A Rational Approach

to

ME & CFS Recovery



Loz Evans


Second Edition
2009

1




With thanks to Neal, Philippe and Brechtje
















First published by Loz Evans 2008

Copyright Loz Evans 2009

Loz Evans asserts the moral right to be identified as the author of this work

All rights reserved. No part of this publication may be reproduced, stored in a retrieval
system, or transmitted, in any form or by any means, electronic, mechanical, photocopying,
recording or otherwise, without prior written permission of the publisher.
2
Contents

Part One The Beginning of the End of M.E.

Chapter Page

1 About the Author.08
Practical Stuff
2 The Medical Diagnosis for M.E..09
3 Medical Research and Treatments.10
Your Misunderstood Condition
4 An Overview of What Causes M.E11
5 The Development of My Methods..13
How Hearing About The Lightning Process Encouraged Me
Experimenting

Part Two Getting to The Root of the Problem

Chapter Page

6 The Emotional Brain and The Thinking Brain16
Sensory Messages
The Brain Stem (The Reptilian Brain)
The Limbic System (The Emotional Brain)
Core Emotions
The Amygdala (Emergency Fight or Flight Response Unit)
Flight or Fight
The Neocortex (The Thinking Brain)
Sensory Message Pathways and The Thalamus (Air Traffic Controller)
More on The Amygdala
Hijacking of The Amygdala
7 The Start of M.E.23
The Continuation of M.E.
Whats in a Name
8 The Hippocampus and Memory.27
9 Emotional Memories....29
Creating New Emotional Memories
Fun The Important Ingredient
The Selfish Inner Child
How Emotional Memories Work
10 What the Amygdala Will Respond to...33
Real or ImaginedIts All the Same to Your Emotional Brain



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Part Three - The Stop Method

Chapter Page

11 A Round Up of Whats to Come36
12 Introduction to The Stop Method..37
Neural Pathways
Get Straight to the Point Stop
13 The Stop Method - Saying Stop...40
Triggers
Thoughts and Daydreams
M.E. Based Thoughts
Ifs and Buts
Symptomatic Triggers
Sensations in Your Body
Emotional Triggers
Sensory Triggers
Things You See, Hear, Smell, Taste or Touch
What Next
14 The Stop Method - Using Opposing Positive Words...44
What Words to Use and How to Choose Them
15 The Stop Method - Saying Thank You! ...47
16 The Stop Method - How You Should Say Stop....48
Put Trust in What You Say
Be Aware of What You Say
17 Stop Method and Amygdala Metaphors..50
The Dog An Amygdala Metaphor
18 The Stop Method - Distraction..51
19 The Stop Method - Visualisation...54
The Nervous Little Man Visualisation
The Thermometer Visualisation
Using Negative Visualisation Dont!
Tinitus Visualisation
20 The Stop Method - Using Positive Actions57
21 The Stop Method - Confronting Symptoms..58
22 The Stop method - Forget M.E. .60
Friends and Family
23 The Stop Method - Other Treatments...63
Methods That Work Well With This Book

Part Four Emotions and People

Chapter Page

24 Healthy Emotional Energy.66
An Emotional Balance


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25 Beating Yourself Up68
Give Your Thinking Mind a Name
Voice of Reason?
26 Beliefs and Perceptions....70
27 A Certain Type of Person.73
28 Recognising Emotions Hidden by M.E. 75
Feeling Everyday Emotions Compared With M.E. Symptoms
29 Physically Recognising Emotions in a Healthy Body...78
30 The Over-Protective Body..79
31 Being on the Same Level as Others..80
32 The Difference Between Letting Go and Suppressing..82
If You Let Go Youll Stop Falling
Yoga and M.E.
33 Think Better.85
Dream
34 Ways of Releasing Emotional Energy..88
Writing
Deep Relaxation
Role-Playing a Conversation

Part Five Reclaim Yourself and Related Techniques

Chapter Page

35 The Subconscious Mind..91
36 Reclaim Yourself.....................................................................................................93
Preparation
What Happens in the CD
Stage One
Stage two
Role-Playing a Conversation
Further Advice
37 The Racing Mind.97
When the Body and Mind are Out of Sync
38 Meditation99
Why I Began Meditation
Being Mindful
Instructions for Meditation
39 The Little Things That Help.104
Posture
Smiling
Correct Breathing
Neck Roles and Shoulder Stretches
Massage
Relaxing
Diet

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Part Six You Can Stop M.E.

Chapter Page

40 Mind and Personal Discipline...112
Sleep Problems
Upset Stomach
Mind Discipline With M.E.
Keeping Your Spirits Up
A Doorway
Change Will Come With Persistence
Down to You
Strength
41 Getting Back to Normal....117
Got and Had
Thoughts and Symptoms
42 Are You Ready? ...119
Levels of Illness
Letting Go of the Desire to discuss M.E.
Desire
43 Re-Cap122
The Fundamentals in My Methods













6




Alice laughed: "There's no use trying," she said;
"One can't believe impossible things."
"I daresay you haven't had much practice," said the Queen.
"When I was younger, I always did it for half an hour a day. Why, sometimes I've
believed as many as six impossible things before breakfast."
Lewis Carroll. Alice in Wonderland.
















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Part One

The Beginning of the
End of M.E.

About the Author
- Practical Stuff

The Medical Diagnosis for M.E

Medical Research and Treatments
- Your Misunderstood Condition

An Overview of What Causes M.E

The Development of My Methods
- How Hearing About The Lightning Process Encouraged Me
- Experimenting















8
Chapter 1

About the Author

Im twenty-nine years old and originally from Leamington Spa. Im not a doctor and
currently Im not any other kind of practitioner. I became very ill with M.E. in November 2005. I
had the usual tests such as a brain scan, a nerve conduction test, blood tests, and I saw many doctors
before my diagnosis of M.E. was confirmed.
I experienced severe classic M.E. symptoms for prolonged periods of time. I was bed bound
for three months when I was unable to sit up for long and I was housebound for another five
months. It took me a year to recover fully.
The realness or severity of my illness could be questioned because it only lasted for one
year, but Im hoping people will instead ask why and how it only lasted for one year. My M.E.
didnt just go away by itself. There are certain methods that I used and developed to make it go
away.
These methods are focused around amygdala re-education, proper relaxation and being
happy. The methods I will describe are simple, down to earth, logical, and I hope easy to
understand. I have called my main two methods The Stop Method and Reclaim Yourself.

Practical Stuff
The Stop Method is contained in this book. Reclaim Yourself is explained in this book,
but the method itself comes as an accompanying audio CD. If you do not have Reclaim Yourself,
please email me. My email address is: a.rational.approach@googlemail.com

This book and the accompanying CD go together, so it's important that you do have both.
Reclaim Yourself is an essential part of the recovery process and should be listened to after
reading this book. (Please note: Some people reported they did not listen to Reclaim Yourself for
some time after reading this book, but once they did they realised just how useful it was and they
wished theyd listened to it earlier!).

If you find that this book helps you and you have acquired it for free, please consider
making a donation to support my efforts. Any contribution is appreciated as I can only afford to do
this work in my spare time.
How to donate:
1. Please email me for an address to send a cheque or postal order to. Cheques should be made
payable to L. Evans. Or...
2. Pay with Paypal. Log into your Paypal account and click the send money tab at the top.
Fill in the amount you wish to pay and to which email:
a.rational.approach@googlemail.com
Clicking the personal tab allows you to send money as a gift.

Whether you can afford to donate or not, the most important issue is your recovery. So, if
after reading this book you feel the methods in it are right for you, but you are still having trouble
putting them into practice, you are welcome to email me at the above address. I am happy to do
telephone consultations. It doesnt matter whether you have donated or not, (and I wont ask you if
you have!) I will do the best I can to help you. Please note that I will try to reply as quickly as
possible, but reply time depends on the volume of emails I receive.

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Chapter 2

The Medical Diagnosis for M.E

Im sure youre familiar with the long list of symptoms associated with M.E. I will briefly
mention them now however as this is the only method by which one can classify the condition.
Please note that when I use the term M.E., I am also referring to Chronic Fatigue Syndrome.

There are currently over sixty reported symptoms for M.E. Here are the most common:

Extreme fatigue. Literally feeling as though the plug has been pulled out and energy
drained from the body. There is often an urgent need to sit or lie down, feelings of total
exhaustion and near collapse. This fatigue is not the same as normal tiredness, nor is it the
same as the type of exhaustion healthy people refer to.
Headaches, leg pain, muscular pain and twitching. For some pain is chronic. Other
sufferers hardly get any pain. Many sufferers report skin crawling and tingling sensations.
Extreme weakness. Sinking feelings, as if melting through the floor were possible.
Paralysis in certain parts of the body or all over, (paralysis can last for days).
Un-refreshing sleep, insomnia and nocturnal behaviour, inability to wake in the mornings,
feeling like ten hours sleep was only ten minutes.
Very severe throat pain, sore throat, recurring flu-like symptoms.
Poor short-term memory and brain fog causing speech problems, difficulty in finding
words and forming sentences, confusion, lack of concentration and comprehension.
Clumsiness, dizziness, balance problems, feelings of disequilibria likened to walking on
rubber, or being on a boat.
Problems with nervous system control causing palpitations, unusual sweating and low
blood pressure symptoms such as hypotension. Bad skin condition, spots, pale and puffy
skin.
Temperature disturbances. Feeling cold when its hot and hot when its cold, very cold
hands and feet.
Disassociation syndrome. Mental disturbances, mood swings, anxiety and depression
(mostly due to illness).
Sensitivity to noise and light to the point where they can be painful.
Nausea, Irritable Bowel Syndrome, weight gain or weight loss.
Food, chemical and drug sensitivities. Intolerance to alcohol.

This list by no means covers every symptom. For a much more detailed list you can consult
this website: www.ahummingbirdsguide.com/themesymptomlist.htm

Until recently positive ideas about actively curing M.E. were scarce. Most of the advice
given was based on taking care not to aggravate the illness.
On being diagnosed with M.E. most are told to try methods such as pacing, Cognitive
Behavioural Therapy (CBT), or to avoid overexertion and avoid certain food groups. Some
sufferers are also advised they should try and learn to live with the condition.
The methods I will tell you about are different because theyre based on actively confronting
the illness. They are simple and logical and because of this they take a lot of determination and
commitment to put into practice. The more you use them however, the easier they get.
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Chapter 3

Medical Research and Treatments

Whilst ill I looked into current medical treatments for M.E. such as magnesium injections
and vitamin supplements and I read a lot about scientific research into M.E. The research was all
very good but it seemed that most of it examined the symptoms of M.E. and not the root cause.
What baffled me was that as medical science has such a strong repertoire for conquering
some very powerful diseases such as Cancer, Leprosy and Polio, why could it not put a finger on
M.E.? If M.E. were a neurological illness or some kind of prolonged virus, you wouldve expected
medical science to have come up with a solution by now given its past achievements, but it hasnt.
Of course it can tell us about what the symptoms are and it can provide treatments to help
with some of those symptoms, but its when we question what the root of M.E. actually is and how
that can be dealt with, that medical science fails.
This suggests that perhaps M.E. originates from problems that cant and shouldnt be treated
with drug-based regimes. Just as counselling would be no good to mend a broken leg, medical
science and drug-based regimes may not be a good option for attempting to resolve M.E.

Your Misunderstood Condition

Until recently M.E. has been very misunderstood. Research into curing M.E. has become so
complex that sufferers are often led to believe it is a very impossible condition to treat. M.E. is a
very serious condition but that doesnt mean the cure has to be complicated.

Take the name M.E, which stands for Myalgic Encephalomyelitis.
This also adds to the misunderstanding of what M.E. actually is.
Myalgic means muscular pain or tenderness, which can be a symptom.
Encephalomyelitis means inflammation of the brain and spinal cord, which is not a symptom. So
this name does not properly represent the condition and it basically makes M.E. seem more
mysterious and misunderstood.

Unfortunately when we cannot understand an illness or problem properly, we often imagine
the worst. That is human nature. So you have perhaps thought that you have a severe medical
condition likened to Multiple Sclerosis or Lyme disease, but I dont think you have such a
condition.
M.E. isnt a persistent virus and it isnt a disease. M.E. is a physical condition that can be
cured using mental processes, relaxation and body and mind techniques. It can be corrected without
drugs and medical treatment.

Please do not read my book and also read M.E. forums that discuss the barriers with M.E.
recovery because theres no scientific cure. The cure is not scientific, its personal, straightforward
and down to you. Dont let others bring you down and get in your way of your recovery. As the
following nicely puts:

People who say it cannot be done should not interrupt those who are doing it.
- George Bernard Shaw


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Chapter 4

An Overview of What Causes M.E.

We usually have emotional energy of one form or another travelling through our bodies.
Because of this energy we know when we dont like something, we know when we are happy and
we know when we love somebody. Humans understand emotional energy and know how it feels in
the body. For example a butterflies in the stomach feeling tells us were nervous. Our emotional
energy helps us to make decisions in life that will be beneficial for us.
We can refer to the healthiness of emotional energy as our well-being. M.E. occurs when a
persons emotional well-being becomes so low that they are physically affected by it.

It is healthy to act on emotional energy. For example someone is angry, they shout and then
they feel better. The emotional energy served its purpose and the anger is gone. A persons
emotional well-being can become low when they dont act on emotional sensations or feelings. This
often happens because we feel its not appropriate or we are not comfortable with expressing an
emotion.
If we ignore emotional energy, the brain can turn up its communication of the neglected
emotion and make the sensation of it feel even stronger in the body. So if you are working on a
project because you feel you must, even though you dont want to finish it, headaches, stiffness or
feelings of being a little rundown may occur because you are neglecting the feeling that youve had
enough of that project. If after such warnings a person continues to neglect an important emotional
sensation, the brain can again step up the communication of that emotion until the emotional energy
becomes so intense that the reason behind it is lost. It then becomes unrecognisable as an emotional
sensation and instead is understood to be a symptom of something.
If prolonged a persons survival instinct will pick up on these symptoms or physical effects
and because a person may have no explanation for those effects, their survival instinct will label
them as a threat and put the body into a heightened state of alert. People then often come to the
conclusion that they have some incurable illness because the symptoms have no apparent reason for
existing. There is no infection and no disease.

As an M.E. sufferer there are three things you can do that will work together for your
recovery:

1. Resolve the factors in your life that are causing your emotional well-being to be low
2. Ensure you maintain a healthy emotional well-being.
3. Bring your body out of the heightened state of alert that its in.

To do these you must rebuild your confidence and trust in yourself, physically and mentally.

Im not going to talk about CBT or Psychotherapy. The methods I will explain are different
because they are precisely aimed at the root cause of M.E.

The root cause of M.E. lies in a part of the brain called the Amygdala. Recovery lies in re-
educating this part of the brain and weakening the neural pathways that it has been using to generate
your symptoms.
So far these neural pathways have been constantly strengthened. This is because its natural
to evaluate symptoms to establish whats wrong with us. Its also natural to take great care not to
12
irritate symptoms. These natural responses mean we pay attention to the symptoms constantly and
we are always aware of them. And paying attention to the symptoms in such ways means that the
neural pathways the amygdala uses to generate them are constantly being exercised, so they become
strong.
In other words, a sufferer can empower their symptoms and make them worse just through
having thoughts and an awareness of them. Of course the catch is that when you have M.E. it is
very hard to ignore the symptoms. Your attention subconsciously or consciously is generally on
them and you therefore will be exercising the brains ability to produce them. This is why people get
stuck with M.E. for so long, its a catch twenty-two situation.

For now please put aside theories of what M.E. is or how it should be treated. Forget about
all the M.E. medical articles youve read. There are a few treatments I will mention in this book that
are good for helping with M.E. Aside from those, please discard old ideas and start with a clean
slate.
I hope the following story will help you understand what I mean.

Two Buddhist monks were on a long journey when they came to a river.
On the bank sat a young woman.
I beg you, she asked, Could you carry me across?
The current is strong and Im afraid I might be swept away.
The first monk remembered his vows never to look at or touch a woman,
so he ignored her and crossed the heavily flowing river. The other monk bent down so that the
woman could climb upon his back. When they reached the other side, he let her down and went on
his way. After some hours the first monk could no longer contain his anger at the second for
breaking their vows.
How could you even look at that woman, let alone carry her across the river?
The first monk looked at his companion and smiled,
I put the woman down way back there on the riverbank. Youre still carrying her.
Youre Still Carrying Her - A Zen Buddhist story



















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Chapter 5

The Development of My Methods

There are two main methods that I developed to overcome M.E. These methods partly
originate from a mixture of treatments that Ive either read about or experienced.
They are: Reverse Therapy, Mickel Therapy, The Lightning Process, Meditation,
Relaxation, Neuro-Linguistic Programming and The Linden Method.

The Linden Method is a cure for anxiety.

The Lighting Process is a cure for M.E., anxiety and other conditions.

Judging by their websites and recovery stories, The Linden Method and The Lighting
Process are very successful. They are also aimed at re-educating the amygdala. You only have to
look at websites, forums and articles about M.E. or anxiety to soon come across a mention of them
and how they have worked. On the M.E. forums that I used, there were many people who had
recovered through taking Lightning Process training. The only thing was that they often didnt
come back to the forums to talk about their recovery and that confused continuing sufferers. But
what I didnt realise then when I used to question why all these people didnt come back to the
forum and tell us about how theyd recovered in order to give us hope, is that part of their recovery
process would probably involve completely putting M.E. behind them, which means staying away
from the M.E. forums and groups. I know this because once you understand the nature of M.E, it
becomes obvious that you need to stay away from reminders of it. Youll understand the point of
this once youve read this book.

How Hearing About The Lightning Process Encouraged Me

Over the last few years you may have heard of The Lightning Process. It was developed by
Phil Parker in 2000 and is a training course that teaches people how to cure their M.E.
I never took The Lightning Process (LP), and I dont know much about it as you cant really
know much until you pay for it. But I have been told by a sufferer who did take LP and who also
read my book that one of my methods is very similar to LP, practically the same in fact. So this is
good for us to know as LP has become very well known in M.E. circles, because it works.

Anyway, on The Lightning Process website I noticed that Phil Parker had said that he found
there was a pattern in the way people with M.E. think. This interested me and I paid more attention
to my thoughts from then on.
Basically I noticed that whenever I decided Id need LP to get better or any other treatment;
my symptoms worsened. Also when I was at the doctors my symptoms worsened. Whenever I
wasnt thinking about needing treatments and when I thought to myself, Im going to be better by
the end of the year, I can sort this out myself, my symptoms died down, just a little.
This small realisation was a breakthrough in understanding M.E. I knew then that my
thinking was going to play a part in my recovery. So I experimented.



14
Experimenting

I first experimented with my thoughts by literally trying to see how long I could go without
thinking from the moment I woke up. I would keep a song in my head, anything to stop my regular
thoughts rolling in. I managed to keep this up through breakfast and then Id revert back to my
usual state of mind.
I noticed that thought blocking did make me feel marginally better, but of course its not
possible to go round without thinking all day. So I decided to try something a little more unusual.
I liked the theory behind the treatment called Reverse Therapy and as this is based on
resolving inflammation of the hypothalamus, a small part in the brain related to adrenalin release, I
based my initial experiments on resolving this. Although my health improved a surprising amount
over two days, I lacked confidence in my method. With no professional body to reassure me, I
worried that my M.E. would catch up with me in the form of a big relapse. So for a while I stopped
working on my thoughts. That was until I read about the work of a neuroscientist called Joseph
LeDoux.
His work suggested to me that the part of the brain responsible for M.E. is the amygdala, not
the hypothalamus. The amygdala produces the symptoms of M.E. through unconsciously stored
negative emotions. I will describe the role of the amygdala in a moment.
Encouraged by these findings I started using my methods again whilst focusing on the
amygdala instead of the hypothalamus. My M.E. symptoms again decreased quickly and I soon felt
completely free of M.E., which was quite an amazing feeling.
So now I aim to present the methods I used in simple detail so that you can try them out and
hopefully find them as useful as I did.























15
Part Two

Getting to The Root
of the Problem

The Emotional Brain and The Thinking Brain
- Sensory Messages
- The Brain Stem (The Reptilian Brain)
- The Limbic System (The Emotional Brain)
- Core Emotions
- The Amygdala (Emergency Fight or Flight Response Unit)
- Flight or Fight
- The Neocortex (The Thinking Brain)
- Sensory Message Pathways and The Thalamus (Air Traffic Controller)
- More on The Amygdala
- Hijacking of The Amygdala

The Start of M.E.
- The Continuation of M.E.
- Whats in a Name

The Hippocampus and Memory

Emotional Memories
- Creating New Emotional Memories
- Fun The Important Ingredient
- The Selfish Inner Child
- How Emotional Memories Work

What the Amygdala Will Respond to
- Real or ImaginedIts All the Same to Your Emotional Brain


16
Chapter 6

The Emotional Brain and
The Thinking Brain

Although there is a lot of technical information now on the amygdala and brain, I have
included it so that you can understand in detail the parts of the brain that are involved in M.E. and
the processes that they use.
Having an understanding of this empowers us to think that what is going on is not some
great mystery beyond our control, but boils down to simple processes that we can alter ourselves to
help get better.

Sensory Messages

Every moment your five senses: sight, sound, taste, smell
and touch, are sending messages to your brain about your
environment. Your brain decides how you should react to them
and instructs your body to carry out that reaction.

