance writer and visual content creator. She incorporates a unique creative flair into her yoga and meditation classes, courses and workshops. Emily hosts events and classes in schools and the wider community &amp; is passionate about teaching the art of mindfulness.<\/i><\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-46cb8b7 elementor-widget elementor-widget-global elementor-global-5627 elementor-widget-text-editor\" data-id=\"46cb8b7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\">\n\t\t\t\t<p class=\"p1\"><span style=\"font-size: 8pt; color: #808080;\">\u2014\u2014-<\/span><\/p><p class=\"p1\"><span style=\"font-size: 8pt; color: #808080;\">PUBLISHER\u2019S DISCLAIMER: The publisher of this blog post (<a style=\"color: #808080;\" href=\"https:\/\/www.digitalschools.com.au\/\"><span class=\"s1\">Digital Schools PTY LTD<\/span><\/a>) works in partnership with the school as a 3rd party provider to help build and maintain the school website. Digital Schools sources a range of experts who provide products and\/or services to educational institutions and we work with them to produce and publish topical information in the form of blog posts that we think\u00a0 may be relevant, interesting or topical to families within the community. The views, opinions and content listed in this blog post are that of the guest contributor and\/or publisher (Digital Schools). It should be noted that whilst the publisher and guest contributors are acting with the best intentions and in the best interests of the school and their community to provide helpful or interesting information, sometimes the content may not necessarily reflect the views of the school.\u00a0<\/span><\/p><p class=\"p1\"><span style=\"font-size: 8pt; color: #808080;\">The information in this blog post is not meant to be used, nor should it be used, to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician.\u00a0 The school and the publisher of this blog post\u00a0 are not responsible for any person reading or following the information in this article who may experience adverse effects.<\/span><\/p><p class=\"p1\"><span style=\"font-size: 8pt; color: #808080;\">Any references to external websites or sources are provided for informational purposes only and do not constitute endorsement by the school or publisher in any way and the publisher and\/or school cannot guarantee accuracy of information listed.<\/span><\/p><p class=\"p1\"><span style=\"font-size: 8pt; color: #808080;\">If you have feedback on any content on this platform, you can submit it to the publisher using the feedback link provided at the bottom of this page.<\/span><\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>One of the most significant developments in contemporary psychiatry and behavioural psychology is the knowledge that the mind and the brain are two separate things and that with the power of your awareness you can change the structure and the chemistry of your brain.<\/p>\n","protected":false},"author":1,"featured_media":5351,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false},"categories":[137,234,239],"tags":[161,139,163,164,146,186,191,189],"cmb2":{"poster_feature_image":{"vid_m_player_background":"","vid_m_poster_image":"","vid_m_poster_image_id":""},"gif_feature_image":{"vid_m_gif_image":"","vid_m_gif_image_id":""},"video_movie_settings":{"vid_m_director":"","vid_m_actor":"","vid_m_imdb_ratings":"","vid_m_amazon_associates":"","vid_m_vid_tmdb_movie":"","vid_m_vid_tmdb_tv_shows":"","vid_m_vid_tmdb_thumb":""},"vid_ads_m_videoads_settings_post":{"vid_ads_m_video_ads":"","vid_ads_m_video_ads_type":"","vid_ads_m_group_google_ima":"","vid_ads_m_group_image":"","vid_ads_m_group_html5_video":"","vid_ads_m_group_html":"","vid_ads_m_vpaid_mode":"no","vid_ads_m_vast_preroll":"","vid_ads_m_vast_postroll":"","vid_ads_m_vast_pauseroll":"","vid_ads_m_vast_midroll":[{"vid_ads_m_vast_timer_seconds":"50"}],"vid_ads_m_group_dynamic":"","vid_ads_m_time_to_show_ads":"","vid_ads_m_time_skip_ads":"","vid_ads_m_time_to_hide_ads":""},"feature_image_settings":{"feature_image_position":""},"video_player_settings":{"single_video_style":"","video_player_position":"","vm_video_url_btn_choose":"","vm_video_url_btn_choose_id":"","vm_video_url":"","vm_video_ratio":"16:9","vm_video_ratio_mobile":"16:9","video_player_library":"","plyr_player":"","video_streaming":"","vm_video_shortcode":"","vm_video_timelapse":"","vm_media_subtitles":"","vm_media_sources":"","vid_vtt_preview":"","vid_vtt_preview_vtt_file":"","vid_vtt_preview_vtt_file_id":"","vid_vtt_preview_sprite_image":"","vid_vtt_preview_sprite_image_id":"","vid_auto_play":"","vid_preview_mode":"","vm_video_trailer_manl_url":"","vm_screenshot_preview":"","vid_tags":"","vid_p_sync_playlist":"","vid_c_sync_channel":"","get_post_format":"","multiple_links_structure":"default","multi_links_title":"","original_video_title":"","multi_links_series":"","vm_video_multi_links":"","vm_duration":"","vid_social_locker":"off","vid_locker_mode":"social","vid_social_locker_id":"","vid_social_email_locker_id":"","vid_social_signin_locker_id":"","sv_login_to_watch":"","vid_membership_action":"content-video","vm_video_trailer_url":"","vid_download_type":"free","vid_download_target":"download","vid_woo_product":"","vid_download_mode":"","vid_download_mode_trailer":"","vm_media_download":"","user_rating":"","user_rating_position":"","user_rating_mode":"","user_rating_multi_sets":"","ads_above_single_player":""},"video_auto_fetch_settings":{"vm_video_fetch":"on"},"video_fake_views_likes":{"vm_fake_views":"","vm_fake_likes":"","vm_fake_dislikes":""},"gallery_settings":{"gallery_position":""},"quote_settings":{"quote_position":""},"post_options":{"main_layout":"","main_logo":"","main_logo_id":"","main_logo_retina":"","main_logo_retina_id":"","main_logo_mobile":"","main_logo_mobile_id":"","main_logo_mobile_retina":"","main_logo_mobile_retina_id":"","sticky_logo":"","sticky_logo_id":"","sticky_logo_retina":"","sticky_logo_retina_id":"","main_nav_layout":"","header_background":"","theme_sidebar":"","single_post_comment_type":"","theme_background":""}},"_links":{"self":[{"href":"https:\/\/robmacps.vic.edu.au\/upschool\/index.php?rest_route=\/wp\/v2\/posts\/3406"}],"collection":[{"href":"https:\/\/robmacps.vic.edu.au\/upschool\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/robmacps.vic.edu.au\/upschool\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/robmacps.vic.edu.au\/upschool\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/robmacps.vic.edu.au\/upschool\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3406"}],"version-history":[{"count":2,"href":"https:\/\/robmacps.vic.edu.au\/upschool\/index.php?rest_route=\/wp\/v2\/posts\/3406\/revisions"}],"predecessor-version":[{"id":9216,"href":"https:\/\/robmacps.vic.edu.au\/upschool\/index.php?rest_route=\/wp\/v2\/posts\/3406\/revisions\/9216"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/robmacps.vic.edu.au\/upschool\/index.php?rest_route=\/wp\/v2\/media\/5351"}],"wp:attachment":[{"href":"https:\/\/robmacps.vic.edu.au\/upschool\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3406"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/robmacps.vic.edu.au\/upschool\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3406"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/robmacps.vic.edu.au\/upschool\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3406"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}