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Welcome to the Vet Staff podcast, the place where veterinary professionals can join me, julie South, in discovering how we can all get our heads screwed on straight, get excited about going to work on Monday mornings and lead more fulfilling lives at home and at work.
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Today we have the second and a multi-part series on what I consider one of the foundational building blocks to personal and professional fulfillment.
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We're going to look at how to let go of stuff backed by science that gets in the way of us getting stuff done in our lives.
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What we're talking about today impacts every single aspect of your life and of my life personal and professional relationships, the relationships that we have with ourselves, and even how successful we are.
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However we measure and define success A reality check, though.
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Although I'll share the key on how you can unlock lasting contentment and success, unfortunately it's not a one time set it and forget it, one and done thing.
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It's a perpetual practice, a key that we must consistently turn throughout our lives to keep the doors open on joy, on satisfaction, on good health and on living life the way we want it.
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I wish I could make you a set and forget promise.
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Unfortunately I can't.
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I'm sorry, but first, before we get into today's topic, part two, let's just have a quick word from this show's partner and then we'll get right into the nitty gritty.
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The Vet Staff podcast is proudly powered by vetclinicjobscom, the new and innovative global job board.
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Reimagining veterinary recruitment, connecting veterinary professionals with clinics that shine online.
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Vetclinicjobscom is your go to resource for finding the perfect career opportunities and helping vetclinics power up their employer branding game.
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Visit vetclinicjobscom today to find vet clinics that shine online, so veterinary professionals can find them.
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Vetclinicjobscom.
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Here we are in episode 147 of the Vet Staff podcast.
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Last week we did a 101, 101, 101 on resentment rumination and looked at two different frameworks to let go of resentment and forgive.
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We looked at the physical dangers of carrying around the resentment with us and how that impacts our relationships for the worst, not to mention our lives.
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Today we're going to look at some science from a 101 lens, top level, specifically the neuroscience of forgiveness.
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Just so we're both on the same page, though, let's make sure we both understand neuroscience as being the same study.
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My understanding in neuroscience is that it's the multidisciplinary study, the field of science focusing on understanding of the structure and function of the nervous system.
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This includes the brain, the spinal cord and the peripheral nerves.
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It's about exploring the interrelated and the intricate workings of the nervous system at various levels, for example, from the molecular and cellular levels right through to the systems and behavioral levels.
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It aims to know how, to investigate how our neurons, the nerve cells, communicate with each other and how these interactions give rise to the human cognitive, sensory, motor and emotional processes.
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To understand all of this, neuroscience researchers use a wide range of techniques, including neuroimaging, electrophysiology, molecular biology and behavioral studies.
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From this research, they're able to uncover the mechanisms that underpin nervous system function and dysfunction.
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It's a hugely dynamic and interdisciplinary field.
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We're talking different aspects of biology, psychology, physics, chemistry and sometimes even computer science.
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Neuroscientists want to be able to answer fundamental questions about our brains and the nervous, our nervous systems, as well as their roles in our human behavior, cognition and health.
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I hope that your understanding is that as well, that we're both on the same page.
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When it comes to chemistry, physics and biology, I speak these sciences with a heavy accent, so please forgive me.
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Years ago, when I was studying sports science at AUT, the Auckland University of Technology, I realised that my brain just wasn't wired to speak that sort of scientific language.
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Chemistry and physics just aren't, and they weren't.
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They aren't my thing.
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I passed, but I limped through physiology, basic chemistry and anatomy, psychology and human behaviour, though I absolutely love.
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Right now, let's start with some research.
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I'll put links to everything that I talk about here in the show notes if you want to go back to them.
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Some of them I gated, but the abstracts are there for you.
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Let's look at brain regions involved in forgiveness Now.
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According to Koenigs and others, in 2007, they determined that damage to the prefrontal cortex increases utilitarian moral judgments.
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It's believed that forgiveness and the release of resentment is located in the prefrontal cortex of our brains, particularly the anterior cingulate cortex, or the ACC, and the ventromedial prefrontal cortex, the VMPFC.
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These regions have been implicated in the decision making processes related to forgiveness and other regions associated with empathy, moral reasoning and emotional regulation.
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What's going on here?