When you smell lovely food your brain processes that
smell and decides how you should react. Reaction commands are
sent to the relevant parts of your body:
Your mouth waters, you lick your lips and say,
That smells good!

When you touch a hot plate your brain processes the
danger of burning your finger and instructs your hand to immediately stop touching the plate.

In order to understand how to stop M.E, you will need to know a little about how your brain
receives and processes these sensory messages.

The parts of the brain you need to know about are explained next

The Brain Stem (The Reptilian Brain)

Just above the back of the neck is the brain stem.
It is responsible for controlling many life support
mechanisms such as heart rate, breathing, digestion and
circulation.
It is the least evolved part of the brain and is no
more advanced than a reptile brain.
With only the brain stem responses to sensory
messages would be very primitive like the reactions of a
snake. Reactions would be based only on survival.
The brain stem cannot learn what reaction is best
in what situation because it has no capacity to memorise.
17

For your recovery its not essential that you remember this information about the brain stem.

The Limbic System (The Emotional Brain)

We refer to the limbic system as the Emotional
Brain. It uses the word limbic which is Latin for ring,
because it sits like a ring on top of the brain stem.

Unlike the primitive brain stem, the emotional brain
can learn, because it is able to store core emotions youve
experienced as memories. The emotional brain stores core
emotional memories as stagnant energy in the amygdala.
So the amygdala will store an instinctual emotional
memory that touching a hot plate is painful. Then unlike a
snake youll know not to touch a hot plate again.

The emotional brain is not capable of thought or
rationalising. We feel core emotions like fear without the
need to think about them, they are instinctual.

For your recovery its good to understand more about the core emotions that occur instinctually,
before we have chance to think about them.

Core Emotions

Many experts say that our core emotions are joy, anger, disgust, fear and sadness.
The amygdala is responsible for triggering the negative of these emotions, so not joy.
(Joy or happiness occurs when theres an absence of negative emotion along with activity in
the brains ventromedial cortex. The ventromedial cortex is where meaning is given to our
perceptions giving a feeling of cohesiveness. Things can seem pointless and fragmented without it.)

For your recovery you dont need to remember anything about the ventromedial cortex, I just found
it interesting.

Core emotions triggered by the amygdala are negative fear, disgust, anger, and sadness -
because for our survival it is compulsory that we recognise possible negative threats quickly as
there is not always time to think.
If a sensory message (something you hear or see for example) triggers a core negative
emotion, the amygdala in the emotional brain will cause you to give an instinctual response. So if
an emotional memory of fear is triggered, the amygdala will tell the hairs on the back of your neck
to stand up, your palms to sweat, your heart to pump faster and your pupils to dilate. That
instinctual response would make you more alert to any danger.

The amygdala is responsible for generating negative emotions, so to prevent them (negative
emotions) from flooding the brain this part of the limbic system must be quiet. Working hard on
non-emotional mental tasks inhibits the amygdala, which is why keeping busy is often said to be the
source of happiness. - Mapping the Mind by Rita Carter
(1)



18
The previous extract from Mapping the Mind is very relevant when it comes to M.E.
recovery as it basically explains part of the recovery process in a nutshell! Your symptoms are
emotional responses that have gone out of control, responses such as when blood is sent to the
muscles or the pupils dilate when the amygdala senses a threat. By not allowing activity in the
amygdala to occur (which you can do by using other parts of the brain that arent related to
emotions, so by doing non-emotional distractions or tasks such as maths) you can stop the
amygdala from being able to trigger symptoms and you can give it much needed resting time so that
it can recover.

The Amygdala (Emergency Fight or Flight Response Unit)

The amygdala, is an almond-shaped cluster
located in the emotional brain. Amygdala comes from the
Greek for almond. Amygdale, is the plural version as
in the limbic system, you have one on the left and one on
the right.

The amygdala acts as the central control station
for your core emotional circuitry. When the amygdala
senses fear or danger, it sends out alarm calls via neural
pathways to every major part of the brain. (In the case of
M.E., its constantly sending out alarm calls and causing
the sufferer to be on permanent red alert).
The amygdala can quickly activate reflexes, facial
expressions of fear and the release of hormones used in
fight or flight activity. This can affect the body in many ways including changes in temperature,
blood pressure, heart rate and even hearing.

The amygdala is responsible for what is called the fight or flight response. It links a
learned sensory message (man with knife) to an adaptive response (run/fight or flight). It can make
split second decisions that can save your life.
If you remember only one word about the amygdala, that word is FEAR. The amygdala is
responsible for the lurch you feel in your stomach when you turn around in a dark alley and notice
someone is following you.

Flight or Fight

When we are faced with a threat, the body produces substances in order to raise our levels of
anxiety. This helps us become better equipped to deal with the threat. This reaction is what we
know as the flight or fight response.
You sense danger and the brain orders the adrenal glands (at the top of your kidneys) to
release adrenalin into your blood stream. It travels round you body to the heart, lungs and muscles
and causes your body to make changes so that it can deal with the danger and be ready to run or
fight.
So your muscles might need more oxygen in order to run or fight, therefore your breathing
becomes faster and deeper. Your heart may beat faster so that this extra oxygen can get where it
needs to go quickly. Then in the digestive system, which isnt important for running or fighting,
you may get butterflies due to blood vessels contracting as they stop oxygen entering.

19
So at the sign of danger you experience specific bodily changes. These changes are all very
positive if you do have to face danger. So if a wild dog is about to attack you, these changes will
assist you in running to safety or fighting the dog off. The changes made by the fight or flight
responses are then used up and the body returns to normal. If however, there was no real threat and
your fight or flight response had been triggered, perhaps because you had got all worked up about
having to have an injection at the doctors, then the body would take longer to return to normal. This
is because the chemical changes wouldnt have been used up, for example by running or fighting.
So your body would remain aroused and anxious for longer needing more time to normalise.
The longer you spend in this aroused fight or flight state, perhaps because you have a stressful
situation in your life, the more you will effectively be running on full throttle. This is when you
can get symptoms caused by the ongoing fight or flight response state.
These symptoms may be headaches, dizziness, blurred vision, dry mouth, difficulty, neck-
ache, backache, breathing problems, palpitations, tightness in the chest, nausea, indigestion,
sweating too much and needing to urinate more often.

Signals exiting the amygdala have been precisely identified as those that control the bodily
reactions associated with fear. When heightened and prolonged, the bodily reactions associated with
fear can cause some of the symptoms felt in M.E. Looking at the list of fight or flight response
symptoms, you can see how they are a milder form of symptoms that can develop into more severe
M.E. symptoms.

The Neocortex (The Thinking Brain)

In contrast to the emotional brain is the thinking
brain, which is called the neocortex. Its located
above the limbic system. The thinking brain took
millions of years to evolve into what it is today.

The thinking brain is responsible for language,
conscious thought, ideas and creativity. It is because of
this part of the brain that we have art, culture and
intellectual evolution. The thinking brain is also
responsible for the formation of complex non-
instinctual emotions. For example, if you have the
thoughts that youve done something wrong, you will
feel guilty.

In stark contrast to the fast acting amygdala in the emotional brain, the thinking brain
processes so much more information based on previous life experience and knowledge, that it needs
much more time to recall and decide on a response to a sensory message.
A decision to react is made by your amygdala in the emotional brain, whilst the thinking
brain (or neocortex), is still deciding what to do.

It is as though you have a wise old man and a child working together to make decisions
about how you react in life.
Like a child, the amygdala decides quick responses using core emotions; whilst like an old
man, the neocortex takes some time in carefully deciding whats best through drawing on
knowledge, experience and wisdom.


20














Quick, I want to do this! HmmmI dont know about that, let me
consider the consequences

Sensory Message Pathways and The Thalamus (Air Traffic Controller)

In this diagram, you can see that there are
two routes that a sensory message will take: The
long pathway and the short pathway.

In the brain the first port of call for sensory
input is the thalamus. The thalamus translates
sensory messages into the language of the brain and
then acts like an air traffic controller, distributing it
to the correct parts for processing. The longer route
goes to the thinking brain where the message is
thought about. The shorter route goes directly to the
amygdala in the emotional brain where it can trigger
an instant instinctual response.
For example; a man is in a safe, busy shop
and hears a nearby gunshot sound, his amygdala
quickly respond with fear and cause him to duck
down to avoid being shot. This happens whilst his
thinking brain is still analysing what the sound could
have been; hmma car misfire, a fireworkmaybe
a gunshot? By the time it decides, he could have
already been shot because he didnt duck.

So, the upside to the shorter thalamus-
amygdala pathway is that it can trigger instant
emotion based reactions that can save your life. The
downside is that you can feel emotional energy
about things you see or hear without thinking about
it, so your emotions can seem irrational.

Previously, neurologists thought that the
whole message went only to the neocortex. The
21
neocortex would then decide how to respond; if emotions were necessary in that response, it would
send some of the message on to the amygdala, to activate that emotional response. This out of date
idea would mean that we would not be capable of acting on our instinctual core emotions without
first thinking about them, thus they would not be instinctual and our emergency fight or flight
response system would be non-existent.
But, at the Centre for Neural Science at New York University, Joseph LeDoux, a
neuroscientist working with new methods and technologies discovered that there is a shorter neural
pathway directly from the thalamus to the amygdala. This shorter thalamus-amygdala pathway
means that the amygdala can receive and indeed act on a sensory message whilst the neocortex is
still carefully thinking about what to do.

For your recovery, its not essential to remember that sensory messages go to the thalamus first,
its just important to remember that sensory messages that pose a threat will trigger physical
responses through the amygdala before you even have time to think about how you should respond.

More on The Amygdala

If you were to surgically remove the amygdala from a persons brain, they would no longer
be capable of having feelings. Not only that, it would also not be possible to understand emotions
and emotional expressions. Growling, screams, anger, joy, fear, sorrow and every other emotional
method of communication would be redundant, it just wouldnt be understood. Tears are triggered
by the amygdala. Without the amygdala the personality would be dry and systematic, social
awareness would disappear, as would the ability to remember and learn from things that have an
emotional attachment. There would therefore be no survival instinct or fight or flight mechanism.
Protecting yourself from danger would be difficult because you would not experience any fear in
order to warn you that there is any danger.

I read a story about a young man who had his amygdala removed to control seizures.
Without his amygdala, he seemed to have lost all recognition of feelings and the ability to have any
feelings, but he could still converse. To the despair of his friends and relatives, he was void of
emotion when faced with their anguished expressions. He was unable to recognise any close friends
or relatives like the face of his aunt or mother, and he preferred to be alone in isolation.

Its interesting that Autism - a condition whereby sufferers show very little emotion - has
been linked to low neural activity in the amygdala. At the opposite end of the spectrum people with
M.E. have a very high level of neural activity in the amygdala. Their instinctual emotional
responses are being pushed to the limits as theyre being bombarded with fear warnings.

Hijacking of The Amygdala

The amygdala can react so quickly it cannot only save your life, it can also cause problems
because we can end up doing things without thinking.
Dan Goleman, author of Emotional Intelligence uses the term, Hijacking of the
amygdala to describe when very strong emotional memories are triggered and cause us to do
things we might regret.

When a message from the senses triggers a strong emotional memory in the amygdala,
electro-chemicals flood the brain and this is when you do things without thinking about them.
Things like lashing out in violence, losing your temper, saying things you dont mean or simply
22
shrieking at the sight of a spider in a quiet library. It takes three to six seconds for these electro-
chemicals to clear.
In order to not over react in a hijacked manner by losing your temper or getting overly
scared, it is necessary to use another part of the brain, the thinking brain or neocortex, during those
three to six seconds. You can do this by simply occupying your thinking brain with non-emotional
thought, a puzzle or mathematical problem for example.
This takes neural activity away from the amygdala in the emotional brain and places it in the
thinking brain. If the emotional brain is starved of neural activity and input, emotional reactions
triggered by the amygdala cannot happen.

Have you ever been told to count to ten when youre angry? This is because maths, analytical
thought, learning languages and doing puzzles are all good distractions that require no emotion and
so can fully immerse all neural activity in the thinking brain.
In much the same way, distraction is going to play a major role in your recovery and its
going to be important that you find ways of distracting your amygdala from causing irrational
emotional responses.

When you have M.E., you must be constantly on the ball and alert in order to direct neural
activity away from the amygdala. If you allow the electro-chemicals to continue flooding the brain,
the amygdala will continue triggering the emotional responses in your body and you will continue
feeling ill. You must interrupt the hijacked state and keep the distraction going until your amygdala
can become re-educated and realise that such irrational emotional responses arent required. This is
hard work, but it doesnt have to take that long. The brain is an amazing organ and its very good at
learning new behaviours quickly.

Of course you may be asking how your amygdala got into a hijacked state in the first
place




















23
Chapter 7

The Start of M.E.

Most M.E. sufferers will say that they suddenly crashed. This could be from a common
cold, Glandular fever or an infection. The coincidence of crashing that most sufferers experience
with another illness, often leads them to believe that their M.E. could be an ongoing re-occurrence
of that illness, whereby their body has run out of energy and is simply unable to recover as usual.
But didnt you notice feelings of unusual tiredness before your big crash? Did your skin
become paler? Did you get more spots? Find it harder to concentrate? Feel like you were rushing
around and never had enough time? Did your hearing become sensitive or did you get Tinitus long
before you got M.E.? Were there any other strange sensitivities creeping into your life unnoticed at
the time? Perhaps you experienced some of these symptoms?
They were clues to a gradual decline in your emotional well-being. And it is when we begin
to have an unhealthy emotional well-being that the amygdala (which represents our survival
instincts) can begin to pick up on things and cause more problems.
Maybe you were working too hard and needed a break, were putting up with something you
didnt like, had too much responsibility or were being manipulated or pressured. Perhaps youd
suffered a serious accident or illness and never felt completely reassured that youre safe again. Not
giving yourself space to relax, let go and enjoy yourself can also chip away at your well-being.

It has become so normal to suppress emotions in our society that we do not expect to
become ill by doing so. So, we just push on regardless of feeling rundown or unhappy. At this stage
we find ourselves not only in emotional turmoil, but also suffering unusual physical symptoms
because of it. In our weak emotional state we notice the activities, which make us feel unusually
tired and give us little odd sensations related to M.E. Though at the time, we do not understand
these odd little sensations to be M.E. related.
Our thinking brain, (neocortex based) then starts to relate a wide range of activities, which
would normally be no problem to us, as harmful. Our amygdala then starts to form an emotional
memory related to all these activities, which leads us to subconsciously believe that they will all
make us ill.
This overwhelming state in itself starts to generate its own emotional memory. We then may
feel we are able to cope with very little, most things in fact, and soon this feeling becomes
permanent. We begin continually feeling the symptoms of M.E. as the emotional memories
associated with those symptoms are continually triggered in the amygdala.

The Continuation of M.E.

All of the concerns and everyday reminders about M.E. cause the amygdala to trigger your
symptoms. The amygdala places you in high alert to ensure your survival through the ordeal. M.E.
works the sufferers survival instincts so hard in fact, that sometimes having M.E. can make you
feel as though every day actually is a fight for survival.
M.E. based emotional memories generated by the amygdala therefore create a catch twenty-
two situation whereby the amygdala is responding to the symptoms its creating. As a result, the
M.E. once established can go on for a long time.



24
Take a look at the following example:

A man is at home in his living room. There is a loud crash sound from the kitchen next
door. The crash sound travels through the air to the mans ear, where it enters into his brain as an
auditory sensory message.
The thalamus translates the sensory message into the language of the brain. It then
dispatches the message via two separate pathways to the relevant parts of the brain for processing.
The short pathway goes directly to the amygdala in the limbic system or emotional brain, the
other longer pathway goes to the neocortex or thinking brain. The amygdala receive the message
in half the time it takes the neocortex to receive it.
The crash sound message triggers an emotional response in the amygdala based on other
crash sounds the amygdala has memories of. The man instantly feels this emotion and his body
goes into a mild state of alert.
Just moments later the neocortex is ready to step in with an opinion of what the crash sound
was and how the man should react. But, the thinking brain is unsure of what the crash sound was. It
could have been something falling off the draining board, but it could also have been a burglar
breaking and entering.
As the neocortex has not been able to satisfy the amygdala with a calming answer as to what
the crash sound was, the amygdala moves the body onto the next stage of alert. The mans hearing
becomes sharper as his attention focuses on identifying the sound. His heart rate increases and
blood travels to his muscles in case he must fight.
The sound happens again. He considers going to have a look, but feels unsurewhat if the
burglars armed? thinks his neocortex.
With that thought, his amygdala step him up to the next level of alert. A surge of anxiety
races through him and he feels goose pimples all over.
The mans neocortex butts in and overrides the feelings caused by the amygdala, as he
remembers he had left two wine glasses precariously poised on the draining board. His amygdala
respond to this thought and let him relax a bit. His heart slows a little, but he still feels nervous as
he goes to take a look in the kitchen.
In the kitchen, he sees that there are indeed two smashed wine glasses on the floor. The man
immediately calms down and feels relaxed as his neocortex and amygdala both agree on the source
of the sound; and that there is no danger.

Now, lets replace the crash sound with a strange sensation associated with M.E. and lets
say the man, called Joe, is a person who is about to get full blown M.E.

Joe is generally a helpful man who would do anything for anybody. He has led the same
kind of life as anyone else, had his fair share of problems and difficulties, which he generally
doesnt like to off load onto others, because he doesnt like to burden other people. He has had a lot
on his mind lately, to do with family and work responsibilities and has been finding life
increasingly difficult. Joe looks tired and often gets little headaches, lately he has developed
Tinitus, but he doesnt notice these small changes in health creeping in on him, as he has much
more important things to worry about.
Joe is walking home after a long hard day at work. He feels a little odd, as if hes walking
on rubber, and his legs are little numb. He also feels unusually tired. He thinks that there is perhaps
something wrong with him and starts to feel that his everyday activities are now becoming too
much.
He gets home and the odd sensations subside a little. He goes to bed early so that he can get
a good rest for work the next day.
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Joe wakes up the next day and goes to work. He struggles to manage at work because he
feels so tired. But, he does manage and walks home at 6pm. Again he gets the odd sensations of
walking on rubber and a lack of feeling in his legs. This is a bit worrying for Joe. As he walks
home, he thinks, What on earth is wrong with me? Why do I have numb legs?
Joes amygdala picks up on his worry and triggers emotional responses associated with fear
and anxiety. In Joes weak state, these emotional responses physically feel quite powerful and cause
Joes legs to go even number, so numb that he must sit down on the curb because he just cant walk
anymore.
This makes Joe feel scared that there really is something terribly wrong with him. Again his
amygdala triggers the emotional response for fear and his legs carry on being numb. As the ground
beneath him seems to sway, he feels like he is on a boat too.
Joes strange sensations continue as he carries on thinking about what on earth could be
causing them. His amygdala responds to his thoughts and fear, and so the cycle continues.
He considers going to hospital, but then calls his wife to pick him up.
The next day Joe goes to the doctor. The doctor tells him that there is nothing obviously
wrong with him, but hell put him in for some tests.
Joe goes back to work and struggles on for a day or so, but soon finds he is simply unable to
stand up anymore. He goes to see the doctor again, who says he is still unsure, but suggests
Chronic Fatigue Syndrome. On hearing Chronic Fatigue Syndrome, Joe worries as he once had
a friend with that condition. He suddenly feels very alone, as he knows CFS is a bad condition to
have.
His neocortex cannot come up with an answer to calm his amygdala, the doctor has no
answer and all Joe knows is that CFS is a terrible condition to have. Joes worrying thoughts
persistently trigger fear and anxiety in him, and he has to adjust his life because of his symptoms.
Thus, Joes cycle of M.E. thinking and negative triggered emotions establishes its-self, and he
becomes stuck in a loop.

If it had been caught in time, Joe would have realised that he must take a holiday or resolve
whatever the problem was that was causing him to feel tired and unwell. But, he stuck with the
situation that was making him feel unwell, and with the growing subconscious awareness and
conscious worries of tiredness and strange sensations, he developed M.E.

People find horror films enjoyable because they can escalate the watcher into a mild state of
alert. Its just enough to get the adrenalin pumping and set the heart beating a little faster; a state
similar to how the man would have felt on hearing that initial crash sound in the kitchen. A film
can take us to the edge of fear without causing us any major distress, and thats exciting. It can do
this because a voice in the back of our mind tells us the things in the film arent real. With M.E., the
voice in the back of your mind plays an opposite role by saying, I dont understand this, so yes, be
scared and worry about it. So there is nothing to stop you escalating into a greater state of alert.

Whats in a Name

A major problem with M.E. is that it has such a bad press. Its viewed as a very severe
illness with no proper cure that can go on for years and re-occur. This of course, makes people
scared of it and so if you are unlucky enough to get it, that fear created by the bad image actually
contributes to the illness by panicking the amygdala. It becomes as another thought to mull over in
your mind and worry about, it gets blown out of proportion because the term M.E. can sound so
daunting. Just keep in mind that the general populations opinion about M.E. is not correct.
There is so much mystery surrounding it for a reason, because many doctors (through no
fault of their own) do not know what causes it. Now that you do know however, you can disregard
26
all those other ideas about M.E., forget worrying about whether or not you have high or low blood
pressure, muscle wastage and who knows what else, because you dont have those problems. All
those problems have come from the amygdala overreacting. That is the only problem you have and
all those other problems will vanish once you correct the amygdala.

