Managing the Monkey Mind

On the best of days we enjoy a happy sense of well-being. We perceive our bodies to be strong and healthy, our relationships feel blissful and without conflict, we enjoy our jobs, we are engaged in or looking forward to fun activities and feel connected to people we care about. It’s really not hard keep a good attitude when all is right with your world - even if it’s only the one in your head.  

But then something comes along to mess with your world.  That negative thought pops in, and if it were just in & out, no worries.  But unfortunately, the monkey mind often kicks in - that chatter in your brain that feels out of control and hard to shush - much like monkeys screaming in their cages at the zoo. Pro triathlete Dede Griesbauer spoke during an interview on the 2009 Kona NBC broadcast about the “voices in your head” that taunt you during an Ironman race when you just want to scream “Stop!” to quiet them.  That’s a great example of the Monkey Mind out of control!

I thought it was fascinating when I learned what’s really happening neurologically - and it was really helpful in learning how to manage it, in training, in racing & in life. Here’s a layman’s view of the science as I understand it....

Our thoughts are always creating new or reinforcing existing  “neural networks,” basically an actual physical network of neurons in our brains.  When you see or hear something and it reminds you of a prior experience or emotion, that’s because of a neural network association stored in your brain.  It links to memories, and also to our personal assessments of whether things are good or bad, and the meanings we have assigned to them.  Those meanings might be true, but often aren’t.  That’s why each of us can be exposed to the same experience and come away from it with a whole different view of it...truly we are all living our lives out of our own private heads with our own unique perspectives.

The other thing those neural networks do is set off the release of chemicals in our bodies and brain which bring back those old emotions from the original experience.  As long as you have those chemicals present in your body, you’re going to keep looping that neural network and re-playing what has been programmed in the network in the theater of your head.  The monkey mind keeps on screaming and and strengthening the network with stronger associations in your brain.  You run these thoughts over & over and re-live the experiences, including the meanings you have assigned to them, and the conclusions that you have drawn from them.  Even more importantly, your body can actually get addicted to that  biochemical rush - even if it’s not positive, it’s powerful - and wants to perpetuate. 

Eventually other thoughts will filter in on their own and distract you from the "looping program," and the chemicals will subside,  diminishing the chatter.   Know any Drama Queens?  Addicted to the emotions they feel when creating drama in their lives and create them effortlessly with their automatic thought patterns.

So how to manage the monkey?  Recognizing your habitual patterns, realizing that they are just that, and knowing that you have the ability to change them if you want.  I continue to work on ways to quiet my mind, and find it's equally important to deal with both the more intense situational stress as well as everyday routine stress.  Every time your brain starts to run that old familiar pattern, and you interrupt it by focusing on a more positive thought, you make that old neural network a little weaker, and start to create one that serves you in a more positive way.

I read that it takes about 2 minutes for stress hormones that have been released into your body to dissipate.  When I was feeling panic in open water swimming a couple of years ago, I would tell myself that if I could focus on positive thoughts the sense of fear would be gone in 2 minutes.  Understanding the physiology helped me realize it was possible to start to control it. 

Monkey mind moments are sometimes situational (like freaking out in an open water swim).  Other times, they drift into your head randomly and you find yourself going back to places in your head that you thought you had left behind.  It's good to know that the monkeys can be tamed.  Which brings to mind another country music song!   (Kenny Chesney  “I’m Alive” - Dave Matthews sings along with that sexy voice of his...)  

“So damn easy to say that life’s so hard

Everybody’s got their share of battle scars

As for me I’d like to thank my lucky stars 

That I’m alive and well.

It’d be easy to add up all the pain

And all the dreams you sat & watched go up in flames

Dwell on the wreckage as it smoulders in the rain

But not me I’m alive

And today you know that’s good enough for me

Breathing in & out’s a blessing can’t you see

Today’s the first day of the rest of my life

I’m alive and well

I’m alive and well”