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You Are Not Your Brain: The 4-Step Solution for Changing Bad Habits, Ending Unhealthy Thinking, and Taking Control of Your Life, by Jeffrey M. Schwartz
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Review
“A testament to mind over brain ... It's the truth of the matter that sheer willpower can truly make you break free.”—Leonardo DiCaprio“Operating on the highly rational perspective that we are not our brains, but rather, substantial free agents who exercise control over our brains, Schwartz and Gladding develop a simple, yet profoundly insightful approach for developing a flourishing life. The result is truly life-giving, and it will bring healing and hope to all who read it and practice its wisdom.”—J.P. Moreland, author of The God Question"How can the brain, which is just a complex network of interconnected nerve cells, give rise to consciousness and to thought? Dr. Jeffrey Schwartz and Dr. Rebecca Gladding argue, persuasively, that the mind actually has massive causal effects on the functioning of the brain. In other words, you can not only change the way you think, feel and behave through conscious effort when you're upset, but you can also change the programming and chemistry of your brain. A compelling and important message."—David Burns, M.D., author of Feeling Good: The New Mood Therapy“The idea that we can deliberately and systematically change our brains with our minds was once thought ridiculous. But now, largely due to Jeffrey Schwartz and his UCLA research on neuro-plasticity and OCD, this once revolutionary idea is well accepted. Rebecca Gladding and Jeffrey Schwartz adapt Schwartz’s extraordinarily successful program for a mainstream audience giving simple, self-directed tools to help achieve greater happiness, emotional balance, and overall well-being.”—Susan Kaiser Greenland, author of The Mindful Child
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About the Author
Jeffrey M. Schwartz, M.D., is a research psychiatrist at UCLA School of Medicine and a seminal thinker and researcher in the field of self-directed neuroplasticity. He lives in Los Angeles.Rebecca Gladding, M.D., is a psychiatrist specializing in anxiety and depression. She recently was Medical Director of the UCLA Adult Inpatient Eating Disorders Program. She lives in Los Angeles.
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Product details
Series: The 4-step solution
Paperback: 384 pages
Publisher: Avery; Reprint edition (June 5, 2012)
Language: English
ISBN-10: 1583334831
ISBN-13: 978-1583334836
Product Dimensions:
6 x 0.9 x 9 inches
Shipping Weight: 13.4 ounces (View shipping rates and policies)
Average Customer Review:
4.4 out of 5 stars
191 customer reviews
Amazon Best Sellers Rank:
#18,290 in Books (See Top 100 in Books)
This book was a saving grace for me. At a point in my life when many things were falling apart at the same time, I was overwhelmed with so much negative self-talk, my emotional responses were out of control, and I had no way out except to cry all the time. I was frustrated and thought surely I was going to lose my mind. The 4-step solution has been the tool I needed to break through the neuro cognitive cycle of repetitive thoughts that had been dominating for decades. Just because you have a thought doesn't make it true. This book is very well written, straight forward, and conceptually clear and solid. Buy it!
While the authors don't specifically mention PTSD in this wonderful book it has been hugely helpful for me in understanding what is going on in my brain with the symptoms of PTSD from childhood trauma, and I would highly recommend it to anyone in recovery from post traumatic stress.The understandings from this book have enabled me to rapidly see when my brain is sending messages that simply are not true in terms of my objective reality, and makes it much easier for me to redirect my attention to something that calms me down. I'm a long term meditator so do have a baseline level of mindfulness that folks new to the practice wouldn't have, but this book has taken my practice to a whole new level as I'm far less likely to be sucked into the unhelpful messages from my brain now that I really understand what's going on in there. It is so liberating to be able, for example, to be exposed to smells that in the past resulted in my brain going ballistic, without no more than the slightest hint of fear now. It is also incredibly liberating to be able to rapidly let my brain know that there is nothing to fear in situations that in the past I was seriously hijacked by the messages coming from my brain, and fear escalated rapidly to the point of me actually losing sight of the fact that my objective reality was totally safe in the moment.Another benefit I've had from working with this book is that I am much less likely to be tipped out of my grounding when working with methods such as Wholebody Focusing to heal trauma. Where in the past I would have struggled to stay with intense emotions arising when working on my own because my brain was sending "there is something wrong" messages at a huge rate of knots, I can now rapidly tap into the understandings from this book and know that my "Uh Oh Centre" is sending false messages and I can bring my "Assessment Centre" (as the authors helpfully label different areas of the brain) online to calm things down, enabling me to stay with what is arising, which in turn enables my brain to process unresolved emotions from the past. This is powerful stuff.The authors really made it clear that neuroplasticity (the brain's ability to change) is happening all the time, no matter what choices we are making. Each time we repeat an unskilful behaviour we thicken the associated neural networks. So the key is self-directed neuroplasticity, and that's what I've been seeing in abundance in my life since starting to work with this book. The authors stress that it's hard work to keep doing their four step process over and over but well worth it. I've found that the process can be expedited much more rapidly in many cases by combining the author's understanding with a self-help method known as EFT or Tapping (which in my opinion is one of the most powerful tools out there these days for tapping into self-directed neuroplasticity). I've seen rapid change in issues that have been stuck for a long time in my life through combining the learnings from this wonderful book with the EFT method.I very much appreciate the authors having put this information into such a readable and useable format. This has been a life changing book for me and this review is being posted with a lot of appreciation for the powerful information it contains.Update: While I learnt lots from this book, there has been a book published since which goes much more into the PTSD side and explains more about what this author calls "defective brain messages". I highly recommend the newer book "Sensorimotor Psychotherapy: Interventions for Trauma and Attachment" instead of this book now, for anyone with PTSD. It goes much further into the neuroscience behind PTSD, and explaining why we react the way we do; and has a much wider range of interventions than this book.
Ok. I don’t usually write reviews but I had to for this one. This book is a good book with good advice but it takes a loooooong time to get to the point. It feels like it should’ve been maybe about 4 chapters total and instead it goes on and on to the point where it feels like a sales pitch.It cheapens the message because it feels like it’s hyping me up to this grand idea. And when I finally get to the Four Steps, there’s more sales pitching. Other people here have said his other book is essentially the same but better. Maybe I should’ve picked that one up instead.Just be ready for the scenic route. And stopping to take selfies along that scenic route often. It’s a long, long winded route.
This book is amazing. It's worked like how I'd expect counseling to work for me. It is a must-read for anyone who is ready to stop thinking negatively or end a bad habit. It is a great balance of the "how" your brain works and the "what" you can do about it. It's very practical. Don't read this book if you aren't ready to face your issues and make some changes. Guaranteed you will change if you want to!
There is absolutely no better book than this one. Even if you are not apparently fraught by OCD, anxiety or other symptoms, you start realizing that things you are doing or avoiding have become habituated without your conscious decision. I recommend you make a conscious decision: Read it and learn!
The premise of this book is that as a child you developed unhealthy coping strategies that your brain uses today even though there is no real dangerThe author lays out a simple 4 steep process for rewiring the brain so it wont default to your child coping strategy.i have been using the techniques for just a few weeks and I`ve noticed a slight reduction in the annoying repetitive worrying thoughts and maybe less cravings.i read and enjoy mindfulness exercises but I also felt that my inner struggle didnt relent, This method bridges that gap of working on the self and being mindful.Time will tell how effective the strategy will be but my initial thoughts are hopeful.
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