Some people worry that M.E. is just an umbrella term used for many things that the
doctors cannot fathom out. I would tend to agree with this suggestion and personally I see it as a
reassurance that there is no need to worry about M.E. symptoms. If the doctors cant fathom them
out with all the amazing tests that can be done these days, then it helps demonstrate that there is no
physical need for the symptoms to exist, just an emotional one due to an overworked amygdala and
an overwhelming amount of unreleased emotional energy.
When you get M.E., in order to be diagnosed it seems you have to be tested for everything,
you get a real good going over! I feel safe that in this day and age we can generally rely on what the
doctors tell us when they say they can find nothing wrongso why carry on looking for something
wrong?
The thing to remember with M.E. is that strange things do happen in the body and this is
because the body isnt working properly because it is stressed, its in a state of dis-ease, thats the
only reason. So theres no need to get wrapped up in one of the pains or sensations you may be
experiencing. You may feel as though your chest is very painful or you may feel something that
feels very threatening to your health, but dont focus on it, dont let it capture your fear and panic
you further. Take a step back from your symptom, remain calm and do as I describe in chapter
three, The Stop Method.

























27
Chapter 8

The Hippocampus and Memory

As well as the amygdala, the limbic system or emotional brain also includes the
hippocampus. The hippocampus lays down memories related to emotion. We can all see how
emotion and memory are very closely related. When you go to a party and meet new people, who
do you remember most the next day? It will be the people that had an emotional impact on you, that
man who made you angry, that man who made you laugh or that woman who made you smile and
feel embarrassed. It is therefore not surprising that a part of the emotional brain is responsible for
memory.

There are three types of memory:

1. Working memory which enables you to remember the last sentence of a
conversation or perform mathematics in your head. This memory is like the RAM of a computer
and does not link to emotion, so is not related to the Hippocampus.
2. Procedural memory which enables you to remember how to play an instrument,
solve a puzzle, play badminton and perform other skills and habits that are learned through
repetition. The hippocampus is not involved with this either.
3. And finally theres declarative memory which is involved with the hippocampus.
Declarative memory is our capacity to recall everyday facts, names, figures and events. Although it
is not known where all the declarative memories are stored, the hippocampus is where the amygdala
pulls them from.

The amygdala can learn because it has access to these memories. This means we can learn
and remember that fire is dangerous, that our mother is a sweet lady or that jumping off the edge of
a cliff is fatal.
The amygdala associates each memory with an emotion. So when we look down off a cliff
edge and sense fear or a lurch in our stomach, this is the amygdala telling us that to jump off it
would be fatal. When we see the face of our sweet mother, the amygdala accesses the hippocampus
to get the memory of who she is and then triggers a feeling of love. This feeling tells us our mother
is a sweet lady and that shes important to us.

Emotional memories also create more general bodily responses that we do subconsciously.
So we smile at our sweet mother and we blush when we see that person we have a crush on. The
hippocampus holds a memory of those two people and the amygdala holds the memory of the
emotion that goes with them and so we get the physical response of smiling and blushing.
This is how the relationship of emotion and memory works and its how we learn to protect
ourselves. When a boy curiously puts his finger in his pet mouses mouth, the hippocampus helps
record the image of the mouse and the amygdala stores the memory of how much it hurt when the
boys finger got bitten. Then the next time he goes to put his finger in the mouses mouth, his
amygdala recall the mouses image from the hippocampus, makes the emotional association and
triggers fear so that the boy does not make the same mistake again.

If the amygdala is FEAR, then the hippocampus is MEMORY.

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In the case of someone who has M.E., their amygdala has learned to trigger some very over
the top emotional responses when recalling a memory through the hippocampus.
Lets call our M.E. sufferer Joe again. So for example, Joe steps out of his front door and
looks down to the end of his street. His amygdala recall the image of the street from his
hippocampus and link that image with the last emotion Joe felt on that street. It was fear because
Joe has M.E. and he could hardly manage to walk home the last time he went out. So his amygdala
trigger fear again as this is the emotional response theyve linked with the street. This not only stops
Joe from walking down the street because he feels scared by it, it also stops him walking down the
street because he is physically incapable due to the strong sensations of fear that literally render him
too weak.
Joes amygdala is only doing its job of course, its protecting him from walking down the
street. The only problem is that Joe doesnt need to be protected from walking down the street
because the only thing that hurts him when he does so is the fear triggered by his amygdala. So in
order to get out of this tricky situation, Joe must make a new emotional memory for his amygdala to
associate with the street. It is such new emotional memories that you need to create in order to re-
educate the amygdala.






























29
Chapter 9

Emotional Memories

Creating New Emotional Memories

The best way to make a new emotional memory is to use emotion because you remember
things most because of how they made you feel. So youre not likely to remember meeting an
emotionless bus driver, but you are likely to remember a bus driver that smiled at you and was very
jolly. This is why Ive emphasised so frequently the importance of generating positive emotional
energy in order to dissolve the M.E. memories.

So to go back to our example with Joe, in order for him to strengthen the making of his new
emotional memory, he could quietly sing to himself as he walks down the street or listen to a song
he likes on his walk-man. Doing this will also help Joe generate good feelings and raise his
confidence that hes able to walk because music can be very uplifting and encouraging. This will
also make the walk more memorable and his amygdala will be more likely to refer to this happy
memory the next time Joe goes for a walk. I used to listen to my favourite album when I was
building up my walking distance, it was a very positive album with positive lyrics and it helped me
to gear my mind away from M.E. and remain focused on enjoying the walk. Incidentally, it was a
Badly Drawn Boy album.

Fun The Important Ingredient

In order to bring your confidence and emotional well-being back up to a healthy level you
need to do distracting activities that you enjoy doing and that will give you confidence. The more
fun you have, the stronger the memories will be and the easier it will be to ignore and override M.E.
This is very important - think about it. Your body is at the end of its tether because it has been
bogged down with negative emotional energy created by M.E. and negative thought patterns. Your
body needs to feel alive again and cared for. It needs to know that you are going to start listening to
and acting on your emotional sensations. Your body needs to stop feeling pushed into doing things
it doesnt emotionally feel like doing. It is like a spoilt child that cant take any more pushing and
wants to have things their way now, they dont want to listen to You should do this or that, it just
wants to be happy and put its feelings first from now on.

The thing about emotions is that they can be very subtle or very obvious. You know when
youre in a stinking mood for example, but you dont always notice when you feel a little
stressedor a little relaxed and happy. Now though, you should try tuning into your emotions more
and notice the little things in life that do make you feel good. Stop looking for big answers to your
M.E. and start listening to and acting on your emotions. You can take a drug for a problem and you
know youve taken it, the effects can be quite obviousand the side effects sometime! But when
you re acting to resolve an issue like M.E. yourself, you should allow yourself to become more
sensitive to the changes in your body. If something makes you feel good, dont ignore it, allow
yourself to explore that thing. Dont think to yourself oh thats a waste of time, how can doing an
hour or two of this activity that I really enjoy help me? Well, of course it can help you, it will make
you feel better and as M.E. is stemming from an unhealthy emotional well-being, anything relaxing
or enjoyable is going to help and it will help permanently the more you do enjoy yourself, because
30
each time your body will learn that you care about your emotions and are no longer going to
override them with your thinking brain.

So, going back to fun and making sure you listen to your emotions, here is a relevant story
about when I started to listen to my emotional energy when riding my bike

The Selfish Inner Child

I hadnt ridden my bike for six months due to having M.E. I didnt feel that I would be able
to balance and I felt that it would exhaust me and make my weak feeling heart race too much. One
sunny day however, my housemate was home and so I decided to give it a try with him there. I
managed to ride my bike fifteen metres down to the end of the street and back and it felt fantastic, I
had no symptoms whilst riding and I loved it. The moment I slowed down to stop however, my
M.E. symptoms came back and I felt too weak to carry on. So I gave my bike to my housemate and
went in and lay down for a while. It annoyed me that I had enjoyed riding the bike so much but still
my symptoms had stopped me from continuing. At the time I had been going to Reverse Therapy
(RT) sessions (of which I had three). MY RT therapist pointed out to me that my body would have
been happy whilst riding the bike and that was why Id felt no symptoms. It was when my
headmind stepped in and started worrying, that I felt symptoms return. So this helped me realise
what I had done wrong and why my symptoms had stopped me.
Basically, whilst I had been riding the bike, my mind had been focused on enjoying myself.
I had not been allowing my M.E. thoughts to say to me Dont do this, youre going to fall off or
make yourself weak and tired. Instead Id been focused on the great feelings of excitement I was
getting from actually being able to ride the bike after six months! My mind had been empty of
thought and was one with my body, doing what felt good for my body the cycling.
When I slowed down to stop however, I started thinking about whether I dare ride up and
down the street again. My rationalising thinking brain jumped in with its M.E. thoughts like I
havent cycled for so long, maybe it will be too much, and ruined itbang, my amygdala picked up
on my concern, sensed a threat and triggered my M.E. symptoms to stop me from doing anymore in
case I hurt myself. Then I started worrying because I was feeling symptoms, which again caused
my amygdala to panic and trigger more symptoms and againbang, before I knew it I felt too weak
to try cycling again and had to go in.

The time it takes to have an M.E. thought is next to nothing and the problem with them is
that they come without your permission. You dont think about whether or not youre going to
worry that ridding the bike will exhaust you, you just think it, the worrying thought pops into your
head naturally because its natural to worry about your health when youre ill. The amygdala then
reacts to the worrying thoughts and instantly triggers a symptom. The amygdala also
subconsciously reacts to emotional memories its pulled from previous M.E. experiences and so
again creates trouble as it sees you are outside and can panic because you might not be able to make
it back to the house. (Though of course you can make it back to the house if the amygdala doesnt
panic and trigger symptoms!)

So with all that in mind, the next time I attempted to ride my bike I was much more
successful. I treated myself like a spoilt child who must get their way and I used The Stop
Method, (which I will explain soon) in order to stop my amygdala from panicking. Basically I
cleared my mind and focused on how my body felt. I cycled down to the end of the street and asked
myself if I wanted to carry on to the next street. If my gut reaction was one of fear, then I didnt
continue further, if my gut reaction was still happy excitement however, I would continue onto the
next street. I rode around near my house like this carefully listening to my gut reactions about
31
which road I should turn down and how far I could cycle from my house. I imagined that my
emotional well-being was represented by a child sat on my crossbar, my inner child if you like and
they had grown selfish because they was fed up of being ignored, fed up of me not listening to my
emotions. This childs wishes were represented in my gut feelings and I had to adhere to every one
in order to recover and get my emotional well-being to trust me again.

So dont push or pressure yourself with responsibilities no matter how big or small they are.
Be selfish and become addicted to making yourself happy. Its most likely that youve got M.E.
through spreading yourself too thinly and looking out for others more than yourself, now its time
to turn the tables and let your body know that you want it to have fun and you care that its happy.
Take up new things that you enjoy, dance round the house, most bodies love to dance, go for walks,
ride a bike, go for a swim, whatever your body will enjoy.

Keep your body and mind satisfied.
Exercise more, enjoy more,
never forget that life is short,
break the rules, forgive quickly,
laugh uncontrollably, love truly and
be kind to yourself. - Unknown

It may be that you have responsibilities in your life such as children or loved ones, and it
may be your duty to care for them. But through your recovery period you must be selfish and
concentrate on yourself. Explain this to people and make them understand that if you get yourself
well first, you will be a much better person for them too. What we so often do with M.E. is reserve
our energy so that we can at least get the main jobs done. Forget that, let someone else do the main
jobs, you need to be free to do what you want. In the long run you will end up not being selfish as
you will be of more help to those around you if you are M.E. free. So its in everybodys best
interest. Give yourself time whereby you just concentrate on doing things for your own
development and self confidence.

How Emotional Memories Work

When an emotional memory is triggered it is always felt in the present, as if happening now.
Unlike thinking brain (neocortex) based memories, an emotional memory has no correct details
attached and cannot inform you what time or where you had previously felt an emotion. This is why
emotions can seem irrational at times.

If a person has had a bad experience or shock, the emotional memory of that will be stored
at the top of the pile in their amygdala, in case its urgently needed. This is what can cause a person
to become nervous and jumpy as a strong emotional memory can then be triggered unnecessarily.
For you, emotional memories regarding M.E. are at the top of your pile whilst all of the memories
of being able to for e.g. walk down the street or deal with life easily are stuck somewhere at the
bottom, long forgotten by your amygdala. It is these forgotten memories that you must revive.

If we go back to the example of the man in the shop who heard a gunshot sound and ducked,
perhaps he ducked because his instincts have learned that gunfire sounds are a threat to his survival,
because he once fought in a war. The body can even display the same physical reactions that were
felt when the memory was created. I imagine in the war his stomach may have knotted up, his
palms grown clammy and heart rate quickened. These sensations might also occur when he ducked
in the shop.
32
But, when the mans thinking brain established that there is no danger, because the war is
over, his thinking brain would send signals to his amygdala to relax. He would stand up a little
embarrassed and shaky, whilst slowly his pulse normalised and his stomach settled. The people in
the shop would giggle at him, because actually, the gunshot sound was just kids outside, with
firecrackers.
It is likely that some people in the shop initially jumped too when they heard the
firecrackers. But, as they have never experienced real gunfire situations, emotional memories of the
sound simply trigger a small response from their amygdala, based only on past firecracker or car
misfiring sounds.

The key element to notice in this example is that the mans thinking brain or neocortex did
manage to stop the amygdala from triggering the emotions of fear. He may have been scared of the
firecrackers at first and he may have literally frozen with fear, but the thinking part of his brain
helped him overcome that fear by making him realise he was safe. You can conquer M.E. in the
same way, with your thinking brain.
When you try to walk too far or do anything that is limited by your M.E., an M.E. based
emotional memory is triggered in the amygdala, so that you dont go beyond your limits. Its often
fear, and you feel this fear as a symptom or as the worsening of a symptom. This fear stops you
from doing what you want to. This is how survival instincts work. Throughout your illness, your
amygdala in the emotional brain has been running the show, now its up to your neocortex based
thinking brain to resolve the problem.

Fear is a strong emotion to override and deal with and it can make us unable to move,
freezing us to the spot. With this in mind, think of how other emotional energy can affect us.

Catatonia bought on by emotional stress can leave a person rigid and unresponsive to
outside stimuli
Stuttering and an inability to get words out can also occur in times of severe emotional upset
or trauma
Even giggling fits bought on by things immensely funny, show that emotional happiness can
physically incapacitate us (as we cant stop laughing) in some way.

















33
Chapter 10

What the Amygdala Will Respond to

The amygdala is a basic instinctual mechanism for your survival. It will respond to anything
that threatens your well-being or survival.

The amygdala will respond to:
Thoughts
Feelings, symptoms or sensations in the body
Things you see, hear, smell, taste or touch

The amygdala is not aware of context and details about
time and the amygdala does not know the difference between
thoughts and reality.

There will be all sorts of things triggering M.E. based emotional memories in your
amygdala. Some of these things will be conscious and some will be subconscious.

The emotional and thinking brains are completely interconnected by millions of neural
pathways, so what happens in one affects the other. In other words not only does what we think
effect how we feel, but how we feel affects what we think.

Real or ImaginedIts All the Same to Your Emotional Brain

You may have noticed that in order to imagine or picture something happening it is best to
close your eyes. This is because the brain processes any images, whether youre seeing them for
real or imagining them, in the visual cortex.
So you cannot see the real field of poppies youre standing in and an imagined image of
your dream home at the same time, because to see something real uses your visual cortex as does to
see something imagined.
The brain will always show you what is real first as opposed to what is not. This is because
it is more important for us to see reality. If for example we were walking down the street (with our
eyes open) but imagining we were walking through a field of poppies, we would be unable to see
that in fact we were about to walk into an open manhole (and possible break a limb through doing
so)! This is because our visual cortex can only deal with seeing one thing at a time and if it allows
that to be something youre imaging rather than what your eyes are actually looking at, well things
can get a bit complicated because how do you know if what you are seeing is actually real or
imagined and isnt it just much more important to be able to see where youre going!?
The point of explaining this is that the imagined scenario and real scenario are processed in
the same part of the brain, for example the visual and auditory cortex. This means that when signals
about those images or sounds (real or imagined) travel to the emotional in order to get a reaction,
the emotional brain will treat a real or imagined event the same and will give a response to match
the event. So whether you imagine falling in love or really do fall in love, you can still feel the
emotions related to falling in love. (Until you come out of your daydream)


34
Heres an example of how the amygdala can respond to thought:

Imagine an actress forcing herself to cry for a sad scene. She thinks of an unhappy scenario.
Her amygdala receive messages about those thoughts and trigger the relevant emotional feeling.
She is then able to cry and give a realistic performance.
So, if youre thinking about something that made you very happy, youll feel happy, if
youre thinking about a sad occurrence, youll feel sad, and if youre scared about something, youll
feel scared. Your amygdala will trigger these feelings whether they are connected to what you are
doing in the present moment or not.

So if your symptoms are emotional responses from an overreacting amygdala that has gone
too far, you will be able to control those emotional responses through what you think.

Try the following exercises:

1. Imagine that youre never going to get better, choose a symptom that youre
experiencing right now and begin to worry about it, worry that you will have that symptom forever.
Focus on it and make yourself feel sad about it. Do this properly because if youre not really
worried or sad, your body will know and the emotional memories will not be triggered and the
experiment wont work. So, let yourself sink into the negative thoughts of being ill, imagining that
nobody can help you.

2. Now forget about Exercise one, because you are going to get better, you are not
alone and there are many people who are going to get better in exactly the same way as you. Tell
yourself that you are going to recover for good. Dont question that you cant beat M.E., you can.
Stop worrying and really concentrate on thinking about your bright future, what you want to do.
Allow the happy emotional memories to be triggered as you think about something you really love
doing. Dont think about how youve been unable to do it because of being ill, M.E. has no place
here. Let yourself become completely absorbed in this daydream.

Spend five to fifteen minutes on each exercise and allow yourself to fully experience the
negative and positive daydreams. Did you notice a difference between the two in how strong your
symptoms were? It may only have been very slight; you may have not noticed any change. But,
hopefully you noticed that when you had the positive daydream, your symptoms were not as bad as
usual, and when you thought negatively your symptoms worsened.
You may think that its obvious youll feel better or worse. And yes, it is obvious; its a very
simple technique, so simple that we may overlook it as being anything credible. But, if a research
chemist had found a drug that could do the same thing, they would not be writing it off so hastily.

It is not that M.E. is created through negative thoughts. It is that a sufferer will naturally
have an awareness of what their limitations are and they will naturally be concerned about their
symptoms because they are very scary sensations to have. The problem is also that even if you
dont consciously think about being ill, there are many ways in which youll have adjusted your life
to fit around your illness, because youve had to. Without being able to stop your symptoms, youve
had no choice. Maybe youve had to use walking aids, leave work, take more rest, stay at home a
lot, eat special diets or wear sunglasses. Everyday these adjustments and your symptoms
unconsciously remind you that youre ill and this will trigger M.E. based emotional memories
stored in the amygdala.


35
Part Three

The Stop Method

A Round Up of Whats to Come

Introduction to The Stop
Method
- Neural Pathways
- Get Straight to the Point Stop

The Stop Method- Saying Stop
- Triggers
- Thoughts and Daydreams
- M.E. Based Thoughts
- Ifs and Buts
- Symptomatic Triggers
- Sensations in Your Body
- Emotional Triggers
- Sensory Triggers
- Things You See, Hear, Smell, Taste or
Touch
- What Next

The Stop Method - Using
Positive Words
- What Words to Use and How to Choose
Them

The Stop Method - Saying
Thank You!






The Stop Method - How You
Should Say Stop
- Put Trust in What You Say
- Be Aware of What You Say

Stop Method and Amygdala
Metaphors
- The Dog An Amygdala Metaphor

The Stop Method - Distraction

The Stop Method -
Visualisation
- The Nervous Little Man Visualisation
- The Thermometer Visualisation
- Using Negative Visualisation Dont!
- Tinitus Visualisation

The Stop Method - Using
Positive Actions

The Stop Method - Confronting
Symptoms

The Stop Method - Forget M.E.
- Friends and Family

The Stop Method - Other
Treatments
- Methods That Work Well With This Book

36
Chapter 11

A Round Up of Whats to Come

Among other things in this book you will find the following ahead:

The Stop Method and all its Elements
Reclaim Yourself
Meditation
The Little Things that Help

Whilst they can all work individually to help you recover, their strength lies in working
together. It is important to read all four and the entirety of this book, before attempting to put any of
them into practice, this will give you a full impression of what M.E. is all about. In order to combat
your symptoms effectively, it is essential for you to get a rounded and balanced view of what youre
doing and why youre doing it.

With regards to the following chapters on The Stop Method, you will find that even
though the core idea behind the method is simple, there are many elements to it that must be
considered. These elements such as distraction, visualisation, using opposing words, confronting
your symptoms and clearing your life of any M.E. reminders whatsoever are all explained in this
section (Part Three) of the book.






















37
Chapter 12

Introduction to The Stop Method

The main method I have devised to recover from M.E. is called The Stop Method.
Fundamentally it involves stopping your M.E. outright and not allowing it to have any chance of
restarting. You stop the symptoms quite simply by politely telling, not asking the amygdala to stop
triggering them. You also tell any unwarranted sensations thoughts or feeling to stop, anything in
fact that triggers your M.E. must be stopped. Because we are essentially in control of what we think
and can actually change how we feel, we all have the power to stop our amygdala from
overreacting. We have the power to bring about a sense of calm in an un-calm mind. People do this
everyday, just not perhaps on the same level as M.E!

