Past Knowledge, Current Theories and Future Research: The Truth About Calm and Evidence-Based Health
Do you ever wonder why methods like meditation, mindfulness, grounding, breath work and other somatic or relaxation-based techniques work for some, while for others they produce suboptimal, limited or temporary relief, adverse effects or worsening of symptoms?
Do you find it hard to find support when traditional methods don’t work, or feel frustrated by limited alternative options?
Or have you ever wondered if there’s another reason for chronic, persisting difficult thoughts, emotions, behaviors, sensations, anxiety, overwhelm or stress besides trauma, being stuck in survival mode or nervous system dysregulation?
Current methods, theories and research tend to take a relaxation-based approach, based on the underlying understanding that the sympathetic nervous system drives illness and distress, while the parasympathetic system drives wellness and comfort.
However, a growing number of people report opposite effects, experiencing increased agitation, anxiety and distress when trying to relax, be mindful, sit with emotions, clear or focus the mind or increase paraysmpathetic tone, especially those with neurodivergent brains.
Leaving many overlooked and struggling to find methods that actually work for their unique experiences.
To bridge the gap, The Truth About Calm aims to evolve current theory and methods via the youstate approach™.
An approach that uses inductive and deductive reasoning, pattern observation and current knowledge, information and research to unify and expand on past theories.
To fill in gaps and inconsistencies in current theories and methods.
To incorporate physiological and physics concepts to clarify and improve current methods.
And to create a pathway for possible future research.
The Truth About Calm courses are built on the three core concepts of the youstate approach™ explored below: outlining how they compare to past theories and approaches, highlighting supporting studies and research, and pinpointing areas for possible future testing and research.
The Truth About Calm Core Concepts
The Truth About Calm Core Concept One: The physiological mechanisms of the stress response, fight, flight or freeze, sympathetic nervous system (SNS) activation, and the difficult thoughts, emotions, behaviors and sensations (DTEBS) associated with them all lie on a physiological spectrum that isn't designed just for survival, demand or threat, but also plays an important role in optimization of our systems and their environment, through driving preventative action and maintenance, even in the absence of imminent danger, negativity or threat.
Rather than working in opposition to the parasympathetic nervous system (PNS), the SNS and PNS work together to create a wide spectrum of dynamic, shifting states that help to optimize the brain-body system in a wide range of changes and environments. And the SNS plays an important role in mobilizing and directing the energy needed to gather the resources and carry out the activities necessary to prepare for and optimize the recovery and repair mechanisms of the PNS.
Chronic, reoccurring distress is most often caused, not by a deficit in PNS activity or being stuck in a dysfunctional, pathological. sympathetic-driven survival state, but by a breakdown in the physiological mechanism of recognizing and channeling the energy of the SNS in a way that drives optimization of the system and its environment, prompting automatic PNS activation.
Overemphasis on relaxation techniques designed to boost PNS activity can hinder the ability of the system to optimize itself, and the key to long-term relief is recognizing and understanding the energy of the SNS and how to effectively channel it along all points of the physiological spectrum of activation toward optimization, prevention and maintenance.
The youstate approach core concept one summary : The Optimization Theory: the physiological mechanisms of the stress response and fight, flight or freeze aren't just survival mechanisms designed for danger, negativity, demand or threat, but optimization responses designed to guide and maintain optimal function and optimization of the inner and outer environment, and can arise anytime the brain-body system strays from or approaches the limits of its optimal state or acts in a way that might interrupt its optimal state, regardless of whether there is imminent danger, negativity or threat.
The Optimization Theory and Past Studies, Current Knowledge and Future Research
In the 1910's, renowned physiologist Walter B. Cannon discovered the fight or flight response and conceptualized it as an emergency response, driven by the SNS, designed for danger, great demand, struggle and threat. (1)
In the 1920's, Cannon went on to coin the term homeostasis to describe the optimized physiological ranges which the body monitors and maintains via various mechanisms, that respond to and counterbalance internal changes that arise from interacting with the external environment. (2)
At this point, Cannon expanded the previous emergency theory, recognizing that sympathetic activation was driven, not just by emergency, but any change that interrupted or had the potential to interrupt this optimized range. (3)
Writing, "And of the autonomic system the sympathetic division is especially concerned with keeping the organs fit for action. It mobilizes the bodily forces, and is a stabilizing agency when homeostasis is threatened."