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Well, it's believed that when damage to the prefrontal cortex occurs, it may lead to reduced ability to experience and process emotions like resentment.
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Resentment often arises from perceived injustices or harm caused by others.
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When the prefrontal cortex is compromised, individuals may have difficulty holding onto or processing negative emotions.
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This potentially makes them less likely to hold on to grudges or resentments.
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Now let's look at what happens in our brains with empathy.
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As I mentioned last week, empathy plays a significant role in forgiveness.
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The brain regions associated with empathy, like the mirror neuron system and the tempo poro-poreal junction or the TPJ, kick into action when we empathize with the person we are forgiving.
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This then leads to better understanding of the person's perspective when we've walked a few moons in their moccasins.
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It makes then forgiveness more likely for us to do.
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I'll put the link to the 2006 research entitled A Social Neuroscience Perspective on Empathy Current Directions in Psychological Science for you to read if you're interested.
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Then we also have the effects of forgiveness on the brain.
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Forgiveness has been linked to positive changes in the brain, which has to be a good thing.
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Right, it's positive.
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When we humans actively engage in forgiveness it can reduce stress, decrease the activity in the amygdala, that's the part of the brain associated with negative emotions like anger and fear.
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When we forgive, there's also an increased activity in brain regions associated with positive emotions, such as the ventral striatum.
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I'll put the abstract link to a study that examined the immediate emotional and physiological effects that occurred when 35 females and 36 males rehearsed hurtful memories and nursed grudges.
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In other words, they were unforgiving compared with what happened when they cultivated empathetic perspective, taking and imagined granting forgiveness.
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In other words, they were forgiving towards real life offenders.
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The unforgiving thoughts prompted more averse emotions and significant higher brow EMGs, skin conductance, heart rate and blood pressure changes from the baselines.
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The EMG, skin conductance and heart rate effects persisted after the imagery into the recovery periods.
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On the flip side, forgiving thoughts prompted greater perceived control in comparatively lower physiological stress responses.
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The researchers concluded the results dovetailed in with psychophysiology literature and suggested possible mechanisms through which chronic unforgiving responses may erode health, whereas forgiving responses may enhance it.
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Also, we have the brain's ability to rewire itself neuroplasticity Our brains have the ability to rewire themselves in response to new experiences and learning.
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Practicing forgiveness and consciously changing our emotional responses can lead to neural changes over time.
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And we also have the neurochemical changes that take place when we forgive.
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Oxytocin, often referred to as the love hormone or the bonding hormone, is the hormone associated with social bonding and trust.
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It's believed this plays a role when we forgive, by prompting positive social interactions and reducing feelings of resentment.
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All of those things take place deep inside our brains without us even justustomizing it) consciously knowing.
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Let's look at the stress response and how it's impacted by forgiveness, because forgiveness, as it turns out, isn't just good for repairing relationships.
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It's also good for our physical and our mental health.
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One key aspect of this is the impact on our body's stress responses.
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To appreciate the connection between forgiveness and stress, you need to understand how the response to negative stress works.
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Just to clarify, stress can be good, for example, when hit by a car is carried into your clinic and it's all hands on deck and you successfully save the life.
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That's a good type of stress.
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It has a positive outcome and you feel good.
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But for the purpose of today, when I refer to stress, I'm referring to negative stress, the kind of stress that we don't want in our lives.
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For example, whether it's due to perceived threat, maybe we think someone at work is undermining us and there's a lingering grudge and or resentment.
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It's at these times that our bodies release stress hormones like cortisol and adrenaline the fight or the flight response.
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I'm sure you know what that feels like.
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When it happens, our heart rates go up and we can physically feel that we're more alert.
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What we probably won't feel is the increase in the blood pressure that's also happening, unless, of course, you're already hypertensive.
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So we've got these physiological things going on and more inside our bodies when we're stressed because of resentment and when we won't forgive.
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Forgiveness, though, can act as a powerful antidote, account to balance to this stress response.
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When you're holding on to resentment and anger, your body remains in that heightened state of chronic stress.
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This can lead to health situations and health issues like hypertension, anxiety and sometimes even a weakened immune system.
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If you're thinking or wondering so.