Here are two examples of how you may override the amygdala on an everyday basis:

1. Imagine your favourite seafood has made you extremely ill. The next time you are
presented with that seafood, you are repulsed by it and cant even stomach looking at it. Your
amygdala recalls the emotional memory of disgust so that you wont eat the seafood and be ill
again. Your amygdala have learned you should be disgusted by that seafood to stop you getting ill.
But this time the seafood has been cooked properly and will actually taste very nice. You can
overcome the disgusted feelings triggered by your amygdala by closing your eyes, occupying your
thoughts with something completely unrelated, and then trying the seafood anyway. Once you have
eaten some of the seafood and tasted that it is cooked properly, your amygdala will be re-educated
and will not respond with so much disgust on the next mouthful. Soon the amygdala will not react
and trigger disgust when presented with that seafood at all.

You can also override the amygdala by encouraging yourself with words. These words
should be the opposite meaning to the negative emotions the amygdala is triggering. So with the
seafood, youd fight the disgust triggered by the amygdala through saying Ummthis is good
nourishing food, good nourishing foodgood nourishing food! If your amygdala is causing you to
feel scared, you instead say I feel bravebravebraveIm brave. If youre worried about
giving a speech, tell yourself how fantastic your speech will be. People use such confidence
building techniques everyday, because they work. You literally fight the negative energy triggered
by the amygdala with positive energy produced by your (neocortex) thinking brain.

2. Imagine giving a speech in front of thousands of people. Perhaps that sort of thing
doesnt bother you, but lets imagine it makes you extremely nervous. You wait at the edge of the
stage, palms sweating, shaking a little, heart racing; then you walk onto the stage and look at your
audience. Perhaps momentarily you clam up and your mind goes blank because you want to be
anywhere but on that stage in front of all those people. Why does this happen? You know exactly
what you have to say and are confident about your subject matter, so why should you be nervous
about it? This is an anxious over-reaction to the situation. A little nervousness before going on stage
is fine, it keeps you on your toes but if it goes too far it ruins your speech as you cant think clearly.
Whats happening is that youve allowed that initial nervousness to get out of control and you need
to knock it on the head straight away. Whilst waiting at the edge of the stage you can say to yourself
I know exactly what Ive got to say, the audience are interested, thats why theyre here and I am
able to give my speech in a clear manner. You talk yourself up to give yourself confidence. If you
didnt think that you were capable of giving the speech of course, youre right to be nervous, but in
38
this case you are capable of giving a good speech on your subject matter. So you go onto the stage.
At first you feel a wave of anxiety go through you but you take a few deep breaths and ground
yourself, then with a clear mind you give a perfect speech. Then the next time you give a speech the
anxiety is less and you feel more confident about talking in front of an audience.
The only way out is through; if you hadnt gone through with the speech the first time and
had to do it again at a later date it would have been much harder. The same situation is happening
with M.E. Every time we think we are incapable of walking to the shop or going out with friends,
we are strengthening the M.E. pattern to be nervous and scared about those things, we are
strengthening the belief that we cant do them. In the same way that a person can give you
encouragement about your ability to do something, you must give yourself encouragement about
your own strength and ability to get better.

It will take a lot of focus and determination to re-educate your amygdala, this is because
M.E. based emotional memories are so ingrained. The feelings and sensations M.E. gives are very
powerful because your amygdala is triggering them to maintain your survival and well-being.
Trying to get your survival instincts to stop doing something theyre doing to protect you will not
be easy. Suppose you were trying to teach your amygdala that its ok for you to touch a boiling hot
kettle. Itll be a tough job because it has a memory that boiling hot things damage you, itll trigger
emotions to stop you again and again. This is the kind of persistence youll be dealing with.
Overriding that persistence wont be easy - until you have a small breakthrough and realise that you
can. Your amygdala only wants to protect you and you have to let it know that its being a little too
overprotective!
Your amygdala is not only trying to protect you by forcing physical limitations upon you,
its also saying to you Hey, will you please start acting on your emotions or Im going to make
them feel so strong that youll regret it! And hence, once were in the state we know as M.E., we
do feel those neglected emotions so strongly that they can paralyse and cause us physical pain.

Neural Pathways

Imagine that your brain has many pathways that link the different areas together. There are
pathways from your amygdala that go to the parts of your brain that trigger emotional sensations
such as fear, anxiety and anger. So there is a pathway from the amygdala and the part of your brain
responsible for making the hairs on the back of your neck stand up and there is a pathway between
the amygdala and the part of the brain that can make you cry. Now like any pathway, the more you
use it the more established it becomes. Like if hikers follow the same path up a mountain, that path
becomes more permanent as the grass wears away and the earth becomes more compact as more
people walk on it. Then it is more likely that future hikers will stick to that path rather than creating
a new one in the same area. This is of course good for the preservation of the mountain! But only if
the pathway is in the right place! If say the pathway was through a field of rare flowers, that would
not be very beneficial to the nature on the mountain and perhaps the hikers should consider
establishing a new pathway.
The point I am getting at here is that your amygdala has been using pathways that are not
very beneficial to your health. It has been using all of the negative pathways that trigger fear and
anxiety far too much. And, because its been using these pathways so much it is hard for you to stop
using them because they have been so established and your brain is using them as if its normal to.
Really however, these pathways should only be used in emergencies when you sense a threat.
Presently your amygdala has created very strong neural pathways to the parts of your brain
that are responsible for your symptoms happening. This is because your amygdala is constantly
using those neural pathways by instructing your brain to give strong sensations in your body in
order to alert you to there being something wrong. The amygdala is saying Weve got danger here,
39
release the panic and scared emotions so that this person knows theres dangerover and over
and over again. You need to weaken these neural pathways by stopping the neural activity in its
tracks, that is by stopping the amygdala sending out its panic signals to the other parts of the brain.

Get Straight to the Point Stop

Because the amygdala makes decisions using simple core emotions, the best method to use
in order to stop this neural activity is repetition and correction, much in the same way that you
might train a dog.

So, the simple order Stop is going to be the basis for this recovery method.

This may sound daft, but if you make the instruction complex and long the amygdala wont
process it instantly, but it is this instant response that we need. A long message requiring thought
will not interrupt the amygdala as the amygdala does not listen to thoughts, thought is processed in
a different part of the brain (the neocortex).

The very process of saying stop requires neural activity to occur elsewhere in the brain,
only for that miniscule moment. So by telling your amygdala to Stop overreacting or by saying
Stop to an M.E. based thought, you will be interrupting the catch twenty-two loop by drawing
neural activity away from the amygdala. This will momentarily put the amygdala out of action. And
the more you stop the amygdala from overreacting the more natural it will become for the amygdala
to stop overreacting without your instruction.
You should stop the amygdala in its tracks every time it is about to do something wrong,
and then quickly show it whats real (i.e. that there is no danger) or show it that you dont care that
its panicking, that is that you arent panicking yourself and it stands alone in its silly web of
despair. Then it will create new memories to base your survival on and become healthy again. It
will realise that its being over the top and worrying too much.

So the command stop is to interrupt the amygdala, then what you do after saying Stop is
designed to keep the amygdala from overreacting and to keep it calm. There are a couple of
techniques that involve either distraction or changing the emotion that triggers the panicky
amygdala so that there is no longer an emotion present for the amygdala to panic about.















40
Chapter 13

The Stop Method - Saying Stop

First thing first, you need to have the right attitude when using The Stop Method. Our
emotions are a dead give away when it comes to lying! It is your core instinctual emotional centre
you are saying stop to, you cannot be impatient or flippant as your amygdala will pick up on your
flippancy or impatience and view them as a problem. Instead you should show confidence and
compassion in yourself. You need to be aware of how to address your amygdala and what will
make it trust you and relax for you.
I will explain more about the right attitude after Ive explained the practical side to The
Stop Method. Please dont be put off by how simple the practical side my first appear. It doesnt
work like magic and you need to read the whole of part three to understand how and why it works.

Triggers

As we know the amygdala responds to:

Thoughts and daydreams.
Feelings, symptoms or sensations in the body.
Things you see, hear, smell, taste or touch.

Lets take a look at each area and identify the problems or M.E. triggers.

Thoughts and Daydreams

In the same way that an actress can make herself cry through thinking sad thoughts, you can
make yourself feel ill (because of the emotional link with your symptoms) through thinking
unsettling thoughts about M.E. or having M.E. based daydreams. I previously mentioned more on
how the brain gives a real emotional reaction to daydreaming or imagined thoughts in chapter ten
What The Amygdala Will Respond to.
We play out scenarios in our heads because through doing so we can feel the emotions
associated with them. We can close our eyes, imagine weve achieved something brilliant and then
feel the satisfaction that gives. But as well as daydreaming about positive scenarios such as meeting
prince (or princess) charming or winning the lottery, sometimes we play out negative scenarios in
our heads, in which something terrible or upsetting happens. We then feel the associated negative
emotions.
So if you play out situations in your mind whereby your illness gets the better of you or if
you replay situations from when youve been very ill, it will only give your amygdala (which
doesnt know that the situation isnt real) cause for concern. For example, if you imagine collapsing
in a heap at the supermarket, you will be strengthening the reality of that happening because the
amygdala will form a memory from your daydream. Then when you really go to the supermarket
the amygdala could trigger fear emotions because of that memory. If you have M.E, those emotions
may be felt as symptoms that actually do cause you to collapse.
You could of course imagine that your prince (or princess) charming comes to your rescue
after youve collapsed in a heap from M.E. You could then argue that the daydream is positive! But
41
its not because you still would have set your amygdala up into believing you might have trouble
physically coping in a supermarket.
Even if you just have regular negative daydreams that bring about negative emotions, if you
have M.E., those negative emotions may be felt as symptoms because your emotional well-being
will be low, so generally its best to stay on a positive thinking track and focus on happiness and
enjoyment, not hopelessness and vulnerability.
Obviously it can be hard to imagine doing things without having M.E. because it affects you
so much, but what you can do is start imagining for example, that your trip to the supermarket will
be successful and it wont be scary or make you tired. Play out the scenario in your head that you
will get round the supermarket very easily and then feel very satisfied with yourself for doing so.
(You could still fit prince (or princess) charming into your daydream somewhere!)

M.E. Based Thoughts

Youll need to identify your M.E. based thoughts and stop them as soon as you have an
awareness that youre about to think them. A good thing to do is to label your M.E. based thoughts
as just that, M.E. thoughts. Dont worry about their content or meaning, that isnt important. They
are basically bad things that you dont want and thats all that matters.
Many M.E. based thoughts tend to be recollections of what has happened, like you did the
vacuuming and it made you tired for the rest of the day or they might be predictions of what may
happen if you take on too much. But what is always relevant is the present moment and how you
feel in the present, right now and what youre thinking right now. So all thoughts based on past and
future events can go. Theres no point worrying about the future and theres no point worrying
about things that have passed, that wont help you.
Unfortunately we humans love to worry, as it seems to comfort us in a way. Perhaps
because to worry about something demonstrates that we care so it shows us that we care about
ourselves. But its when you let go of the worry that you become strong in yourself and truly feel
comforted by your own inner strength and ability. Thats when you start to trust yourself and not
just your thoughts.

Some M.E. based thoughts are based in the present, for example you might think to yourself
that youre stupid and slow (because you have brain fog). Those thoughts are also not going to help
you. Any thoughts that make you feel bad about yourself bring down your emotional well-being
further, so they are basically food for your M.E.

Here are some examples of M.E. thoughts that you will need to stop:

If I go out tonight, Ill be stuck in bed for the next few days.
Ive used up too much energy.
I wish this symptom would just go away (This thought will only cause anxiety, frustration
which will be felt as a symptom.)
What does this symptom mean? (Analysing or thinking about your symptoms will only
cause your amygdala to panic. Symptoms are not the root problem; they mean nothing.)
I cant walk that far.(For now it doesnt matter if you can or cant, just dont go on
thinking or worrying that you cant).
Its only me that seems to get this symptom. Thinking your M.E. is different to everybody
elses and allowing yourself to believe it could be something else is a classic M.E. thought
trap.

42
Its important to remember to catch yourself before you go But my case is different, my
M.E. is related to X, Y or Z (X, Y and Z being Glandular fever, abnormal blood tests or whatever).
It is so easy to fall into the circular logic of justifying your M.E.s existence with the myriad of
potential medical explanations. Im no doctor and so I cant advise people about their symptoms if
their symptoms are not M.E. related, but what I do believe is that if medical science has tested you
and found nothing, no virus, no infection, no reason for your symptoms to exist, then I believe you
can focus on the amygdala being the problem and stop worrying about everything else.
We must remember that M.E. does create a huge range of symptoms. Imbalances due to not
expressing emotions and having a panicky amygdala do create huge problems physically. Look at
what happens when people receive shocking news, they may be unable to talk, they can be shaky,
they may not be able to stand as their legs have gone to jelly. Such things are related to emotions,
there is nothing physically wrong with them. The reason for them being unable to talk is not that
their vocal chords are physically damaged; they are simply in shock. You should always come back
to the root of the problem the amygdala everything else can go. Thoughts about why your
symptoms exist and what terrible things could be wrong with you should now be discarded.
Remember that symptoms are reinforced and perpetuated through simply thinking about
them, thinking about their possible medical explanations will not help you. If you let yourself be
wrapped up in medical research, you are having M.E. based thoughts because youre not allowing
your amygdala to calm and take a break from M.E. Youre panicking it and so triggering your
symptoms. If youve been justifying your M.E. and believing a symptom exists because you have
X, Y or Z, then now is the time to stop as youll only encourage it to stay.

As hard as it sounds, try not to worry if it feels like your symptoms are smothering you, this
only sets alarm bells ringing in the amygdala. To think but these symptoms are all I can feel, is an
M.E. thought. Label it as an M.E. based thought, as something you dont want and say Stop as
soon as you feel youre going to think anything like that.
You may also have thoughts such as This method is rubbish, and you may question what
youre doing by using this method (I did when I first used it). But such a thought will only make
you lose faith in yourself and your ability to re-educate the amygdala, so it will keep panicking.
Think of it as a total mental clearout. Get rid of all the worries and accept that theyre not
needed (even if you do feel ill, theres no need to concentrate on it!). Allow yourself to let go and
feel relieved that you dont have to have these thoughts anymore.

Ifs and Buts

Theyll be plenty of ifs and buts that will emerge from your mind, but you must block
them out on the very first syllable. As soon as the But begins, say Stop to that thought, dont
allow it to exist in your mind. As soon as they pop into your head, you must say something like:

Stop, that thought is rubbish.
Stop, thats an out of date memory.
Stop, its ok, Im fine.
Or just simply, Stop.

Your thoughts and concerns about M.E. may seem very important to you especially as
youve been having them for so long. But actually, they mean nothing and to let them go will be
like youve had a massive problem youve had to cope with lifted off of your shoulders. Once the
thoughts are gone, all the negative emotions that they trigger will also go and thus symptoms that
are triggered by those negative emotions will cease.

43
Symptomatic Triggers - Sensations in Your Body

Your symptoms are another trigger for M.E. based emotional memories. Symptoms can be
very scary, but try to think of them as annoying sensations that are following you around, not as an
illness that is part of your physical structure. Remember that the amygdala is only causing them
because it thinks you are in danger.

When I ask you to say Stop to your symptoms, I am really asking you to tell your
amygdala to stop overreacting and to allow you to relax instead. Choose a symptom you are
experiencing and calmly ask your amygdala to stop triggering it
Its not really necessary to say anything other than stop and thank you. It can often be
best to only say stop and thank you as it keeps the instructions short and to the point. Inside you
know what youre saying stop to, youll be directing the word stop at your amygdala, or a symptom
or a thought or a feeling, so theres not always need to reiterate it your instruction with more words.
It just depends on the individual and what you feel works best. If you want be more verbal then
thats fine, you can say Stop, you dont need to do that anymore. or Stop overreacting.
Whatever wording you feel is right for you.

Emotional Triggers

You should also say stop to negative feelings such as worthlessness or doubt. You may not
be thinking about whether you feel miserable or unconfident, but your amygdala will still be
responding to those feelings, so its best to try and turn them around. (Though I dont expect you to
be like a robot and turn off unhappy emotions at the flick of a switch! Its just that positive
emotions will help with recovery and negative will hinder).

Sensory Triggers -Things You See, Hear, Smell, Taste or Touch

You can limit the amount of sensory triggers in your life. For example you can stop looking
at articles to do with M.E. and you can stop listening to programmes about it on the radio. You can
get away from things that remind you of illness, for example a change of scenery and not being
stuck at home will take away the sight of your house and so get you out of that mentality that youre
stuck at home ill. Removing M.E. triggers from your life in a practical way is explained further in
chapter twenty-two Forget M.E.

What Next

Of course saying stop alone will not do much to stop your amygdala overreacting in the
long-term. So immediately after saying stop, meaning absolutely straight away, dont pause for
breath, immediately you must then gear your mind to one of the following:

Distraction (explained further in chapter eighteen)
Opposing positive words (explained next in chapter fourteen)

You must do this immediately as there is only a small window of time before the
interruption you created in the amygdalas M.E. cycle will pass, and the amygdala will continue to
flood the brain with chemicals in a hi-jacked manner.


44
Chapter 14

The Stop Method
Using Opposing Positive Words

You can use positive words to combat feelings and symptoms. A symptom will be caused
by an overload of emotional energy and because its basis is emotion, you can combat it with words
that emotionally empower you to dissolve the symptom.
As we know, positive words promote positive emotions. Remember the actress who can
make herself cry by thinking unhappy thoughts? And also think about how you feel when someone
tells you youre a great person; it makes you feel great. This is because the amygdala is connected
to the neocortex (where words will be coming from) via millions of neural pathways. So if someone
tells you youre ugly and stupid, youll feel ugly and stupid. If someone tells you youre beautiful
and talented, youll feel beautiful and talented. To the amygdala, it doesnt matter if these insults or
compliments come from someone else or from your own thoughts, if you believe them you will still
feel the affects of them.
Through concentrating on emotions that are the opposite of those your amygdala has been
triggering, you can bring about real emotional change and thus stop symptoms. So if the amygdala
has been triggering fear, concentrate on having faith that theres nothing to be afraid of. The more
you exercise those neural pathways associated with having the emotion of faith, the weaker the
opposing neural pathways associated with fear will become.

Other major core emotions that your amygdala will be triggering are anger and sadness. Its
normal to get angry and frustrated at being stuck in bed, but unfortunately its exactly that triggered
anger or sadness which has manifested into a symptom that helps to keep a sufferer in bed. Catch
twenty-two. Plus a sufferer may not know theyre experiencing angry or sad emotional energy
because it will just feel like a symptom. So sometimes it can be hard to judge exactly what youre
feeling and in these cases we must oppose the symptom itself and not the emotion behind it. So if
you have frustration causing you to feel weak, you say opposing words to the weakness like strong
or powerful. You have to do it this way, as you might not know that youre feeling frustrated. If you
can stop your attention being on the weakness, you can stop yourself being frustrated by it.

As M.E. symptoms are caused by a large amount of negative emotional energy, which is
constantly going to try to make you think and feel negatively, you will have to work hard at
bringing that negative energy down through chipping away at it with positive words. You have to
take a step above any negative thoughts or feelings and dissolve them with opposing thoughts and
feelings promoted through repeating certain words.

Remember, the amygdala in your limbic system (emotional brain) only function by using
the core emotions: sadness, anger, surprise, fear and disgust. Notice again how these emotions
are negative. This is for our primitive survival, so that we may respond quickly to threats. Many of
our positive emotions come from the neocortex, the modern brain. This is where youll find
confidence. But you must exercise emotions like confidence in order for them to grow and feel
natural. Unlike core emotions, they are not inbuilt, they are learned and the ability to feel these
emotions only comes naturally with experience of them.


45
What Words to Use and How to Choose Them

You will need to choose the best opposing words to use for each situation. Your thinking
minds voice will probably be blabbering away with thoughts and worries that are not mindful of
your feelings or your heath all the time, so dont let that voice pick your wording. Let your inner
voice choose words that feel right, words that feel right in the pit of your stomach, ones that you
instantly know are going to be good opposing words to the symptom or negative emotion that
youre experiencing. Do not mindlessly choose words that you simply think are right.
Keep what you say simple. Dont make things complicated. You could just say, Strong,
strong, strong, over and over. Its all about triggering the feeling of the word, thats all. Also, keep
in mind that its not a race. Saying the word as many times as possible will not make it more
effective. If you start racing and repeating a word as quickly as you can, then your thinking brain is
most likely impatiently rushing you to get it done so that it can say See, what a waste of time this
is! But it isnt a waste of time and you must take your time, let the words fill you up with their
positive meaning. As you say these words be aware of what feeling you want them to create in you.
As you say or think each word, try to keep you mind free of any negativity.

Heres a list of words Ive used to combat various symptoms:

Clearheaded Strong Stable Confident Healthy Happy Solid Grounded
Calm Peaceful Energised Refreshed - Relaxed Vibrant - Warm

If you are feeling weak, say I feel strong.
If you have a tense, foggy headache, say I have a relaxed and clear mind.
If you have pain in your back, say My back feels warm and relaxed.
If youre generally feeling fluey, say I feel healthy, clear-headed and vibrant.