"The development of the idea that the sympathico-adrenal system is concerned with the maintenance of homeostasis, that it acts reciprocally with the exterofective system to prevent marked disturbances of the internal environment, is not a fundamental modification of the emergency theory. As already indicated, if emergencies do not arise—indeed, if reactions to the outer world do not occur—the sympathico-adrenal system is not a necessity. It plays its normal role, however, not only in emergencies of a grave character, but also in the minor adjustments of the organism required by responses to the environment."
In subsequent decades however, this original interpretation became somewhat "twisted".
Rather than associating sympathetic activation with a threat to (i.e. interruption of) homeostasis (i.e. the dynamic changes that maintain an optimal physiological range).
SNS activity became synonymous with threat (i.e. danger, lack of safety or threat to life). And subsequent conceptualizations drifted away from the idea of sympathetic driven responses as everyday physiological mechanisms designed for optimization, toward survival-based pathological mechanisms designed for danger and threat.
The stress response and general adaptation syndrome were put forward as major sources of physical illness, wear and tear and distress, driven by real or perceived demand or threat.
And this idea was mirrored in psychological concepts, where chronic, reoccurring distress was attributed to pathological or prolonged overactivity of the SNS, or ongoing experiences or perceptions of danger, negativity or threat.
Some acknowledgment of good stress aka eustress was made, but "good stress" was conceptualized as stress that can be perceived in a positive way, can be overridden by pleasant feelings, can drive short periods of increased focus, energy and action, or is of short duration or mild intensity, whether or not it serves the purpose of optimization.
Rather than conceptualizing the SNS- mediated stress response as a good or positive physiological mechanism in of itself, that once understood and channeled into appropriate optimization, can drive the balance and health of the organism regardless of how it is perceived, felt or its intensity or duration.
One practical implication in making this seemingly small but critical distinction is in understanding and managing the neurodivergent experience, which tends to be associated with high levels of overwhelm, burnout, anxiety and stress.
And under the emergency conceptualization, this chronic, reoccurring distress is attributed to the presence of a sensitive nervous system that gets stuck in survival mode. Or rigid cognitive states that increase danger perception and drive nervous system dysregulation.
However, even in the absence of danger or threat, neurodivergent conditions come with complex and unique needs for optimization of the inner and outer environment.
Like the need for specialized schedules and routines, precise communication styles and unique sensory experiences.
These optimizations can promote drastically increased and even superior functioning, but can be hard to come by, as they tend to run contrary to typically-accepted societal standards.
And neurodivergent people in non-optimized environments report limitations in function and various levels of distress, even when they fully recognize that there is no risk of danger or threat.
Under the optimization theory, this discrepancy can be explained by seeing chronic, reoccurring, distress as a physiological mechanism designed to bring attention to optimization needs and urge action toward obtaining them.
And when distress is framed as being safety-related and solely managed by trying to decrease SNS activity, increase relaxation and change threat perception, it takes away from focusing on this optimization process.
Which is put forward here as a possible explanation for the chronic, reoccurring, refractory distress often experienced by neurodivergent people engaging in these methods.
Future research might step away from the emergency only model and explore the ways in which the stress response, fight, flight or freeze response and SNS activation support optimization of the brain-body system and its inner and outer environment. (This is explored extensively in The Truth About Calm courses)
And future studies can also explore the physiological differences in distress due to danger, lack of safety or threat vs due to poor optimization of the inner or outer environment (comparing events of similar intensity).
With the hypothesis that both states should produce similar profiles of stress hormones and SNS activation effects.
However, classic signs associated with fear like changes in amygdala activity should be absent in non-threat states.
Cooperation Vs Opposition
As it relates to the cooperative efforts of the SNS and PNS, open any physiological textbook and you will find evidence of how these two systems, while creating opposite effects, still work together in dynamic ways at precise times, in precise sequences to produce optimized overall effects.
For example, the SNS drives the muscular effort needed to obtain, prepare and ingest food, while the PNS promotes the digestive secretions and peristalsis needed to break it down and digest it. And as food is digested and absorbed, SNS-mediated increases in blood flow both to and away from the digestive tract aid in nutrient distribution.