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Okay, julie, let's pretend this is so.
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How on earth can me forgiving someone mitigate this Great question, and I am so pleased you asked that.
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Here's how Research has shown that practicing forgiveness can lower cortisol levels in the body, and that's got to be a good thing, right?
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It means that when you reduce stress or decrease the physiological stress response, your body is better able to relax, which we all know is a good thing.
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We don't want to always be needing to be amped up, cortisol up and adrenaline up, with the ready to be to fight the saber tooth tiger or the person who's done you wrong, because that's not good for us, whereas relaxing is good for us.
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And talking of relaxation, when you forgive, you let go of the grip of the negative emotions which leads to relaxation.
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But wait, there's more.
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Relaxation in turn triggers the body's relaxation response, which starts lowering our heart rate and our blood pressure.
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Let's face it, we've all probably got enough other negative stresses in our lives going on right now, things that that are maybe probably out of our control Too much work or not enough work, too much time, not enough time, not enough money, and maybe for some, too much money, although I'd like to know what that kind of stress felt like, just to see whether the fit is right, but seriously when it comes to resentment.
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This is a stress we can control because it's a thought process and we can control our thoughts, even if we've been brought up maybe to think that we can't Letting go of grudges and resentment is linked to emotional improved emotional well-being.
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Imagine having fewer feelings of anger, anxiety and depression.
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Imagine what that would be like.
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These negative stresses all heighten our stress levels and thus the release of more cortisol and adrenaline.
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Who wants to be hyped up all the time on adrenaline or having cortisol eat away at your insides?
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No, thank you.
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And what about being able to sleep better?
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Yes, please.
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Being in a state of chronic stress disrupt your sleep.
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If you've ever been seriously betrayed, then maybe you can relate to waking up in the middle of the night devising ways on how you can get even.
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There are even websites that have ways to do this.
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For crying out loud, we want to make the other person hurt as much as you're hurting.
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That's not good for anyone.
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Lack of sleep isn't healthy.
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The neuroscience behind forgiveness supports that.
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Reducing stress through forgiveness isn't just a short-term win.
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There are long-term health benefits as well.
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I've just talked about the body's stress response and how it's important to reduce chronic stress, lowering excess cortisol and adrenaline levels.
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Forgiveness helps reduce stress by promoting emotional relaxation and reducing the production of stress hormones.
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On the neuroscientific basis, forgiveness is associated with decreased activity in the amygdala, that part of the brain region involved in processing fear and stress.
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This reduced amygdala activity is correlated with decreased stress responses.
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Forgiveness is linked to improved emotional regulation.
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When we forgive, we often experience a shift from negative emotions like anger and resentment, to more positive emotions.
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This shift in emotional state is associated with changes in brain activity.
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Forgiveness can also lead to increased activity in brain regions associated with positive emotions, such as the ventral striatum.
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It's been suggested that these changes lead to improved emotional regulation.
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Imagine not flying off the handle for no apparent reason.
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Imagine how that would be such a relief for those people living and working with you.
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Forgiveness is also associated with improved mental health.
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Now, if you feel like anxiety and depression have a grip on you right now, imagine what life would be like without that, because by forgiving it's possible.
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These improvements have been identified in brain scans and neurochemical changes.
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Studies have shown that when people forgive, they often exhibit changes in brain activity patterns associated with improved mood and emotional well-being.
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Forgiveness can strengthen social bonds and improve relationships.
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These have their own positive effects on the brain.
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I'm sure we all agree that social support and human connection are important for our overall mental health.
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Engaging in forgiveness can activate the brain regions associated with social connection and bonding, such as the release of oxytocin.
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Having more of the love hormone surely has to be a good thing, one of those wants to haves in our lives.
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Forgiveness also reduces the tendency to go over and over with negative thoughts and feelings related to the wrongdoing by the other person.
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When we're able to quit remunining, we end up with much calmer minds and then wait for it Improved mental health.
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Forgiveness has been associated with changes in neuro activity patterns, particularly in regions of the brain associated with rumination and obsessive thinking.
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There's science to back this up.
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Forgiving is good for us.
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How about being able to make better decisions?
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Because forgiveness has been linked to improve cognitive function.