Theres no regimented style to it so dont pressure yourself that it wont work unless you get the
wording absolutely correct in the right order. Its not that you must repeat the whole phrase and say:
Stop, thank you, I feel happy. Stop, thank you, I feel happy. Stop, thankAll youre doing is
simply repeating an opposing word or words so that they have chance to become real emotions or
sensations. And they will become so as you repeat them. If you concentrate on one emotion or
feeling then it becomes real. What we think about we can become, especially on a basic level such
as this.
You could also direct the focus of the word to the relevant part of your body. So for
example, if you were walking along and felt as though your legs werent there or were very weak,
you may say (whilst directing the focus of the words towards your legs):
Stop, thank you. Stable, solid, strong, stable, solid, strong, stable, solid, strong, stable,
solid, strong(You then might decide to drop a word if it doesnt feel very effective)stable and
solid, stable and solid. (You could even introduce a new word) Stable, solid and grounded, stable,
solid and groundedI feel so solid and grounded today, yippee! (Be light-hearted about it,
seriousness indicates worry or concern. You should be happily optimistic and confident) Im solid
and grounded, solid and grounded, solid and grounded
You would continue repeating your word or words for as long as it takes. When they have
an affect it might be that you stop. It may then happen that ten minutes later the negative sensation
or feeling will creep back, so just attack it again with your opposing words. Imagine it like this,
youre just directing your amygdala away from the negative memories, your just reminding it that
youre ok until it gets to grips with the fact that it no longer needs to panic. You have to help it to
make new positive emotional memories, which will happen naturally through beating a negative
emotion or symptom.
46

As silly as it may sound, it may even help to sing these words to yourself in your head.
Singing can promote positive emotional energy (of course it helps if you sing about positive
things!) and will help the associated feelings arise more quickly. I used to sing to myself as if I were
mocking the symptom, as if I didnt care whether it was there or not. Not caring or fussing about the
symptom in this way helped to undermine it.

Please bear in mind that using positive words will not work like magic, you need to give
them a bit of time to trigger the emotions. Its as if you must coax the feelings to rise up inside you.
These triggered emotions need to gain strength, so you have to stick with the process until you
physically start feeling the related emotion for the words you are saying. Once you start to mentally
believe you can feel a certain way, the physical changes will follow. It could take five minutes or an
hour, but if you stick to it and believe it, it will work. Any lingering doubts can take you back to
square one; so dont let those doubtful thoughts happen. And most importantly dont rush, stay
grounded and in the moment, let your body be the judge of what you say and what speed you say it.
(Yes I know Im repeating myself but it is important!)


































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Chapter 15

Saying Thank You!

Even though this is a small chapter, I believe this element of The Stop Method required its
own chapter as it is an important part.

Generally we expect a conversation has ended when we say thank you. So you say Stop,
then whatever other wording youve chosen if any, (for example, I feel strong) then Thank you.
You should say thank you as if you are thanking your amygdala for remaining calm and not
triggering the symptom(s) anymore.
Confidently saying thank you to your amygdala gives mental closure and demonstrates
that you expect your amygdala to do what youve asked without you having to ask it again.
(Though of course to begin with you will have to ask your amygdala to stop again and again and
again until the negative emotional memories weaken).
Immediately after saying thank you, you must do something, anything, absolutely
anything to draw neural activity away from your amygdala. Your attention must be drawn away
from your symptoms and M.E. If you are waiting to see if the symptom will go away it wont. Its a
bit like watching for a kettle to boil, it wont if you keep on watching it.
You can also say thank you to your emotions. For example you may be feeling
unconfident that youll get better. So you could say to your unconfident feeling,
Stop that, Im stronger than this silly M.E. thank you. Im strong, Im strong, strong, strong
Again it emotionally gives you confidence to say thank you as saying thank you gives a
conclusive end to your instruction.





















48
Chapter 16

The Stop Method
How You Should Say Stop

You should say stop, whatever it is you want to say if anything and thank you with
calmness, certainty and strength. You will need compassion, confidence and patience to re-educate
your amygdala. Talk to this part of your brain like its a scared, panicky child and remember that
this child needs to have trust in what you are saying in order to stop being scared.

Fear can keep us up all night long, but faith makes one fine pillow. - Philip Gulley

Imagine a scared boy at night convinced that there is something hiding in the shadows of his
bedroom. He hides under the duvet afraid to look. The longer he hides, the more frightened he
becomes as his imagination creates a scarier picture of the shadow monster. He builds up the
courage to get out of bed and he runs to his parents room. His father very impatiently yells at him
saying theres nothing in the shadows. The boy doesnt believe his father and stands still, afraid to
leave his parents room. The father shouts at his son again that theres nothing in the shadows. The
boy remains scared and still doesnt believe his father. Then the boys mother gently and sincerely
says, Its okay son, there really is nothing in the shadows, monsters dont exist. I know this,
because mothers know all about these kind of things. Because of the boys absolute trust in his
mother, he smiles and goes back to bed, confident that monsters dont exist.
You need to have compassion, patience and trust for yourself. You are like the childs
mother telling him that shadow monsters dont exist, only you must tell your amygdala in the same
reassuring voice that it doesnt need to panic. If you are like the father, and speak to yourself or
amygdala impatiently or flippantly, you will not be very successful.

You need to be confident and calm. If you dont feel confident about the words you use to
combat symptoms, say them anyway and the emotional memories will slowly start to trigger in the
amygdala because you will be thinking the positive words in the connected neocortex. Remember,
the thinking and emotional brains are linked. What happens in one affects the other. If your
neocortex is thinking positive things, the amygdala will pick up on those thoughts and trigger their
related emotion. Then your confidence will come as the positive energy is gradually generated.
So at first you may not feel the emotion or sensation behind a positive opposing word. For
example you may start saying Clearheaded and relaxed, to your tense foggy headedness. At first
these words may seem pointless because they are the last things youre feeling. But what you must
do is be confident and calm in your ability to arouse the meaning of these words. If your amygdala
senses fear or doubt in what youre doing, (and it will if fear or doubt are there because its your
core emotional control centre, so you cant fool it!) the words will be clouded by that fear or doubt
and will not be able to grow into real feelings and sensations.
Also if youre fearful of a sensation or symptom and the amygdala picks up on that fear, it
will only make the sensation worse. So try to rise above any fear, disconnect yourself from it and
just look upon it as an M.E. related aspect. And all M.E. related things are meaningless, they are
just mistakes made by your amygdala.


49
Put Trust in What You Say

As you sit there saying Stop, thank you, I feel strong and happy, strong and happy the
amygdala will know if your trust is in these words or not. As I said, its not just a case of saying the
words and expecting them to work like magic, you have to allow yourself to feel them or let their
feelings grow in you. You have to meditate on them, put your focus on them and nothing else. If
you dont feel them to begin with, keep on saying them until they begin to mean something to you,
or exchange them for other words that feel more appropriate. It is the same with distraction, if you
do not distract attention fully into the neocortex or thinking brain and move neural activity away
from the emotional brain, the amygdala will be free to pick up on any M.E. doubts or negative
feelings still lingering.
An animal may sense fear and know if you are lying, this is also the case with the amygdala.
It is as though you must take your fear by the hand and say look, theres nothing to be scared of.
Reassure yourself the way you would reassure the scared child. Your amygdala will better react to
this attitude because it will react to the calm and the confidence in what you are saying. If it picks
up on any fear in you, it will not be able to relax. If it picks up on calmness and confidence
however, it will have reason to relax.

Be Aware of What You Say

Another important thing is that you are mindful and aware of what you are saying; try to feel
the words you voice, be aware of them and considerate of what they mean. Again, dont just say
these words as quickly as possible for the sake of saying them in the hope that they will work like
magic.
It is the difference between someone who babbles on mindlessly and someone that always
thinks before they speak that we need to associate with. Like someone who babbles on regardless to
whether they are extremely boring or offensive, your M.E. thoughts are mindless and inconsiderate
of your well-being. The sort of thinking that you need to promote is in opposition to that mindless
babble. You must be considerate and aware of what you say; tapping into your gut feeling as to how
positively opposing words make you feel inside.

















50
Chapter 17

Stop Method and Amygdala Metaphors

One metaphor for The Stop Method could be to view M.E. as a bad behaviour that your
brain has learned. You have to re-educate the amygdala out of this bad behaviour.
I once saw a TV show about a nanny who helped a mum and dad learn how to
correct the behaviour of their unruly and naughty child. He was the kind of child that screams in
supermarkets and throws two-hour tantrums. This nanny taught the parents that they must always
be calm, caring and fair with their son, that they must never get angry with him and that they should
show him that they are in control.
When he sees that theyre in control and that they care about him, he stops throwing
tantrums and overreacting emotionally because he knows its pointless as it will only get him put in
a quiet corner and wont get him the attention he wants. He learns to get what he wants through
behaving and being nice back to his parents. It takes him time however to realise that his tantrums
are pointless.
As I mentioned before, the amygdala or emotional brain can be viewed to be like a child. In
the case of M.E. you need to treat the amygdala in the same way that you would treat the naughty
child. Remain calm and collected and be caring towards it. Every time the amygdala triggers a
symptom, calmly tell it to stop. And also your thinking brain, every time it has an M.E. based
thought, calmly tell it not to.
The parents had to show their child that they were strong and could cope with his bad
behaviour, they showed him that the behaviour was wrong by not exhibiting it themselves. You
must show your amygdala overreacting and panicking is wrong through not panicking yourself
when you feel a symptom. If you dont feel concerned about a symptom, the amygdala will go Oh,
well, you dont seem too bothered, so maybe Im overacting here.

The Dog An Amygdala Metaphor

You are walking in a field and see someone nearby walking their dog. The dog stops and
looks at you, it is a rough looking dog. Many people at this point may think Oh blimey, I hope that
dog isnt going to attack me.
You think this to yourself and carry on walking hoping that the dog isnt still looking at you
and hoping that it isnt going to go for you. You glance and see that it is staring at you. You feel
more worried that it will attack you.
The dog picks up on your worry and wonders what you have to worry about. This gives the
dog reason to attack you as it thinks it may have to protect itself from whatever you are worrying
about. Why would you worry if you had nothing to hide from the dog? And so a catch twenty-two
situation occurs. You are scared of the dog because you think it wants to attack you and the dog is
scared of you because it doesnt understand why youre giving off nervous energy.
The amygdala is the same, if you give off nervousness or show a lack of confidence that
youre ok, it will go into a state of alert.





51
Chapter 18

The Stop Method - Distraction

It is the amygdala that you must distract. If the amygdala is distracted from triggering
symptoms, youll find you can do activities youve previously been unable to. Youll then create
new memories about those activities and then your amygdala will begin learning that it doesnt need
to overreact to you doing them.

If you remember, I explained what hi-jacking of the amygdala is in chapter six. I
described the solution to this problem lay in distracting neural activity away from the amygdala by
using another part of the brain - the thinking brain (the neocortex.) This gives the amygdala a
chance to neutralise itself and rest, as it has nothing to respond to. Then a healthy balance can be
struck between a calmer emotional brain and the rational thinking brain. You will find you actually
can do things while you remain distracted from M.E., and as you gradually begin to do more things,
your amygdala will not see them as a threat anymore.
The key to distracting yourself properly lies in finding an activity that you really enjoy, find
relaxing and that interests you. Counting sheep rarely works for someone who cant sleep because
counting sheep is boring. If you choose an activity you find boring, it wont manage to distract you
either!

It is a good idea to get a hobby, something that you can enjoy and become absorbed in,
obsessed with even. If youre stuck for ideas, here is a list of potential hobbies:

Photography, drawing, sculpture, painting, wood carving, suduko, singing, learning a
language, mathematics, puzzles, knitting, sewing, learning an instrument, playing board games (not
computer) or writing.

I discovered that role-play games are also beneficial as they take you into a fantasy world
where you can do anything. If you can really imagine yourself doing things that M.E. stopped you
from doing, your amygdala might not know the difference and be fooled into creating some new
memories about those things. (You will of course have to work at establishing these memories in
real life!) You also play with a group of people, which is good if youve been isolated through
illness.

On the whole things that take you away from your awareness of M.E., things that will help
you forget about it and occupy your mind with something else, are what youre looking for.
Dont concern yourself with becoming an expert at what you choose to do either, just do it
for the fun of it. Also, dont worry that a hobby has to be a life long hobby, you can have a hobby
for a few hours or a few days. If youre not interested in doing anything on my list have a
brainstorm, just write down everything that you can remember that youve ever enjoyed doing, then
go back and look at it a few hours later or the next day and youll find something. Or better still go
with what feels right in the moment. Do what you feel like doing right now. Get into the habit of
not trying to work out what you will enjoy doing, but instead just being spontaneous and doing
things as and when you feel like them. Let your emotions guide you. If you want to try riding your
bike, go out and do it now. Dont sit around and think about it because thats when all the negative
thoughts will creep in and tell you that you cant. If you want to play some music and dance around
52
the living room, do it now, dont let your negative thoughts or excuses for laziness creep in and stop
you. Remember that quote I used in chapter six? Well here it is again

The amygdala is responsible for generating negative emotions, so to prevent them (negative
emotions) from flooding the brain this part of the limbic system must be quiet. Working hard on
non-emotional mental tasks inhibits the amygdala, which is why keeping busy is often said to be the
source of happiness. - Mapping the Mind by Rita Carter
(2)


Fun and relaxation are very important for your emotional well-being. Go with the flow and
what feels right in the moment. If you sit for hours thinking about what you should do, you wont
get round to doing anything!

Twenty- Four Crowded Hours
If you observe a really happy man, you will find him building a boat, writing a symphony, educating
his child, growing double dahlias or looking for dinosaur eggs in the Gobi Desert. He will not be
searching for happiness as if it were a collar button that had rolled under the radiator, striving for
it as a goal in itself. He will have become aware that he is happy in the course of living life twenty-
four crowded hours of each day. - W. Beran Wolfe

It can be quite tiring to constantly have to find something to do with your thinking brain,
something that doesnt involve any emotional input. It may be that you just want to have a
conversation about topics that arent related to being ill! If you have a good friend who talks a lot
about interesting things, hang out with them more. They could take the pressure off of you a little
when you become tired of making distractions for yourself.
If you try and think too big and that you must accomplish something other than feeling
better by going out, you could de-motivate yourself because you may be pressurizing yourself. Its
easy to sit in the safety of your house and think of a million reasons why not to go out, but then the
symptoms take over and establish themselves as the norm again, which is not good. By going out
you can build your confidence through the day. Its the actual journey of going out and interacting
with society and distracting yourself that helps you to build your confidence and realise that youre
fine. Your aim is only to make yourself feel better, it doesnt matter where you go out and what you
do when you get there. Just a walk can change your emotional energy for the better. Its not about
the destination.
This may sound completely and utterly exhausting, especially to an M.E. sufferer. And to be
honest it will be bit of a shock at first. But you will find it becomes easier.

I began painting a mural at my local community centre and I got an allotment. I remember
when I was mixing paint for the mural; I was completely absorbed in getting the right colour. As I
stirred the paint, I suddenly became aware of how normal I felt, how healthy and content, I hadnt
been thinking about M.E. all morning it was great. I carried on mixing my paints and knew that
the M.E. was fading away because I wasnt allowing it to exist in my thoughts anymore.
I also learned a bit of French, I started drawing, I tried suduko, drumming and photography
and sometimes I simply kept saying times tables in my head or made up songs or Id count the
number of windows as I walked along the street - just anything to keep my attention away from
M.E. Keep it simple and dont place any pressure on yourself to become an expect in a new hobby.
Just enjoy yourself and enjoy the simplicity of the things you may do to distract yourself. Waste
time, stop worrying and have fun.

The time you enjoy wasting is not wasted time. Bertrand Russell

53
Above all if you do get tired, go to sleep or meditate, certainly dont worry about being
tired. Its natural to get tired, everybody does. If your tiredness is accompanied by M.E. sensations,
dont start thinking about them; tell them to stop. If they dont stop, mediate and centre yourself for
a bit and then tackle them again. Dont put off using The Stop Method. If you put it off now,
youre not being strict enough. Its up to you to make it work for you.







































54
Chapter 19

The Stop Method - Visualisation

Another method you can use to stop the amygdala overreacting is visualisation. The good
thing about visualisation it is that you create an image of the problem and that makes the problem
easier to manage. This is because it distances or separates you from the problem. So rather than
have you feeling as though it is something out of your control, you can visualise and see the
problem and then you are able to deal with it. The way you interact with your image of the problem
will actually occur in reality giving you the power to control and override your amygdalas
responses through talking to it in an emotionally beneficial way. (E.g. with confidence and
compassion instead of fear)
For a more general visualisation, you could even think about a time from before you had
M.E., a time when you felt particularly strong and visualise yourself to be like that again.

The Nervous Little Man Visualisation

Imagine a small man lives in the amygdala in your brain. He represents your amygdalas
choices to send out panic signals or remain calm. He is in charge of your fight or flight response
unit and has a big brass control lever next to him, a bit like you might find on a large ship. The lever
has two settings, normal and red alert. Normal is for when your amygdala detects no threat and
red alert is for when it detects a threat.
This small man is so panicky and nervous that he cant hold a cup and saucer steady without
them rattling terribly. He has a comfortable chair next to him but never sits down as hes always
anxiously on guard by the lever.
Whenever this man feels theres danger about, if something makes him feel uneasy, he puts
the lever onto red alert, which in turn causes you to be on red alert. This system normally keeps
you safe because youre then ready to take on whatever dangers face you. And the little man usually
does a very good job at controlling your red alert lever, using it only when necessary. But
unfortunately he has grown to be so anxious and agitated that hes started to believe many things
are dangerous. And so just to be sure that you are definitely safe, he has switched the big lever to
red alert permanently.
The problem was this is that its exhausting and very taxing on you to be on red alert all
the time and its making you ill. But the little man doesnt know that. He thinks something else is
making you ill and so he keeps the lever on red alert to protect you from that something else. He
doesnt realise there isnt any danger and that actually he is the one hurting you. So he keeps the
lever on red alert day after day, whilst he stands next to it wide-eyed and anxious.
What you should do is imagine that you can talk to this man and that its your responsibility
to calm him down and soothe his nerves. When you feel the symptoms of M.E., say to him in a
reassuring tone, Stop, relax, its OK, everythings fine, (or something you feel is reassuring and
along those lines).
Imagine him listening to you and switching the lever back to normal. Then speak to him
again saying, See, its all fine, you can relax and sit down, take a rest. Visualise him sitting down
and looking relieved with the lever next to him set to normal. If symptoms arise again, visualise
him and see that he has got up and put the lever on red alert. If you make the association that he
puts the lever onto red alert when your symptoms arise, you can make the association that him
sitting down and relaxing will cause your symptoms to stop, because he is calm. And again tell him
55
its ok and he can put the lever to normal. Talk to the man in this manner until he feels much
calmer and confident that youre safe.
When he feels sure youre safe and that he can sit down and relax, and that the lever can
stay in the normal setting, you too should feel better as your symptoms should have stopped
because the man will have stopped triggering them.
It may take some time to get the man to listen to you and to get him away from the lever, but
be persistent and remain calm, compassionate and confident when you talk to him.

This method can help because it helps you to see your symptoms as something separate to
you, something that should be stopped.
If you choose to use visualisation, dont race through it like its a film on fast-forward.
Allow your body and mind to work together on the visualisation so that the little man moves when
you feel he is ready to. He will feel ready when you begin to calm him, you must be patient with
him and patient with the visualisation.

The Thermometer Visualisation

This is a very simple visualisation whereby you simply imagine a thermometer. The upper
part of the thermometer where the reading is hot is your red alert area. Whenever the temperature
level rises and hits this red alert area, it means your symptom level has risen and your amygdala is
overreacting. So, when you feel a symptom worsening, you imagine that the thermometer level is
quickly rising into the red. When the level rises, you have to tell it to stop and you must reassure
yourself that everythings ok. Then try to visualise bringing that thermometer level back down to
normal whilst you tell yourself that it doesnt need to go into the red because your symptoms are
not a danger and they will go if the thermometer level reads normal.
I sometimes associated the rising of the thermometer level with the tensing of my scalp, the
aching of a limb or with a headache. So if I had a pain or my head throbbed or started to feel tense, I
would visualise this to happen in synchronisation with the thermometer level rising. In this way I
could relax my head from tensing up or control the on come of a headache or an ache through
visualising the thermometer level coming back down to normal.

Using Negative Visualisation Dont!

When you are ill with something such as M.E., it is natural to think about what exactly is
going wrong with your body. For example, I used to think that maybe the top of my spinal chord
was inflamed because Id get pain there, or Id think that my blood was having trouble circulating
to all of my limbs when I couldnt feel them. Sometimes, Id end up visualising all kinds of
problems.
Visualising your symptoms is harmful however and will only agitate them. The mind and
body have a very strong connection. In the same way that the actress can make herself cry through
thinking sad thoughts, negative visualisation can create negative emotional energy in the body and
can so bring on a symptom. If you do sometimes visualise whats wrong in your body, try not to
allow yourself to do it anymore. Its easy to make a headache or stomach cramp worse through
worrying about it, visualising it being bad will have exactly the same negative effect.

Tinitus Visualisation

The following visualisation is a personal experience. It is not part of The Stop Method and
it is not necessary for you to try it. I have included it as I wanted to give you an idea of how
powerful visualisation can be. To take a problem from the real world, place it in an imaginary world
56
and then conquer it that imaginary world is surprisingly effective. In a way this kind of visualisation
is related to self-hypnosis. This kind of visualisation is similar to that used by the growing trend of
dental hypnotists in order to stop patients feeling pain whilst undergoing dental treatment. They do
it through taking the patients mind out of the dentists room and away to some other place.