This precise, harmonious interaction is optimized and maintained by the organism acting in ways that align with it. And attempts to increase or decrease PNS or SNS activity at the wrong time can cause symptoms that seem pathological despite the presence of a perfectly normal, well-functioning system.
E.g., If you engage in deep relaxation rather than seeking food, eat during strenuous activity, or engage in intense effort or deep sleep immediately after a big meal, then you're likely to experience indigestion.
But if you flow with the natural shifts in energy of the SNS and PNS—increasing activity to seek food, eating in a relaxed state, and engaging in mild activity after a big meal—working with the dynamic efforts of the nervous system improves digestion and leads to a more optimized state.
In contrast to this precise, dynamic physiological dance, psychological dysfunction is often conceptualized in a more black and white way.
Where psychological distress is caused by increased SNS activity and relieved by increasing PNS activity, through various approaches like mindfulness, meditation, talk therapy, somatic experiencing or a wide range of relaxation methods.
Indeed, some consideration is given to SNS driven activities like problem-solving and taking action to adjust and shape one's challenges and environment.
However, inadequate consideration is given to the precise timing and sequencing of these approaches and how they align with the dynamic ebb and flow of SNS and PNS activation.
And in many cases, treatment methods encourage action that opposes the natural SNS or PNS state, like relaxing in the face of tension or taking action in the face of withdrawal or stagnation.
Future research might consider stepping away from the black and white PNS vs SNS model and exploring the ways in which emotional, mental and behavioral states naturally ebb and flow between SNS and PNS activation.
And how to better align interventions with these mixed states, in a way that supports their natural evolution and resolution according to underlying physiological mechanisms.
Future research might also compare the short and long-term efficacy of traditional methods that focus on shifting from a sympathetic-driven to parasympathetic state vs. methods like the youstate approach™ that focus on encouraging actions that align with whatever state the system is in, supporting the completion of physiological mechanisms necessary for overall optimization.
The Optimization Theory References
(1) Bodily Changes in Pain, Hunger, Fear and Rage | Project Gutenberg
(2) ORGANIZATION FOR PHYSIOLOGICAL HOMEOSTASIS | Physiological Reviews | American Physiological Society
(3) Sympathetic Role in Homeostasis | PDF | Vasodilation | Homeostasis
The Truth About Calm Core Concept Two: There are 12 core patterns of difficult thoughts, emotions and behaviors with accompanying physical sensations that our systems create, in response to 12 types of challenges in our inner or outer environment.
Just like the uncomfortable patterns of hunger, thirst, cold, or heat, each of these patterns has a specific set of actions designed to resolve them via the physiological mechanisms of the physiological negative feedback loop which restores and maintains optimization through homeostasis.
In the physiological negative feedback loop, a disturbance in optimal balance (that cannot be corrected by automatic internal mechanisms) produces uncomfortable changes that reflect what the system needs to restore its optimal state. E.g., cold produces shivering which is designed to produce heat. Hunger and thirst produce fixation on food and drink, which the system needs to restore its optimal state.
Uncomfortable changes grab the attention of the organism and allow for cognitive appraisal of the discomfort and what action is needed to relieve it, however, cognitive appraisal cannot change the underlying need for restoring optimization. This need is fixed and the organism can only correctly or incorrectly interpret and respond to it, and choose from the options available to respond to it.
E.g., Shivering and fixation on food or hunger grabs your attention and allows you to mentally recognize that you’re cold, hungry or thirsty, urging you to make a mental plan to take action to warm up, eat or drink. If you cognitively appraise your cold, hunger or thirst as something else, choose not to mentally recognize them, or choose to mentally recognize them as something else, the underlying need remains the same and discomfort will reoccur, persist or escalate until the correct cognitive appraisal is made that matches the underlying physiological signal and urges the appropriate action for restoring optimization.
In taking action, there is limited cognitive choice and actions must align with the original physiological need to be effective. E.g., you can choose what to eat, what to drink and how to warm up but these choices are still limited by needing to obtain sufficient heat, the right nutrients and sufficient hydration in order to close the physiological negative feedback loop and restore long-term balance. Or else, relief may be temporary but ultimately reoccurs as the system seeks true optimization.