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Imagine that when we let go of grudges and resentment, we're able to make better decisions, to think more clearly.
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That's got to be good for us, right?
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Forgiveness influences the prefrontal cortex, that part of the brain associated with cognitive functions like decision-making, empathy and moral reasoning.
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Of course, it's important to note here that the neuroscience of forgiveness is a rapidly evolving field of study.
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More research, like with most things, is needed to fully understand the neural mechanisms at play.
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Nonetheless, there's enough research out there to suggest that forgiveness has significant neurological and psychological benefits, which in turn contribute to improved overall well-being.
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But just in case you're still sitting on the fence and are still maybe a bit skeptical and that data in your head is shouting really loud, saying something like I'm not sure this is true, I'm not sure that forgiving is a good thing, if you're thinking what if it doesn't work?
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What if you forgive someone and you're still stuck in this mental muck of resentment?
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My response to that is what if you forgive and you're not?
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What if you've forgiven?
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All of this is true.
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What if you forgive and this works?
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But that's a fair question.
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So let's see whether I can support you in at least considering the power of forgiveness from a neuroscientific stand.
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Unfortunately, there's not an abundance of specific case studies that directly examine the transformative neuroscience of forgiveness, but there is a growing body of research that explores the neurological and the psychological effects of forgiveness.
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Although they're not traditional case studies in the clinical sense, they do provide some valuable insights into how forgiveness impacts the brain and emotional well-being.
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Let's quickly look at a couple of notable examples.
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There's the Stanford Forgiveness Project, led by Dr Frederick Luskin.
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This ongoing research project has examined the effects of forgiveness interventions on individuals who have experienced significant life stressors.
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This project's findings have shown that participants who engaged in forgiveness interventions reported reduced stress, improved emotional well-being and better physical health over time.
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There's also the University of Pavia Study.
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Dr Giuseppe Della Pellegarino and his team conducted a study where they used neuroimaging techniques to observe the brain activity of participants while they made decisions about forgiving or retaliating against those who had wronged them.
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The study found that regions associated with empathy and decision-making were activated when participants contemplated forgiveness.
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I mentioned Dr Everett Worthington last week.
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The Emory University Forgiveness Study led by Dr Everett Worthington involved a study that explored the effects of forgiveness on the brain's reward system.
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Participants who engaged in forgiveness exercise showed increased activity in the ventral striatum, the brain region associated with rewards and positive emotions.
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This research suggests that forgiveness may activate brain pathways linked to well-being.
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Today I've talked about neuroplasticity.
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I've also talked about neuroplasticity in other podcast episodes.
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I'll put the links to those and the notes for today.
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And while not a specific case study, research into neuroplasticity has shown that the brain structure and function can change because of forgiveness practices.
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Studies by neuroscientists like Richard Davidson have demonstrated how mindfulness and meditation, which are often components of forgiveness practices, can reshape neural connections and promote emotional well-being.
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These studies provide evidence that forgiveness interventions and practices can have a positive impact on the brain's functioning and emotional health.
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While they may not be traditional case studies with individual stories, like I used last week, they do contribute to understanding of the neurological basis of forgiveness and its transformative potential.
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So I hope that helps you get off the fence.
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Maybe to jump on that, let's give it a go side Again.
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This week we've barely scratched the surface.
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Another layer of the forgiveness onion has been peeled back.
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As I said last week, think of forgiveness as being a bit like a tapestry cloak that's been woven from diverse threads of psychology, philosophy and human experience, a cloak that, when you wrap it around, you has the power to heal wounds, to mend relationships and to set you on a path towards growth.
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Please join me next week and we'll look at some of the cultural and relational aspects of forgiveness.
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Until then, until next week, remember that forgiveness is a journey, one that begins within and radiates, fortunately outward, touching lives and transforming hearts.
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Please, if you like this podcast, help us get the word out there by leaving a comment and sharing it with your friends.
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If you're not following us yet, then please do that as well.
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It's free and it doesn't hurt, I promise.
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It just means that you won't have to go looking for next week's episode, because it'll show up in your podcast's feed as soon as it's released.
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Thank you for that.
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This is Julie South signing off and inviting you to go out there and be the most fantabulous, forgiving version of you that you can be.
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