After I had recovered from M.E. I would still get Tinitus (a constant ringing in the ears)
occasionally. I think it was one of the first symptoms I developed and was the last to go. What I
usually did if it bothered me was to lay down somewhere, make myself comfortable, close my eyes,
stick some earplugs in and then visualise the Tinitus away. Id start by using positive words; usually
calm, peaceful and relaxed did the trick. Id repeat them over and over and wouldnt let my mind
wander. I didnt allow doubt or negative feelings to creep into my thoughts. I maintained the feeling
that what I was doing would be effective on the Tinitus. As time passed, the Tinitus would soften
and go down a tone, it stopped sounding so high pitched and harsh. Then I knew that I was beating
it.
Id then carry on and sometimes and begin to visualise something in order to help me get rid
of the Tinitus. Often Id visualise that I was a child standing outside the door of our old library in
my hometown. I want to enter the library but the librarian keeps telling me I cant come in unless
Im quiet (meaning that the Tinitus is still too loud). I tell her I am quiet and gently try the door.
The door may not open at first and the librarian may again tell me to be quiet. I carry on saying
peaceful and relaxed to myself and every now and then try to enter the library again.
While stood at the door and saying the words, I distract myself from the Tinitus by looking
in through the window at whats in the library. Soon my Tinitus goes down to an even gentler tone
and the librarian lets me in telling me I must remain quiet. I wander round the library and imagine
that the remaining softer Tinitus I have is a quiet alarm going off somewhere in the library. I see
that some librarians are trying to fix this alarm and turn it off. It isnt very loud anyway as my
Tinitus is no longer very loud, but I feel that I want this alarm to stop in order for my Tinitus to go.
I sit down and read a book. I use to visualise the book in my hands, it may have pictures or I may
visualise the words from books Ive already read. (which arent of course word for word perfect as I
wouldnt be able to remember) but I let myself become immersed in the imaginary library and
through doing so become distracted form the Tinitus and the alarm. Every now and then I see if the
librarians are having any success in stopping the alarm. Sometimes they managed to stop the alarm
and thus my Tinitus would go away and sometimes I would decide to go to a different part of the
library without an alarm going off. Through walking away from the alarm, my Tinitus would also
sometimes go away, but sometimes I ended up walking to a different part of the library that also has
an alarm in it! So the Tinitus remained. If it remained I would continue looking for a quite part of
the library where there was no alarm to be heard. When I found that, the Tinitus stopped.













57
Chapter 20

The Stop Method - Using Positive Actions

You can also use positive and caring actions such as gentle massage to alleviate symptoms
and pain. As with the other symptoms of M.E., whats causing the symptom or pain will be the
unresolved negative emotional energy behind it. That emotion behind the symptom or pain may
even simply be caused by your attention being on the pain; perhaps youre worrying about the pain
or comparing it with how it was a while ago, and so youre triggering anxious emotions about it.
Its good to offer the pain or symptom a different kind of attention rather than the worrying
or assessing attention its been receiving subconsciously and consciously. Massaging the area with
a compassionate and confident attitude is going to help resolve it by bringing different positive
emotions to the area. Once the anxiety behind the pain is gone, it is most likely that the area will
relax and stop hurting.
In the way a parent might comfort their child. A child can cry a lot about things they dont
understand or think are massive problems, but a parent will know that the problems arent a big deal
and can comfort their child with that knowledge. You can use that same caring attitude when you
massage an ache or pain, because you know that it doesnt need to be there, you know that theres
nothing wrong with you and its just your amygdala overreacting.
Whilst doing this you do not want your attention to be completely on the pain. Its best to
massage the area and also occupy your mind with something completely non M.E. related. By
distracting yourself from the pain and also giving it positive attention, you will remove its source;
youll remove the negative attention that causes it.






















58
Chapter 21

The Stop Method - Confronting Symptoms

M.E. is unknown, irregular, the fear about it creates emotional memories that if you do not
overcome, will carry on ruling your life. You now have to face them. This may seem daunting for
you, but once you begin the methods in this book, you will soon realise that there is no way you can
go back to being ill again. When we overcome a fear of something unknown, it is like we are
evolving. The amygdala resets its association of what is safe. If we were to stop taking on the
unknown, it cant learn from anything, so we would stay scared and ignorant, we would never come
out of our cave.

Normally, emotions are recognisable feelings and sensations in the body that you can
understand and act upon. But your emotional sensations have spiralled out of control and have
become symptoms. As well as saying Stop to them in order to re-train the amygdala, another way
to stop them is to confront them head on. Once you get past the initial confrontation, youll be
surprised at how easy it can be to confront your symptoms and see that actually, theyre not that
scary because they are only meaningless sensations that can be stopped.
You are in control of your thoughts and feelings and you can bring about good feelings in
yourself through the methods Ive described. Its like looking a nightmare in the face and saying,
Youre not real so Im not going to feel scared, Im going to laugh at you instead.
When you laugh at fear, it dissolves. Because through laughing, you are using positive
emotional energy, and that will cancel out the negative emotional energy of the fear.

When we face our fears head on, we can more easily see them for what they actually are:

False Evidence Appearing Real.

When we do not face our fears head on and hide from them, we can only imagine them to be
worse than they really are. We build up a picture of them in our minds. (Like the little boy did wit
the shadow monster) But to allow yourself to experience a symptom or emotion and then talk
yourself calmly through it shows you that it is indeed false and does not need to be there.

Imagine you are in a busy shopping precinct (or situation you normally wouldnt be in due
to having M.E.). You cant breath, cant stand any longer, everything confuses you. Whats the
worst that can happen? You are not going to die, you will not be permanently damaged. Nothing
can harm you. The absolute worst is that you collapse in a heap and someone will have to help you
get home. (Of course your M.E. thoughts will be telling you that the worst part is that you will need
weeks to recover from this excursion, in which case you should tell them to stop) Nobody is going
to think badly of you and if you explain whats going on, there will certainly be nothing to be
embarrassed about. If anything you should be proud of your own bravery in taking this thing on! If
youre worried you might not be able to explain your problem to people, should you collapse, you
could even have a pre-written letter in your pocket explaining your situation.

The problems that M.E. sufferers experience when they are in busy or public environments
are very similar to panic attacks. And again, it is only the panic and worry that causes the
symptoms.

59
Lets look at some M.E thoughts in this case:

Im not going to make it to the end of the road.
I wish I could be like everybody else.
Theres too much going on.
I feel weak, I cant think straight, I cant handle it,
I cant breath, I feel numb.
I feel like Im going to have a heart attack
I feel like Im going to collapse and fade into nothing

The amygdala understand these thoughts to be a threat to your survival and spark the M.E.
based emotional memories, which in turn causes you to feel your symptoms. If you allow yourself
to think about how different you are to all the healthy people, then you are separating yourself
from them; youre separating yourself from healthiness and that will panic the amygdala. Dont get
fooled by those symptomatic sensations and dont let yourself be taken in by them. Remain strong
and positive that you can beat them, because you can. All you have to do is ignore those worrying
thoughts and stop focusing on your symptoms, dont place your attention on them, think about other
things around you. You have to push through the symptoms and realise they are fake, and the only
thing spurring them on is the anxiety that they create.

Next time you find yourself in this type of situation remember to use The Stop Method:

Stop the negative thoughts and replace them with positive ones.
Laugh at your symptoms or tell yourself theyre stupid.
Distract your attention from your symptoms.
Use opposing words to your symptoms. If you feel weak, tell yourself you feel strong. If
you feel nervous, tell yourself you feel calm and grounded.
Distract your attention from your symptoms: Look around you and think about the people
who work in the buildings you see, or think about what your favourite car is that you can
see. Think about anything at all that is around you. Try not to think about the past or the
future, stay in the present, thinking about things in your environment.
Do not start comparing yourself with others. Doing this will remind you again that you have
been ill. If you start thinking things like, Oh, all these people are so lucky not to be ill,
thats going to be another M.E. trigger.
Just appreciate the good in everyone around you. You are not alone and Im sure many of
them would come over and help you if need be but there wont be a need for that, because
you will be fine. Think positively of people around you and get involved in whats going on.
Even thinking about what kind of person the guy across the street is helps to ground you. It
helps you to feel part of society because it makes you feel more normal and not like some
alien who has had some weird disease lately and been stuck in bed for ages.

If you dont push through the scary or seemingly impossible situations, it becomes the norm
for those situations to be impossible and scary. It is wrong for you to go on living under such false
normalities and beliefs.
Become an onlooker to your symptoms, not a prisoner trapped by them. When you feel
yourself being swamped by a symptom, no matter how strong it feels, just remember, its only an
emotional sensation. Step outside of it and try to calm the amygdala and stop it from generating that
emotion by concentrating on positive emotions instead.

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Chapter 22

The Stop Method - Forget M.E.

Its not simply a case of distracting your mind from your symptoms, you must gear your life
totally away from M.E. You have to try and forget that youve been ill and that M.E. even exists at
all. To do this you will need to get anything whatsoever associated with M.E. out of your life.
If you go on internet forums and interact with other people who have M.E., if you compare
your symptoms with each other, if you keep on researching other ways to get better, if you go to
M.E. support groups or whatever it is that you may do, if you stay involved with M.E., your
amygdala is still going to keep the emotional memories of it active and thus send the messages that
instruct your body to have symptoms. At the moment your amygdala is on such a high level of alert,
that if you even whisper M.E. to it, its going to overreact and trigger a symptom.

It is as though your amygdala is a big hypochondriac or excessive worrier. You give it
something to worry about and it will panic. I sometimes imagined my amygdala to be like a nervous
nagging old lady (no offence to elderly ladies!). But I mean the sort of person who never actually
listens to what people have to say with regards to how safe something might be. They just rush their
decisions deciding that nothing is safe or good enough. If they have kids, they dont let them go out
and play because it might be dangerous.
So like your amygdala, you just want to take this person and force them to sit down and
relax, you want to tell them that they dont need to rush everything and that their kids should be
allowed to go out and play a little because this will in fact be good for their children. You want
them to stop fussing and tidying everything and sit sown and have a cup of tea, read a nice book and
put their feet up. But to get them to relax you have to first take away all of the triggers that make
them all uptight. Its the same with your amygdala.

When youre better itll be ok to think and talk about the time you were ill as by then the
M.E. based memories in your amygdala will have dissolved, and your survival instincts will have
come off red alert. But until then just wipe M.E. out of your life, because you are not strong enough
to talk about M.E. until you no longer have it. Even with this book, once youve read and learned
the methods, put it away and focus on using those methodsnot just reading about them.

There are many things that you will have to change about your everyday life in order to
remove those M.E. triggers and reminders:

Avoid Internet forums and websites about M.E.
Stop researching about M.E.
Dont talk about your symptoms. Just ignore them, they mean nothing.
Dont check for symptoms and monitor them.
Dont look in the mirror. Throughout your illness you may have checked your skin pallor
for spots and any other signs of ill health. I used to look in the mirror to see if my pupils
were rapidly changing size, (as they used to) but this is just another way to trigger an M.E.
based emotional memory, your amygdala will pick up on it so dont do it!
Get out of the house more. People usually stay at home all day if theyre ill, so being at
home may make you subconsciously aware that youre ill.

61
Make new emotional memories for your amygdala; try to go to different places. This will
help take away any reminders of your everyday M.E. life and routine.
Get a change of scenery; get out in the country for the day. If this isnt easy, dont be afraid
to ask for help. If getting help dont put pressure on yourself to be brilliant company to those who
are helping you. Just say to people not to expect too much from you and that you just need to get
out for the day as it will help your recovery. You come first. Also, dont get people who drain you
to take you out; youre better off achieving what you can by yourself than with draining people.

REMEMBER! Different environments affect your energy differently. If you are at
home alone, you will feel differently to when you are in a room full of people at a community
centre. If you are in a supermarket, you will feel differently to how you would feel if you were
stood in a field or wood. Go to places that are vitalising for you energy. Being in nature and
amongst good people in a relaxing and friendly environment is good for you because of being
stress free. This will take your mind off being ill by externalising your attention and relaxing
you.

A change of environment can be extremely beneficial as it does take you away from your
regular life, the life where youve had M.E. It helps you forget the things around you, the things that
are subtle M.E. reminders for your amygdala. I have heard of many people who have recovered
form M.E. through simply moving to a warmer country or just going fishing for a few days. That
break of a few days was enough for their amygdala to be free from the physical reminders around
the house and it gave their mind chance to clear and calm. If you can get away for a short break, just
into the countryside, you dont have to go far, then this will most likely help you use The Stop
Method as many things that the amygdala reacts to will be gone.

Introduce new things to your life, try and spend more time with people in situations where
you can relax. If youve lost touch with a lot of people, which does happen with illness; join a
group, any group. You dont have to become a lifelong member. Just do it for one hour even, go
and do anything to be around people. Dont view this as desperation. Its part of your journey to
recovering your emotional confidence and comfort zone around people.
Think about working in a charity shop. You could explain your situation and say you may
only do a few hours a week and it may only be that you do it once or for a month. People will help
you, even if you dont know them. Just being out with the public in this way will help to build your
confidence and make you feel more normal. Go to your local community centre, they could have
activities there which you can become involved in.

It is true that any M.E. reminders whatsoever will make recovery harder for you, but the
good thing is that every time you overcome symptoms through the methods in this book or through
other methods, your confidence in your ability to recover will grow.

Friends and Family

Tell all your friends and family not to talk to you as if youve been ill. For example, You
look well today, feeling better? Just imagine it this way: Your amygdala is paranoid about anything
that might suggest youre ill, so whilst its very nice of people to care how you are, if they ask you
in that concerned...how ill are you today manner, its just another trigger for your amygdala. Its
comparing the present day with bad M.E. days. Comparing yourself to times when youve felt
worse is only going to make you think about M.E.


62
Perhaps tell family and friends the following:

Im using a technique which is going to put a stop to my M.E. In order for the technique to
work best, you will need to understand a bit about it so that you too can adhere to it. With M.E, my
survival instincts have been on constant red alert causing me to be exhausted and ill. Basically my
fight or flight response mechanism has been on overdrive. I must re-educate the part of my brain
responsible for the fight or flight response and bring it down to a normal level. This part of the
brain is called the amygdala. Its the part of the brain that triggers fear and does so in order to
protect us. Of course fear is normally good as it tells us to run from danger or makes us more alert
when danger is present, but with M.E. my amygdala has become very easily panicked and so its
triggering so much fear that Im physically unable to do things like walk down the street (or
whatever example you may wish to use) or get out of be because it thinks these things pose a threat
to my survival. So I need to remove the things that panic my amygdala. I need to remove all the
reminders about M.E. from my life and from my mind. Ill have to constantly be on guard with my
thoughts and make sure I dont think about M.E. and Ill have to keep my mind distracted with non-
emotional activities to keep my mind occupied. Then the things triggering the M.E. based survival
instincts in my amygdala will be gone, so I wont get any symptoms. Its going to be a bit like
getting a catchy song out of my head except I must get any thought whatsoever of M.E. out of my
head. I basically need to be spoken to like any normal healthy person so that I can feel like a
normal healthy person. I will need you to talk to me as if I never did have and dont have M.E. Its
important to me that you stick to this, as any reminders about M.E. make the process much harder
for me. Any reminders will only alert my panicky amygdala and then trigger a symptom.

If someone does talk to you like youre ill, if they worry and say that youre doing too
much, just politely remind them not to say such things. Its up to you to decide how much you can
do and the pace youll recover at. Its also up to you to use the methods available and put all you
can into them, they do require commitment and willpower in order to be effective.




















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Chapter 23

The Stop Method - Other Treatments

In order to use The Stop Method properly, you should refrain from having any other
treatments to do with M.E. The reason for this is quite simple. If you go and have a treatment, the
amygdala will panic because to go for a treatment for M.E. is to say Hey, I have M.E. and thats
why I need this treatment. You need to be strong enough to completely block any notion that you
have M.E. out of your mind. The M.E. must psychologically be gone in order for it to physically go.
This is why when you go to the doctors you perhaps feel pretty bad whilst sat in the waiting
room. I did. Because being at the doctors aroused my anxiety more about having M.E. I made me
more aware that there was something wrong with me. Its a tricky situation really, because when
youre really ill, you may feel like you really need some medical help and in a way to be in hospital
can be comforting, but it can also bring your awareness to your illness more.

When I first developed The Stop Method I was having (five element) acupuncture, but I
stopped the acupuncture because to go to the clinic, sit in the waiting room and to receive treatment
made me feel that there was something still wrong with me. It kept the M.E. based emotional
memories active.
Incidentally Five-element acupuncture did help. I found that twice it made me feel very
good the next day, but then the M.E. would return. This is because Five-element acupuncture works
by correcting emotional energy and as M.E. symptoms actually are emotional energy thats become
too strong, the acupuncture can relieve them. The vital aspect that this acupuncture misses of course
is that it does not change the M.E. based emotional memories in the amygdala. So it is treating the
symptoms and not the root cause of M.E.
So even though some treatments may be beneficial for a short period because they make you
emotionally feel more balanced, in the long term it is the amygdala and the reasons that make you
feel emotionally low that need to be addressed.

Methods That Work Well With This Book

I fully believe that the methods alone in this book can completely cure you of M.E., but I
also know that there are other helpful treatments and therapies out there. As we are all different, I
think that its good to have a few methods to turn to so that you can see what works best for you.
Sometimes you can also get a little disheartened with one method and you just feel you need a boost
from something else to get you back on the right tracks. Its all up to what works for you.
Personally I found that I only needed the methods in this book to recover, and I occasionally used
the Emotional Freedom Technique (EFT) mentioned below, to boost my confidence with regards to
my ability to recover through using this book.
Five-element acupuncture might help in order to give you a headstart at emotionally feeling
balanced. It would then be up to you to complete the M.E. recovery by using The Stop Method.

I recommend EFT, which is a self-administered treatment that you would use for normal
emotional problems, phobias and addictions. You wouldnt use EFT to specifically treat M.E. as a
whole, instead its best to focus on one emotional problem or one symptom at a time. You could use
it to boost your confidence or emotional strength. If you wish to look into EFT, you can download a
free e-book from this site:
www.emofree.com
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The interesting factor about EFT is that it works through saying affirmations such as Even
though I feel unhappy about my weight, I deeply and completely accept myself. The nature of the
affirmation is to get you to stop caring about whatever the issue or problem you have actually
isbecause you are saying that you accept yourself and who you are even though you have this
problem. Whilst saying your affirmation you tap on certain Chinese acupressure points on the body
which helps clear emotional energy, in particular emotional energy related to your problem. So like
my methods, it is as though you must mentally relax and let go of a problem in order to let your
body relax and resolve it.

I also recommend Reverse therapy or Mickel therapy as they can help you get to the root of
any unresolved emotional issues and help you to understand how to look after your emotional well-
being in the future. Some people have recovered from M.E. completely through only using these
methods, some find they need further help after being helped a little by these methods (in particular
this is when this book might come in handy).

Even though I have mentioned these other methods, please do not be concerned and feel you
must read about them or that you must experience them. I have only mentioned these other
methods because I believe they are very good and I do not wish to advise people against them,
especially if they are already using them. Im not suggesting that you need these other methods or
that theyre essential to your recovery, so please dont worry about them. If you worry that you
must use another method in order to get better; that will be another M.E. thought! See the catch?

Some of you may be taking vitamin supplements or tablets to do with M.E. Again these will
be M.E. reminders and will panic the amygdala. But its up to your discretion to decide what you
wish to continue taking or not taking. Just remember that if you are reliant on some super
supplement that gives you a bit more energy, that reliance will not go away until you trust in your
ability to have a normal energy level without that supplement. If you believe you need the
supplement to help your energy levels, then youre believing you have M.E. If you can manage to
take a useful supplement however and just think about it differently without relying on it, then
maybe it will stop acting as a reminder to your amygdala. I dont like to advise people to stop
taking things that are good for them!

















65

Part Four

Emotions and People

Healthy Emotional
Energy
- An Emotional Balance

Beating Yourself Up
- Give Your Thinking Mind a Name
- Voice of Reason?

Beliefs and Perceptions

A Certain Type of
Person

Recognising Emotions
Hidden by M.E.
- Feeling Everyday Emotions Compared With
M.E. Symptoms

Physically Recognising
Emotions in a Healthy
Body
The Over-Protective
Body

Being on the Same
Level as Others

The Difference Between
Letting Go and
Suppressing
- If You Let Go Youll Stop Falling
- Yoga and M.E.

Think Better
- Dream

Ways of Releasing
Emotional Energy
- Writing
- Deep Relaxation
- Role-Playing a Conversation





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Chapter 24

Healthy Emotional Energy

The Stop Method is designed to re-educate the amygdala and stop it from overreacting and
triggering negative emotions. So if youre walking and feel a physical symptom that you feel fearful
of, you can use The Stop Method to override that fear, because the fear and symptom are only a
product of the amygdala overreacting. The emotional energy of the fear is an overreaction.
Of course if emotional energy has a real purpose for being there, you shouldnt just tell it to
stop, you need to answer it. So if a friend tells you that theyve shot your dog because they didnt
like it urinating on their front lawn, dont say stop to your anger and grief. Express it. Get angry at
your friend and let them know youre upset. This emotional energy is real and justified. If you dont
express it, it will only grow as you fume and fester.