Once action is taken that adequately restores the system's optimal state, the original physiological signal caused by disruption automatically dissipates, closing the negative feedback loop, and discomfort naturally dissipates.
However, the action signals given by the system are dynamic and depend on the resources of the system and the status of its environment. And are fine-tuned via the energy of fight, flight or freeze to create the best use of available energy while seeking to restore a balanced state.
E.g., during cold, hunger or thirst the organism can feel irritable, impatient and aggressive (the energy of fight) and driven to seek warmth, food and drink, especially when energy reserves remain adequate and there are appropriate resources available in the surrounding environment.
But when energy reserves begin to drop or resources aren’t readily available, the organism can become withdrawn and avoidant (the energy of flight) causing it to retreat and rest until resources become available or sufficient energy is conserved to be able to take action again.
And when energy reserves and resources are uncertain, the organism can become stagnant, paralyzed and stuck (the energy of freeze) causing it to pause and observe its resources and surroundings until it’s appropriate to either withdraw and rest or progress and take action.
During every experience of distress, changes in behavioral, mental, emotional and physical patterns all come together to form a physiological blueprint: a "youstate youprint" that communicates the underlying physiological and energetic needs of the system, what is needed to restore balance, and the precise actions needed to secure and maintain its optimal state.
And interventions in this cycle are time sensitive and need to be matched to the stage of the cycle that the system is in to be effective in restoring its optimal state.
For example, a system at the stage of experiencing the signals of cold or thirst can’t take effective action until it recognizes these signals and what is needed to respond to them. So taking action at that stage won’t be helpful (apart from random trial and error which can be wasteful) until an accurate appraisal and plan of action is made. And an organism at the stage of correctly recognizing and interpreting its physiological signals, creating a mental plan and taking action, won’t derive much benefit from returning to the stages of cognitive appraisal or signal recognition.
When the concepts of the physiological negative feedback loop are applied to the creation and resolution of DTEBS, it becomes apparent that most cases of chronic, reoccurring or escalating mental, emotional, behavioral or physical distress occur, not because of pathological, dysfunctional or dysregulated mechanisms, but due to a breakdown in understanding and working with one or more of the normal physiological mechanisms that close the negative feedback loop and drive system optimization.
And these breakdowns most commonly arise as:
Interpreting symptoms and signs of DTEBS as representing the opposite of what the system needs to restore balance rather than reflecting the underlying need for system optimization. E.g., seeing tension and stagnation as a need for the opposite states of relaxation and movement, rather than reflecting an underlying need for increased (appropriate) action and still observation.
Delivering interventions at the wrong time in the negative feedback loop. E.g., sitting with emotions or feeling or naming feelings when the system is at the stage of action.
Treating conditions according to categories and labels rather than the DTEBS patterns experienced and what they communicate. E.g., anxiety is typically treated with relaxation, grounding, or CBT based on the assumption that all conditions meeting the same criteria have universal similarities. However, the distinct DTEBS patterns in each experience of anxiety can vary widely. And how well a method works depends on how well it aligns with the unique DTEBS patterns experienced and their underlying needs for system optimization.
Identifying and treating mental and emotional experiences based on generic similarities, rather than recognizing that each experience has its own unique patterns that may indicate different needs. E.g., anger can have universal features like increased warmth and tension, but in one experience it can manifest as paralysis, stagnation and mental rumination. Whie in another, it might manifest as reactivity, impulsiveness and tunnel vision. And each of these patterns communicate different underlying needs and resolutions.
Focusing on the most prominent or distressing pattern in an uncomfortable experience rather than identifying and responding to all patterns present and the underlying needs represented by them. E.g., zooming in on fear, withdrawal and what-ifs in anxiety as the most prominent and distressing features. However, these may be accompanied by more subtle patterns like guilt, frustration and the energy of freeze, and identifying and addressing all patterns is critical to recognizing and optimizing system needs.
Seeing mental and emotional experiences as coming from one area of the mind or body and overlooking the associated DTEBS patterns that can come from any area of the mind or body. E.g., focusing on identifying emotions by how they feel in the body. However, each emotion can have associated changes in thoughts, behaviors and physical patterns, each of which communicates a different underlying need, and each person can experience these patterns to varying intensities.