Now that weve looked at the practical side of calming and resetting the amygdala, we need
to look into the emotional aspects that made you feel ill and rundown in the first place. As well as
identifying blocked emotional energy from when you havent dealt with a problem or got over a
trauma fully, this may mean examining your character and realising what changes you need to make
in yourself in order for you to be more happy, confident, assertive, content and emotionally
balanced. Expressing emotions should be a matter of course as and when you feel an emotion. You
need to identify which emotions you need to express more and how you can do that on a daily basis
in a way that doesnt seem daunting.
It may be that you need to learn to say no when people ask you to do favours that you feel
are too much for you. It may be that you have to tell someone if you feel they are domineering you
or treating you badly. It may be that you avoid certain people that youve previously felt you
shouldnt because you have a history together. It may be that you decide to follow your heart more
instead of always doing what you think should be done to prove youre a good person. You may
start doing what you want to do more and stop allowing yourself to take on missions or projects and
being the hero all the time. You may need to stop being the one that everyone else leans on (and
perhaps takes advantage of). Or it may be that you simply allow yourself to enjoy life more and not
feel guilty about doing so.

An Emotional Balance

All emotions should be expressed and not trapped. If one emotion is trapped, its likely you
wont feel the others fully, because theyll be tainted by it.
Imagine a roomful of voices in your mind, each voice represents one of your emotional
characteristics. There is a voice for joy, anger, jealousy, guilt, lust, anxiety etc. The more one of
these voices speaks, the stronger it becomes and the more inclined you are to believe what its
telling you. But it is not healthy when one voice is domineering others as this can taint your
judgement. For example if jealousy became too strong you could begin to feel jealous about people
without good cause. If one voice is domineering in your mind, there is no fairness to your attitude
and beliefs.
If your embarrassed voice is always saying things like, I cant dance in public, people
might laugh at me, or I cant tell that person theyre upsetting me, theyll just think Im pathetic,
then your self-esteem voice may give up trying to tell you any different. It may give up on telling
you that you can dance and that nobody will ridicule you anyway even if youre not that good, and
it may give up telling you that youd be right and strong to tell someone theyre being unkind. The
67
embarrassed voice can take over and stop you from doing many things that you are perfectly
capable of doing, as being embarrassed and unconfident slowly becomes part of your nature.
When one voice is too strong others will be weak and so you wont listen to them.
One enemy of emotional expression is strength. We believe we have grown strong when as
adults, we can hold back tears, anger or what we really want to say in order to be polite or accepted.
But, this scenario would mean that the self-conscious voice is speaking louder than others and
stopping you from expressing emotions. Real strength lies in not being too self-conscious,
embarrassed or unconfident to say what you feel or to cry if you need to.
Real strength comes not from when one voice is strong in your mind, but from when all
voices are equally strong. You then have an open mind and can be a better judge of things, without
having one overly strong emotion tainting your opinion.


































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Chapter 25

Beating Yourself Up

When something bad happens to you, no matter how small, there then can be an underlying
awareness about it that causes you to feel like everything is going badly. The negative voice in your
mind can keep verbally beating you up. The old saying Its going to be one of those days, sums up
what I mean. Through saying Its going to be one of those days, you set yourself a negative
outlook for the day whereby you expect lots of things to go wrong. If you set your sights on
negativity, negative things usually occur.

Heres an example:

You have been having some pretty bad luck lately; you messed up a job at work and said
something mean to a friend. You regret this and your self-esteem is low because of it. On the way
home from work in your car, you go to overtake a bus but it is not clear to. At the last moment you
see a car coming towards you. You swerve to avoid it. You narrowly escape a fatal accident.
Nobody is hurt, but the driver of the other car is very shook up. You apologise, console her and
swap details. Everyone goes home.
At home you feel terrible about this accident, it was your fault and you curse yourself for
being so reckless and not paying attention properly. You keep thinking about how mindlessly you
were driving. Instead of thinking, At least I didnt hurt anybody or myself in that accident and did
manage to swerve in time, you carry on telling yourself off. Then you get into thinking about how
mean you were to your friend at work and how you messed up that job. Instead of keeping in mind
that tomorrow is another day with which you can make a fresh start, you think to yourself, Im just
a walking disaster. You allow such degrading thoughts about yourself to go on and on, even
though they are only making you feel worse. Then instead of looking at other things with a fresh
and clear view, your negative feelings from these three events taint everything and make you feel
rubbish. Your negative thinking forms a belief about yourself that you are a walking disaster and
this lowers your confidence. As a result of this, the next day you do not concentrate properly on
your work, you dont mend things with your friend and you therefore do not do things as well as
you could because you carry on feeling rubbish. This only results in your self-esteem getting lower.
Sometimes we are too hard on ourselves and allow our thoughts to batter our spirits down.
You shouldnt think things to yourself that you wouldnt say to someone else in a consoling
situation. If it was your friend who had had caused that car accident, you wouldnt say to them,
Youre a walking disaster! You cant get anything right lately, whats wrong with you? as this
would not help them feel better or help them put the accident behind them. If you were a good
friend you would console them, let them talk about the accident and say things to help them move
on in life. If you are being a decent friend to yourself, you should also console yourself in this
manner and not put yourself down.
Whether a negative voice in your head is telling you that you cant dance or that youre a
walking disaster, dont listen to it and dont follow that thought pattern. Accept your mistakes and
faults; youre human. Learn from mistakes and move on.
If you had a cigarette and were meant to have quit, if you ate too much and were supposed
to be dieting, if you said something daft to someone or if you did anything you later regret, just
accept that you did it and say to yourself, Ill try and do better next time, its not a big deal. You
can always apologise to people. Dwelling on mistakes or failures will only make you feel worse and
then youll be less able to correct things or improve. Dont beat yourself up over anything. Always
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look for the positive route out. Your thoughts and actions should all be geared towards your good
health and happiness. If anything you think or do stops that from being the case, dont do it and
dont think it. Dont ever say or think things to yourself that you wouldnt say to a friend if telling
them how they should feel.

Give Your Thinking Mind a Name

If you wanted to you could give your thinking brain a nickname like Smeghead or
Thickhead. I personally prefer Smeghead and I call my thinking mind this whenever I catch it
going off on one. That is, whenever it gets carried away with M.E. thoughts or any thoughts that
are inconsiderate of my feelings, my time or the truth. Whenever I catch it worrying about
something it doesnt need to worry about, whenever I catch it putting me down and making me feel
bad or whenever I catch it making problems out of nothing because its just considering too many
things that could (but probably wont) go wrong.
I dont call my thinking mind names in a particularly nasty way, more in a compassionately
Oi, youre being an idiot, theres no need for that, stop it, kind of way. Its good if you can take
on this joking attitude with your negative thoughts as it can help you to deal with them better
instead of being carried away by them. It makes me laugh when I catch my thoughts out and point
out to my thinking mind that its being silly. Then I get a sense of relief because Ive realised those
negative thoughts arent necessary and I dont need to be feeling the emotions associated with them.

Voice of Reason?

We sometimes refer to the voice in our head as the voice of reason. This voice tells us not
to do something potentially stupid, it may tell us what is good for us or what we like, we believe it
protects and guides us through life. But the problem with the voice of reason is that it is often not
very reasonable when it comes to considering our feelings. For example, the voice of reason may
tell us not to write a love poem to someone in case we make a fool of ourselves, but our heart may
tell us to write the poem. The voice of reason may tell us not to climb a tree in case we fall, but our
heart may be screaming out to climb the tree because it looks like fun.
Whilst the voice of reason is important, its also just as important to follow your heart and
not let the voice of reason take over. It is your inner calm voice that you must nurture and listen to.
The voice of inner calm does not panic and worry, it does not tell you that you must do things, it
does not hassle you, it merely makes you feel confident in what you do and loved. The inner calm
voice comes from your heart or soul if you like. It does not come from the thinking mind.
If you do not distinguish between your inner voice and you so called voice of reason, if
you continue to follow your voice of reason and dont tell it to shut up from time to time, it will
get you carried away with things that dont concern your emotional well being. A major key to
beating M.E. is listening to your inner voice, your calm voice, and allowing it to be kind towards
you.









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Chapter 26

Beliefs and Perceptions

Perceptions about yourself derive from all kinds of experiences and interactions in your life.
For example, if you are encouraged and complimented about what you do, you may have more
confidence and self esteem. Unfortunately experiences and interactions can also cause you to
believe negative things about yourself.

People are very inclined to set moral standards for others. - Elizabeth Drew

If someone you trust tells you youre worthless everyday, youll soon start believing that. If
someone is always badly criticising what you do, youre going to worry about what you do and
when you make mistakes will feel them all the more. If you get no compliments or positive
feedback for things youve done, things that perhaps you cared about, you will feel like it was a
waste of time and may lose confidence in yourself. Such things as low self-esteem, jealousy,
shyness and being unconfident can creep into your life gradually and then become established as the
norm. It can become part of your nature to be shy or unconfident.
It is up to the individual to except knowledge about themselves from those around them. If
someone is trying to make you feel bad about yourself, you dont have to take his or her opinion as
true.

Nobody can make you feel inferior without your permission. - Eleanor Roosevelt

Negative emotional energy can also arise from bad situations in your life, from un-calmed
fears caused by past accidents or illnesss, or from what you may have come to believe about
yourself, for example, that youre not good enough or that you must achieve a great deal in order to
be loved and appreciated.
The problem many people have is that they do not believe they are a good person to begin
with. They do not start off by thinking, Well Im a great person that can achieve what I want to if I
put my mind to it. Instead we often think, I must prove myself in order to be a great person. The
truth is that we are all fantastic people if we act from our heart and it doesnt matter how successful
or unsuccessful we are. The most successful people in life are those who live by their heart,
allowing themselves to be happy and caring of others; those who dont let negative thoughts and
beliefs take over and hold them back.

To be yourself in a world that is constantly trying to make you something else is the greatest
accomplishment. - Ralph Waldo Emerson. American Poet, Lecturer and Essayist

We may have grown up not being able to speak our mind or voice our feelings because to do
so wasnt viewed as acceptable by peers and friends. Some of us may have been ridiculed for
showing emotion and so decided it best not to. We may have learned that showing emotion was a
weakness that should be controlled and that to gain respect of others we should be strong like iron,
never shedding a tear. If you have learnt that its not acceptable to get angry or upset, then you
wont allow yourself to be angry or upset because you will feel embarrassed by such emotions or
that youre being hysterical or pathetic. It is however being able to express emotions without getting
embarrassed that shows real strength, not hiding them. It is only when we bottle up our feelings and
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then one day express our anger or unhappiness all at once that we can seem hysterical, weak or
unstable.
Of course its good to consider what you say before you open your mouth as you dont want
to say the wrong thing, but if we go away and think for too long, we can stew in our anger or grow
more upset because we tend to add other thoughts from separate events into the equation and then
build them all up into one much bigger problem. Expressing pure emotional energy as and when it
arises, means that feelings are not tainted by over-thinking, negative attitudes or beliefs. Emotions
are then more easily released, which is healthier for everyone concerned.

If you do believe you have a negative quality such as shyness or uselessness, ask yourself
how much truth is there in those beliefs? Nobody is worthless; everybody can make mistakes.
Mistakes are a good way to learn. Doing something you care about isnt a waste of time and getting
angry or upset is only human its inhuman to not show such emotions. Be careful about what you
believe about yourself. If you have formed negative beliefs and attitudes that do not help you, you
should change them today.

We should also take care what beliefs we inflict on ourselves, its not only other people that
can cause us to hold false beliefs about ourselves, (as I mentioned in the previous chapter - Beating
Yourself Up. We can get carried away with our thoughts and turn molehills into mountains. We
can make ourselves feel so guilty or stupid about something that we can begin to label ourselves as
nasty or useless in some way.

Thinking too much can also lead us to being obsessed with why we feel a negative emotion.

Because emotional pain can feel so strong, it is quite easy to misunderstand it. Depression often
occurs when we experience emotional pain and begin to think that the emotional pain is abnormal.
It is important to not let yourself think there is something wrong with you for being unhappy.
Emotional pain is a normal and healthy part of life. Focus should not fall on examining the
emotional pain and worrying about it, instead focus should be on resolving emotional pain by doing
something to cheer you up, such as calling a friend or doing something you enjoy, or on releasing
the negative emotion through expression. For example: through crying, shouting, apologising or
righting a wrong. Negative emotional cycles can continue if you do not act on your emotions. This
is when people can become known as moody, or miserable.
True authentic feelings move through in waves, and most don't last more than a few
minutes. If you're experiencing feelings that persist for hours or days, youre probably over thinking
about a problem and circling negative thoughts around in your head or youre avoiding dealing with
it.

Heavy thoughts bring on physical maladies; when the soul is oppressed so is the body.
- Martin Luther

Its ok to think about the reason why you feel bad, because then you can gear your energy
towards sorting it out; but too much thinking beyond that can cause you to feel unnecessarily worse.
For example, in the case of a divorce, a person could think Its because Im a bad person that my
partner doesnt want to be with me, nobody will ever want to be with me. The person may think
about everything theyve done wrong. Thinking that youre a bad person is not going to help you
progress in life and is probably not true anyway. Unfortunately, once we begin thinking such
thoughts, it can be hard to turn them around. We can start living our lives by such beliefs of who we
think we are and grow further apart from our real selves.

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Many negative thoughts will stem from having M.E.
For example, you could be slow at conversation because your mind is foggy-headed, so you perhaps
remain quiet or say things that dont make perfect sense to everyone else. Its then very easy to
begin thinking Im such an idiot, why didnt I understand what they were talking about or Im so
boring to talk to, I can never think of anything to say and I never make people laugh. In a state of
illness, you feel the emotions brought on by such thoughts as symptoms. So it may be that youre
sat amongst your friends and you suddenly feel your symptoms worsen, then you decide its best to
go home. What you must do is identify such negative thought processes and stop them from
happening, as you can do with the M.E. based thoughts. You can tell the negative thoughts to take
get lost and replace them with positive thoughts like I am interesting and clever, thank you. Or
instead of thinking Im stupid because I cant keep up with the conversation, think, Its good to
not be talking all the time, its terrible when someone rambles on and bores you senseless!
Sometimes with M.E. its hard to cope with a lot of people and activity, but is that the real
truth or are your thoughts just falsely leading you on? Perhaps if you can stop worrying that you
cant cope, youll find you can cope perfectly well. Think positively about yourself and those
around you, whether theyre friends or people in the supermarket.
Trips to the supermarket are a nightmare for many M.E. sufferers. The bright strip lights, the
noise, and the masses of shoppers. But in such situations, youve got to stop any negative thought
processes. Stop yourself thinking about the bright light hurting your eyes, do something to draw
your attention away from that symptom, absolutely anything. Stop the thoughts that people are
rushing past you and could knock you over in your weak state. Instead think about how strong you
are to be out and about and how lucky you are that there are so many people around you that could
help you out if you got into trouble. Dont look upon the other shoppers as threats, but as people
who could help you if you needed it.
There is often a misconception about society that nobody will help anyone else and that
were all out for ourselves. But most people will respond to a request for help because we all want
to be part of a community, it pleases us to help others. In order to be happy ourselves, one golden
rule has always been to make others happy.



















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Chapter 27

A Certain Type of Person

Most M.E. sufferers Ive met are a certain type of person, myself included. (Its a good
person type, so please dont get offended!) Of course Im sure many M.E. sufferers do not fall
under this person type, but Im sure most M.E. sufferers are sensitive and caring people. Therefore
you should be wary of having characteristics of this person type, characteristics that mean you do
not properly look after your well-being.
This type of person is normally full of energy and they get lots of fulfilment out of helping
others and taking on meaningful projects. They put themselves last and others first. They may take
on the majority of work alone and so may be taken advantage of. They see their sacrifice as normal,
because they feel responsible for everything. To sum it up this type of person is the sort that wants
to save the world. Not literally of course, but they definitely want to play their part in changing the
world for the better.
This type of person may sound good, but the problem is the pressure they put on themselves
and the sacrifice they make with regards to their own emotional needs. Fun can go out of the
window and an awareness of self-compassion can be lost. Instead they can carry on regardless
telling themselves to do more and that they can have a rest when the current project theyre working
on comes to an end. But because they keep taking on things and helping people, their work never
comes to an end. So eventually their emotional well-being cant take anymore and forces them to
stop by making them ill or physically incapable of working.

One of the symptoms of an approaching nervous breakdown is the belief that ones work is terribly
important. Bertrand Russell. Author of Conquest of Happiness

The best thing you can do for others is to look after yourself properly and live your life so
that youre happy. If you are happy in what you do and how you live your life, it will make the
people you come into contact with happy. This is the best gift of all. The airplane safety instructions
put it best:

Please place your oxygen mask on first, before attempting to help anyone else. If you can not breath
and are struggling, you will not be able to help anyone else.

The dilemma that most helpful people overlook is that they can compromise their own
health and happiness through always thinking of others and never putting their own happiness first.
When we are busy we often tell ourselves that we dont have time for relaxing and fun. But we
daily need to have times of relaxation and enjoyment in order to wind down and be ready for whats
coming next.

I remember when I went for my first session of Reverse Therapy. I sat down in the room and
started chatting with the therapist. In the middle of our introductions, she excused herself to go and
get her cup of tea that shed left in another room. She went and got it (I had been offered one and
declined earlier) and when she returned she said to me I bet you would never get up in the middle
of a session because you wanted your up of tea. She was right; my thinking would have stopped
me. I would have thought it impolite or unprofessional. But it isnt really. She was just listening to
what her body wanted. I then realised that I had often neglected to listen to what my body wanted, I
never said if I felt bored, cold or unhappy about something. As small as one of these things may
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seem, like not saying if youre thirsty, they are all indications for your body that it cannot rely on
you to get it what it wants or needs. The brain makes you feel tired if youre bored or makes your
mouth dry if youre thirsty. If you continually ignore these messages from your body, it stands to
reason that the brain will eventually begin to worry that you are in danger from yourself. Actually,
even as I sit here typing this, I know Ive been working on this book all day and Id like to stop now
and do something relaxing. My thinking brain is telling me to carry on so I can get closer to
finishing it whilst my body is telling me to relax. Before I had M.E. I would have carried on
working, but now, well now I listen to what my body wantsso Im going to switch off the
computer and go see some friends

We need to empty our minds of clutter so that we feel refreshed. If we dont do this it can
actually result in us doing poorer work and being less productive anyway, because all the thoughts
about people, things we have to do and our responsibilities pile up and become a mountain of
clutter through which we an not see clearly.

For peace of mind, resign as general manager of the universe. - Author Unknown

It takes strength to admit when youve taken on too much. Sometimes we can carry on in a
job that were unhappy with because we think we should be capable of doing it and its the kind of
job we should have. We dont want to admit that we would feel happier working in a different field
or on a lesser wage. But, life is short and your happiness and the happiness of those around you is
much more important than a job or anything else. The happiness of those around you will come if
you are happy, not if you are miserable and forcing yourself to do things you dont want to.
Just like teenagers who look at size six supermodels and believe that they too should be a
size six, dont let yourself be fooled by society into thinking you have to be a certain way or
achieve certain things. Society can place many ideas on us that dont feel right. We should never
feel pressured in life, discipline is good but going against your feelings can result in leading an
untrue existence.

It is better to follow your own lifes mission however imperfectly, than to assume the life mission of
another person, however successfully. The Bhagavad Gita

Another quality that only a few M.E. sufferers Ive met possess, is that they can be
controlling. I dont mean to judge this quality in people, but it is only a concern that people who
have a tendency to control will be more likely to take on too much (as they dont trust others to do
the job properly) and they may also find it harder to follow a method such as the ones Ive written
about in this book. This is not a quality that goes well with letting go of your beliefs. Controlling
people tend to separate themselves from the rest perhaps as they feel they cant rely on others. They
also tend to let their heads rule them rather than their heart. This tendency means they will be less
likely to let go of their controlling M.E. thoughts and of all the knowledge theyve accumulated
about M.E.
They also may find it harder to identify with other M.E. sufferers and recognise that
everybody has an M.E. story and has experienced completely mind-blowing symptoms and that all
M.E. sufferers will have had friends that they felt did not understand how weird and strong their
M.E. symptoms were. Controlling people may find it hard to let go of everything theyve been
through and allow themselves to forget it, but unfortunately this is what must be done in order to
recover. The past must be left behind and bad emotions resolved. Its no good to be clinging onto
personal M.E. stories or allowing yourself to become absorbed in how a symptom feels and its no
use thinking that your M.E. is different to anyone elses and that you cant get better, because you
can.
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Chapter 28

Recognising Emotions Hidden by M.E.

Feelings are movements of emotional energy which if allowed to flow naturally help us to
act appropriately in our lives. This can be likened to a river flowing freely and unimpeded down a
mountainside. The flow of the river can be halted by damming it, but the water that builds up
weighs heavily on the dam walls which must exert a huge force to contain it. Similarly, blocking
our own feelings and emotions requires energy and force, which is why it makes us so tired.
Emotions should wash over us like waves, the feelings bubbling out into nothing. If they are
ignored with no reaction or response, they can grow and cause a blockage. Such blockages can
make you unwell.
Sometimes we do not allow our feelings to flow and be expressed, because we feel
embarrassed by them or we think theyll be taken badly. If however you go through life allowing
your thinking brain to tell you that emotions are inappropriate and then you dont act on them, you
are ignoring a basic bodily function, the function of emotional expression. Imagine if you
suppressed or ignored any other bodily function, if you tried not to go to the toilet! Emotions are
energy and energy needs to move or be released.