Pursuing interventions that directly produce pleasant feelings and relieve distress, rather than focusing on closing the negative feedback loop which automatically increases discomfort and dissipates distress. E.g., directly pursuing relaxation as a means to counteract tension, rather than channeling tension into taking the appropriate action to close the negative feedback loop, automatically ending the original distress signal and inducing natural, effortless relaxation.
The youstate approach core concept two summary: The Youprint Theory: every experience of discomfort or distress is made up of a unique combination of 12 patterns of difficult thoughts, emotions, behaviors and sensations: the 3 behavioral patterns of fight, flight or freeze, the 4 mental patterns of self-doubt, negative focus, tunnel vision and fear of the future and the 5 emotional patterns of fear, anger, frustration, sadness and guilt, and a blend of physical sensations associated with each pattern.
These patterns arise in response to 12 types of challenges in our inner and outer environment, and each pattern has precise, unique, associated actions that optimize the system and relieves distress via the physiological mechanisms of the physiological negative feedback loop.
Patterns of difficult thoughts, emotions, behaviors and sensations form a physiological blueprint of guidance, i.e. a unique "youprint". And effective management of chronic, reoccurring distress relies on identifying all patterns present and taking the right action to induce closure of the negative feedback loop for each pattern.
The Youprint Theory and Past Studies, Current Knowledge and Future Research
The physiological negative feedback loop is well documented in physiology research, however, this physiological concept is yet to be explored in understanding and explaining inconsistencies in psychology concepts and research.
In physiology research, there is also evidence of a limited range of sensations that the body can produce, and sensations combine to form the wide range of distress that we experience.
E.g., pain can be mechanical, chemical, but these patterns can combine in various ways. Like in gastrointestinal distress, In heat, we experience.
It would be impossible for the brain-body system to create specific sensations for every unique experience with unique chemicals or hormones associated with them.
So a limited range of hormones, and chemicals combine in various ways at various times in various areas to produce a wide range of effects.
Understanding the core components underlying an experience of physical distress can gives invaluable information on the status of the system, the cause of distress and what is needed to restore balance.
And applying this concept to the creation and understanding of mental and emotional distress can help to simplify the process of identifying and understanding system needs and the most appropriate interventions for them.
Future research might involve comparing relaxation-based interventions to negative feedback and pattern-based interventions like the youstate approach and how they affect the quantitative production and resolution of stress-related hormones and the qualitative experience and resolution of distress in both the short and long term.
Past research has also identified some of the physiological, chemical and hormonal changes in certain emotional states like anxiety, stress, fear and anger.
And has demonstrated how some states are combinations of others. E.g., the freeze state combines the fight and flight states, causing the system to pause action while remaining alert and ready to take action again.
And future research might explore identifying the physiological changes in the proposed 12 core difficult patterns; demonstrating how they combine to form complex distress states, and how complex states can be resolved by applying resolutions designed for the core component states.
The Truth About Calm Core Concept Three: The stress response, the energy of fight, flight or freeze, and difficult thoughts, emotions, behaviors and sensations (DTEBS) are core parts of human design that were originally created to help us optimize ourselves and our environment in the physical, primitive landscape.
And these primitive mechanisms aren't outdated responses that sabotage us today, but highly adaptable optimized responses that are just as powerful in helping us to survive, thrive, heal and grow in the modern landscape when understood and used in the right way.
In the primitive landscape, tasks, events and challenges were largely physical, visible and tangible, and physical energy was needed to successfully navigate them.
And since energy cannot be created or destroyed, only transformed from one form to another, careful energetic balance was needed to gather resources to be transformed into energy, like food and water to optimize utilization of energy within the system, like crafting pelts to conserve heat, and to channel energy into optimizing the external environment in a way that allowed for maximum utilization and conservation of energy, like building shelter and crafting tools to make labor easier.
Distinct changes in mental focus and behavior were critical to managing physical energy balance.
Like zooming in on the negative pitfalls of physical challenges that you encountered. So you could more effectively avoud or manage them.
Feeling a surge of aggression, strength and tension if you encountered a wild pest trying to steal your food after you hiked and gathered all day. (What we refer to as anger today).
Or feeling a drop in energy and the urge to slow down and withdraw when physical resources were lost. (What we refer to as sadness today)
These shifts were designed, not just for danger, negativity or threat, but as a constant source of feedback and guidance as the organism navigated, adapted to and optimized its environment.
Fast forward to modern day and shifts in behavior and mental focus still play an important role in managing physical energy balance in a way that maintains the system's optimal state.
However, in the modern landscape, challenges are no longer physical, visible and tangible, but are mostly non-physical, invisible and intangible.
So when our systems mobilize physical energy to help us face the challenges, tasks and events around us and that energy isn't channeled appropriately, allowing it to be transformed into another form that drives optimization, backed up energy causes tension and wear and tear on the system which is what we experience as anxiety, overwhelm or stress and mental, emotional or physical distress.
And this distress arises, to alert us of breakdowns in the cycle of transformation of energy and urge us to take action to address them.
Understanding what the system needs to restore energetic balance and flow requires examining the original power and purpose of energetic shifts in primitive times, and how they positively functioned in the physical, primitive landscape, then translating these positive mechanisms to the tasks and challenges of modern day.
And chronic, reoccurring distress happens most often, not due to a dys but from struggling to identify how one can channel the primitive, physical hardwired energy of our systems into the non-physical tasks and challenges of modern landscape.
Rather than seeing the modern landscape as being drastically different to the primitve landsce, making primitive mechanism outdated and irrelevant, it's important to understadn that our systems process events, tasks and challenges according to categories that help us to simplify, organize and retrieve the vast amount of infomration and experiences that our brains receive.
E.g., while heat can be caused by many different sources like a hot pan, a curling iron or an open flame. Instead of registering separate sensations and responses for each experience of heat, our system's simply register the sensation of "burning hot" and once you touch something hot, you immediately perceive heat and instinctively withdraw with cognitive appraisal happening later on after the initial response.
Similarly, when you examine the tasks, events and challenges of the primtive landscape, 12 types of events arise that can arise in the inner or outer environent that produce unique combinations of responses to urge the organism to regtister and respond to the event in a way that helps to optimize both the system and its environment.
And these 12 types of events are just as common and prevalaent in te primtive alndscape and our system's still register and respond to them in similar ways.
Rising modern-day levels of anxiety, overwhelm and stress are often contributed to the hectic nature of modern day life and the chronic stress that it presents. But constant challenges was also a part of primitive life. Life revolved completely around carrying out the tasks needed to navigate and optimize the environment and sustain life. Safety was hard to come by and the physical landscape same with constant threat yet humans were able not just to survive but to grow thrive, experiment and innovate over many milennia, facing conditions much harsher of modern day, showing how primitive mechanisms were designed for us not just to survive but to optimize, adapt and thrive.
Modern levels of chronic, reoccurring distress and rising levels of anxiety, overwhelm and stress can occur when attempts are made to make cognitive appraisal of DTEBS according to modern day motivations, events and social frameworks, rather than starting with the primitive purpose of DTEBS and how their ancient power can be translated to and adapted to modern events.
And when we overemphasize chasing feelings of safety or relaxation, rather than focusing on achieving optimization of the inner and outer environment and creating sustainable energetic flow and balance which naturally produces a baseline feeling of relaxed but alert stability and contentment with natural episodes of optimization-focused activation.
Modern-day experiences of trauma, being stuck in survival mode or being stuck on difficult past events can also arise, not from dysfunction or dysregulation. But from misunderstanding that even when a past event is over, any current or future event that falls into the same category can cause a similar activation response, whether the event is safe, unsafe, good, bad, neutral, big or small.
And this activation causes distress until the correct cognitive appraisal is made based on the category of event experienced and how the power and purpose of the physical primitive energy of the system can be channeled appropriately via modern day actions that optimize both the internal and external environment.
(I.e. The primal power theory: Difficult thought, emotions, behaviors and sensations are primitive mechanisms originally designed to help optimize ourselves and our environment in the physical, primitive landscape, and DTEBS can still be effectively used to optimize ourselves and our environment in the current landscape.
Difficulty with managing DTEBS is most often due to our brains struggling to channel physical, primitive energy into the invisible, intangible, non-physical tasks and challenges of modern day.
And analyzing how DTEBS aided optimization in physical, primitive times can guide us in effectively channeling our primitive power today.
The Primal Power Theory and Past Studies, Current Knowledge and Future Research
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