Feeling Everyday Emotions Compared With M.E. Symptoms

Your symptoms are constantly screaming for your attention and theyre very good at getting
it! Theyre so strong and overwhelming that they capture you and fool you into thinking theyre
something more than basic emotional energy thats gone haywire. They make you panic and fearful
because they feel so strong. You may not feel like youre panicking or scared but subconsciously
your amygdala will be triggering these emotions in response to your symptoms. Remember that you
do not feel emotional energy normally, that is why you may think But I dont feel scared, I feel
perfectly fine emotionally. The fear is not presenting itself as a sensation you can recognize such as
a knot in the stomach or a slight shiver down your spine, instead its making your legs feel numb,
giving you digestion problems or causing another of your M.E. symptoms.
It is the same with stress. We do not always notice when we are stressed because it starts
manifesting into symptoms that we do not recognise as stress related. We get tight shoulders and
necks, we find it hard to concentrate or we get bad digestion. We learn to live with such problems
and carry on doing the very things that stress us because we do not realise how much they stress us.
We just assume that we have bad digestion or we assume are stiff becausethats just how we are.
We are not very good at listening to what our body wants emotionally and we are not always
good at noticing when we are stressed. This is because we often listen to our thinking mind too
much when it tells us to carry on working and pushing ourselves, when it keeps saying A holiday is
just round the corner...just finish off this one last thing but the holiday never comes and so we
keep on pushing ourselves. And so eventually, our needs get silenced as we ignore them more and
more, as we ignore our want for some time out or something fun. Its then that we get out of touch
with our emotions, our need to have fun and relax, our inner voice andour real selves.

When we feel pressured we may say, It was like the weight of the world on my shoulders.
We are referring to a physical sensation in the body, caused by having too much responsibility. You
literally do feel pressured. You walk about with slumped shoulders feeling weighed down. When
the responsibility goes, the weight on your shoulders lifts, you feel free and your posture improves.
We also have sayings like, I froze with fear, I had butterflies in my stomach or my heart sank.
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These all describe the physical sensations in the body when experiencing emotions of fear, anxiety
and sadness. We can all understand what these sensations mean in relation to the emotion they
represent.
Because M.E. makes emotions very powerful sensations however, their meaning is lost.
With M.E. you cannot recognise these powerful sensations or symptoms for what they are which is
very, very strong emotions. The amygdala is in a permanent state of red alert as its constantly
responding to these very strong negative emotions, and because the amygdalas response is only to
do things like release more adrenalin and to keep on pumping blood to the muscles, their response
is exactly whats causing the symptoms in the first place. The amygdala gets stuck in a loop
whereby its constantly panicking about the symptoms that its creating anyway. It creates muscle
tension, fatigue, weakness, irritable bowel syndrome, palpitations and all of the many other
symptoms youre experiencing.
Many of your symptoms are caused by the core emotions of fear, anger and sadness. You
are scared by your illness, you are frustrated at not being able to live a normal and full life and you
are sad because of this. As its not usual to feel these emotions as symptoms, you cannot recognise
them for what they are and you therefore can not deal with them.
You may be angry at being stuck in bed, but as that anger may be appearing to you in the
form of exhaustion and headaches, you cannot recognise it. So the anger continues; the emotion
gets triggered over and over again as you fail to resolve it because you physically cant get out of
bed, and you therefore wont stop feeling angry about being stuck in bed.
Even though we cant recognise some emotions behind symptoms, it doesnt mean we have
to be unaware of our emotional needs. If we are alone at home all day because we cant physically
leave the house, we will be lonely. If we are stuck in bed, we will be frustrated, if we get feelings of
severe weakness, we will feel scared. These feelings stand to reason and you usually can feel them a
bit anyway, even if they are also manifesting as a symptom. So it can be quite easy to figure out
what feeling is behind a symptom.
Your first thought is usually the right one as it generally relays what your sixth sense
believes. Your sixth sense is your subconscious, what you know to be true before your thoughts
come racing along with other suggestions and ideas; its your intuition if you like. There is actually
a very good book called Blink: The Power of Thinking Without Thinking by Malcolm Gladwell.
It is all about the sixth sense and how our initial interpretations of a situation, in those moments
before our thinking mind has chance to register whats going on, are practically always correct. I
found it useful because it taught me that over-thinking is pretty pointless and rarely produces
correct outcomes.
So if youre wandering why you feel unhappy or feeling a symptom, just remember not to
think about it too much or your thoughts may lead you off on a wild goose chase! The first answer
that comes to mind is usually the right one so its pointless to think past this and analyse whether or
not you are feeling upset by something else.

The usefulness in realising what emotion is causing your symptom lies in knowing that you
shouldnt put more negative energy into that emotion. So for example, you shouldnt cultivate the
emotions of loneliness, frustration and fear any further. Instead of following those emotional paths
do things that will make you feel happy, liberated and confident.
In such a case as being stuck in bed you can take small steps. Put your foot out of bed if you
can or if theres a window nearby, stick your head out in the fresh air. Then concentrate on feeling
the liberation and excitement of doing these small movements. Later try sticking your whole leg out
of bed and reaching to the floor or try lifting your torso out the window. Gradually with small steps,
let positive emotions you feel become more so that they can cancel out the fear, sadness and
frustration.
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Whilst doing this keep using The Stop Method and block out M.E. based thoughts that
may be telling you youll feel weaker if you put your leg out of bed or stick your head out the
window. Thats rubbish. Tiredness or weakness will only come if you allow the amygdala to panic.
So block the thoughts that make it panic and instead have confident and compassionate thoughts.
Tell yourself you can do this and that it doesnt matter how quickly you do it. Take your time but
dont plan too far ahead so that you result in putting it off, act in the present or when it feels right. If
you keep worrying about it, it will never feel right because youll feel worried about it. Youve just
got to do it without worrying.

Likewise if you feel you cant walk to the end of the street, agree with yourself that youll
only walk a few metres to start. Dont push yourself. Gradually increase the distance and cancel out
your fear through allowing your confidence to grow as you walk further each time.
Listen to your gut feeling and if its still screaming No! No! I cant walk a few metres!
agree to take it down to a step out the door. If your gut feeling is happy with this, then take a step
out and then come back. Never change your mind and decide to go further as this will show your
body that it cant trust you as youve not done what you agreed. You have to build up trust between
your body-mind and your thinking mind. Next time you can agree to go that bit further.
Be compassionate with yourself and dont ever force it. The M.E. thoughts are a lie created
by a panicking amygdala and when you can stop believing and following them, youll be on the
right tracks. If you fear the M.E., it will exist. If you can think bigger than the M.E. and look upon it
as something separate to you that has no power over you, it will become possible to be free of it.
Your strength and willpower is bigger than M.E.

Its a good idea to listen to music that makes you feel good. I used to listen to motivating
happy music on my walkman when I was building up my walking distance. Music can build
positive emotions without much effort from you. (As long as its not depressing music!)
Throughout history song has been used to get people through war and difficult times. Positive songs
keep hope alive and build confidence. Imagine if soldiers sang war songs about getting hurt or
captured or not seeing their families again. They would destroy their spirits and there would be no
motivation. This scenario is the same in every one of us; if we want to achieve something but keep
telling ourselves its pointless to batter ourselves down with negative thoughts, how can we ever
expect to get anywhere or be happy?

Fighting negative emotions is hard. Because you are physically feeling the negative
emotions, the reasons for them feel very real and solid. But once youve experienced such a state of
dis-ease and discontentment (as you do with M.E.), at least you can really understand how precious
it is to be happy and healthy and that will help you fight the M.E, it will help to drive you.

Its hard to start building confidence and joy out of a battered soul.
But, a battered soul will feel confidence and joy all the more when it does again feel them.
Author unknown








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Chapter 29

Physically Recognising Emotions in
a Healthy Body

As you may have trouble recognising core emotions such as fear, anger and sadness, it may
help you to know how you normally would physically feel them in the body. Different emotions
travel through different body zones.

Fear usually emerges in the gut and will travel up through the body. You may be familiar
with having butterflies in your stomach or the hairs on the back of your neck standing up. Fear
helps by protecting us from doing things that could harm us. If you ignore it or remain in the scary
situation, the fear will stay in your gut. This could give you Nausea, Irritable Bowel Syndrome,
Indigestion or Ulcers.
Anger is felt in the back, between the shoulder blades, and across the back of the neck and
round to the sides of the jaw. You can feel stiff, sore or tight in these places if you dont express
anger. If you are angry with someone, and you never say or try to resolve the situation, your anger
builds. Each negative experience of this person piles up on top of the last. Eventually they do
something very little and harmless, mildly annoying, but it makes you explode, you hit the roof as
the saying goes. This is because all the anger from previous experiences with the person has been
stored in your body and in your memories. When you explode at the person, this anger is released
all at once. Anger is a very powerful emotion to keep unexpressed.
Sadness can develop in the heart, lungs or eyes. He died of a broken heart this saying
expresses sadness and grief. The sadness is felt in the heart, almost as an ache. From the chest, it
can travel up through the throat. Its quite common to get a sore throat when youre feeling a bit
down. Sadness can then travel up to the eyes, at which point we may cry. Have you ever heard
anyone say, Oh, I had a good cry about it and then felt a lot better. Crying does help you feel
better as it disperses the sadness that has moved through you, taking it out through the eyes. This
can be a very renewing and cleansing experience; it also expels chemicals that are responsible for
the feeling.
It may also be useful to know how we feel joy
Joy can be felt in the chest and sometimes across the whole torso. My heart lifted is a perfect
saying to describe joy. Its a feeling of content lightness and is very pleasurable and relaxing.
Smiling and laughing are main forms of releasing this type of energy and sometimes if we have too
much of it, we laugh till we cry.

With every thought of worry, concern, anger, fear or pain there is a muscular contraction
somewhere in the body. With every positive thought, the body is bought closer to relaxation. Deep
relaxation allows energy to become flowing and soft. When energy is flowing smoothly the body
can begin to heal emotionally, physically and mentally. The human body has an amazing ability to
heal itself given the right stress free conditions. If you continue to struggle and wallow in M.E.
thought and negative thought patterns, you are placing stress on the body. Your body is an amazing
piece of engineering, but like with any machine, stress causes injury.



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Chapter 30

The Over-Protective Body

Many people believe that M.E. comes from having Glandular Fever or Pneumonia. This is
partly true as M.E. can come about through a shock to the system. In the same way that we can
suffer emotional trauma from a bad occurrence in life or suffer shock from an accident, we can
suffer physical trauma through having a disease like Glandular Fever. The body can hold onto a
memory of the disease and so a person will not believe the disease has cleared as they may still get
the odd twang or discomfort where the problem used to be. Areas that have been affected by disease
can still ache and give the impression that the disease is still present. The body holds onto a
memory of them in order to be aware of them should they occur again, the body overprotects. So
the misconception is that diseases like Glandular Fever and Pneumonia are still in the body and the
immune system is unable to recover from them.
If you believe that you have not recovered from a disease then the worry about it can cause
your body to hold onto tension related to the disease. If your lungs have been inflamed or
something like that, its very easy to hold onto that feeling because as with M.E. symptoms you
may be subconsciously checking to see if the inflammation is still there, you may be monitoring
how your lungs feel in different environments or worrying if you have any slight pain. This
checking brings tension to the lung area and that can cause pain or tightness. So as with M.E.
symptoms you then get a catch twenty-two situation whereby your worrying and awareness of a
problem is creating the problem.
So if you had Glandular Fever and then got M.E., the M.E. would only psychologically be
related to the Glandular Fever. The M.E. is still only there because the amygdala is on red alert and
one reason its on red alert is because you are scared that you cant shake the Glandular Fever.

The body is very good at holding onto tension and remembering things that hurt it. Its very
easy to demonstrate how the suggestion of pain can give a real sensation.
To do this you can stand in front of your bathroom mirror. Have a small sewing pin or
needle in one hand and in your reflection bring the sharp tip of that pin so it looks as though its
going to poke you right in the pupil. Doing this might cause a slight sensation in the pupil because
there is a suggestion of putting something sharp in your eye even though the pin is actually pointed
at the mirror.













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Chapter 31

Being on the Same Level as Others

Many M.E. sufferers find it hard to talk or be around some people for long, if at all and this
is not because these people are really annoying or insufferable, its just that when you have M.E.
you are much more sensitive to the energy or vibe that people give off. So its not only with food,
drugs, light and sound that an M.E. sufferer may be sensitive, they can be more sensitive or tuned in
to energies. This also means that they could find walking in the countryside easier than walking in
the city - because a city is naturally more draining and the countryside is naturally more
invigorating - whereas a healthy person might not notice the difference in their energy level.

The dilemma of finding people hard to be with can occur with family members or even
partners. An M.E. sufferer may then worry that this means they no longer love these people or that
deep down they dont really like them. They may over-think about how they feel about someone
and come to the wrong conclusion anyway, because the thinking brain shouldnt be used for
working out how you feel emotionally - its no good at it!
One M.E. sufferer told me that whenever they held hands with their partner for a few
minutes, their hand would actually start to ache. This is the M.E. sufferers body signal to say that it
doesnt want to be in close contact with that person. This might not be because they dont like
them; it could simply be an energy clash. For some reason the partner of the M.E. sufferer makes
them feel emotionally negative. This could be because the partner dominates the M.E. sufferer or
makes them feel inferior in some way.
For instance, lets say your friend is very intelligent, rational, calm, reliable and strong.
These are all good traits. But if for example you are feeling unconfident or a little depressed, you
may get frustrated with this friend and not want to be around them. This is because they have such a
positively strong character that you find it hard to be yourself and deal with your lack of confidence
or depression when with them. This is partly your own fault because perhaps youre being jealous.
All the same, it is still a clash of energy that holds one person back.
It is the same situation as when you get one person who talks more than another. When I
worked in a school, there were two girls in my class. One was extremely shy and the other talked a
lot. The talkative one always tried to look after the shy one but only ended up domineering her. The
shy one was eventually moved to another class where there were two other girls. She came out of
her shell instantly and now walks around the school smiling all the time and speaking a lot more
whereas before she hardly spoke at all. The point is that once the shy girl was taken away form the
kind but domineering girl, the shy girl was able to blossom and be her happy self.

With M.E., though people may not mean to domineer you or impose parts of their
personality onto you, they do. This is maybe because M.E. sufferers find it hard enough to relax as
it is and to feel that they have to live up to someone elses character only makes it harder for them.
Its ok to not want to be around someone or talk to them; its normal that you should be
affected by the energy given off by others if your emotional well-being is low. For example, if
someone is very full of energy and always bustling about, its only going to subconsciously remind
you of how lacking in energy you are and thus trigger your amygdala to be on the alert about your
energy problems.
Many people including myself experienced symptoms just from being in the same room as
someone else. I had a friend who was very anxious and as my own energy was low, I found it hard
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to juxtapose that persons anxiety. I also had a friend who was always very energetic and creative
and as I couldnt keep up with them, it brought my awareness back to how tired I was.
We affect each other even on normal healthy levels. If you get on a bus and are in a bad
mood but the driver smiles at you kindly and says something pleasant, that small interaction can
help to change your mood a little and make you realise that what youre moping about isnt that
bad.
Its just perhaps something to be aware of, that you may be more sensitive to other peoples
energy and emotions than usual if you have M.E. and it isnt only food, sound and light that you can
be sensitive to. Hopefully being aware of this means you will not waste your time worrying about
why a friend brings on your symptoms, Ive just mentioned it to maybe save you from over-
thinking about it because over-thinking about things like was sometimes a problem for me and it
always bought on mammoth head flu symptoms. Since my recovery, Ive realised that where I felt I
couldnt stand to be in the same room as some people because they increased my symptom level, I
do still like them and am not affected by them anymore




































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Chapter 32

The Difference Between Letting Go and
Suppressing

We can say that there are two types of emotion:

Genuine emotion, which is primarily based on initial feelings.
Phantom emotion that primarily stems from your thoughts and beliefs.

Genuine emotion can be hard to suppress as you body wishes to express it. For example if
you received news that a friend had died, you would most likely want to cry. You also might feel
angry and well, pretty devastated. Now if for some reason you were in a situation whereby you
couldnt express your emotion about your friends death, because perhaps you were in a position
whereby you had to hold it together and not show you were upset, then it would take a lot of effort
for you to maintain your composure and suppress those feelings. It takes energy to suppress anger,
tears or any kind of genuine emotion. Even joy is hard to suppress, for example if you cant laugh at
someone who appears comical to you in case you hurt their feelings.
With phantom emotions however, the reason behind them are not based on a solid reason
such as a friend dying or you being unjustly criticised. Phantom emotion is based on thoughts and
beliefs that might not be true, for example you may think somebody thinks badly of you when
really they quite like you. It is therefore possible to let go of phantom emotions simply by changing
your belief, by stopping thinking that the person thinks of you badly and by beginning to notice the
things they do that show they like you.
Letting go of phantom emotions can actually give you a sense of freedom and a sense of
relief, like having a weight lifted off of your shoulders. For example you may have a feeling that
you cant walk down the street because of your M.E. symptoms. This feeling may press on you and
bother you. To let go of it however would be like having a weight lifted off of your shoulders. To
stop caring and stop believing it (even though it may have been the case that you cant walk down
your street for quite a while) will be a relief.

My point is that you will not be suppressing the negative M.E. based emotions, you will not
be squashing them down so that you can express them later, as you would if your friend had died.
Instead you will be stopping them and trying to let go of them, to dissolve them so that you dont
have to express them or continue feeling them. Because the reasons that those feelings are there for
are not valid. Negative M.E. emotions are caused by the symptoms of M.E. or by negative thought
patterns and M.E. symptoms and negative thought patterns do not have to exist, they can be
changed if you apply yourself to changing them.
When I was using The Stop Method to stop my M.E. based thoughts, thoughts that
instigated M.E. based feelings in me such as fear and anger, it felt very relieving to say right thats
it Im not going to allow those feelings to envelop me anymore, it wasnt hard as it is with
suppressing emotions, it was like a great weight had been lifted off of my shoulders. When I
excepted that I didnt need to have those thoughts and feelings and I opened my mind up to the
possibility that I could actually let go of the M.E. thoughts and just tell them to politely get lost, it
took no effort to stop them.
Even though I was still stuck with the M.E. limitations imposed by my symptoms, so I
couldnt do very much, it was a relief to know I didnt need to worry anymore about whether I was
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too weak to do this or that, or too exhausted to get out of bed. And its that relief that you want, that
I dont care about my symptoms and I dont care if I feel like I cant cope, what does it matter,
Im just going to enjoy myself and ignore that gloomy felling. feeling. Because its then that you
stop giving them the fuel that they need to keep being triggered, that fuel being negative emotional
energy caused by you worries and fears. If you can let go, youre practically recovered.
Allow yourself to feel happy that the symptom or feeling has gone before it even has. Its
like the relief must come before the problem ends, then the bad feeling or symptom will go away.

We get down to what Buddha said was the job we have been born for, knowing that letting go of our
suffering is the hardest work we will ever do. - Stephen Levine, Buddhist teacher

It will take effort to let go of M.E. thoughts and feelings and it may seem tiring to constantly
have to say stop. So in a way yes, it does take energy and its not only about feeling relieved, but
its not the same kind of energy it takes to suppress genuine emotion. You will be letting go of M.E.
based emotions with your willpower and perseverance and the effort you put into that is not the
same as the energy you would put into suppressing a genuine emotion. So dont let a thought such
as Its too tiring to stop these M.E. thoughts, happen. Block it, laugh at yourself for thinking it,
just stop it anyway you can and then your energy will come effortlessly. Its like any kind of
exercise, at first it is hard as you build up your strength from a weaker state, but it becomes easier
the more you do it.
The Stop Method will be difficult as it will require a great deal of determination from you.
But at least its not complicated and at least it works fast. It will be hard to find the reserves and
the confidence within yourself to fight the feelings and beliefs created by M.E. and an overreacting
amygdala. It may often feel like you just want to curl up and wish the M.E. would all go away, but
that wont work. You have to face it head on. If you allow yourself to be mentally defeated, you
will be physically defeated too and the M.E. will win so dont let that happen. You know you have
the power to suppress emotions because youve been doing it all your life. If you have the ability to
suppress genuine emotional energy then you have the ability to let go of false phantom emotional
energy.
Perhaps it is because youve been so good at suppressing emotional energy in the past that
you ended up with an unhealthy emotional well-being. And that is not an accusation, its just how
society is, we learn to suppress our emotions but some of us are more sensitive than others and just
can not go on doing that. Now its time to learn to let go of emotions we dont need to be feeling.

If You Let Go Youll Stop Falling

I used to have a symptom that felt as though I could just fall through the floor and keep
falling. It was as though I was so weak that my body could just disintegrate. I remember when I
first tried using The Stop Method on this symptom, I let go of all my fear about falling through
the floor by telling the symptom and fear to stop and then continuously telling myself that I was
solid and stable. I distracted myself from the symptom by potting some plants on the living room
table. I carried on repeating the words solid and stable to myself until I felt them emotionally and
began to genuinely feel that I was growing solid and stable. I let myself be absorbed by what I was
doing and didnt allow myself to think about the symptom or being scared. Eventually my body
began to feel normal and it felt like magic had happened. Through focusing on how I wanted to
feel, I had caused it to become reality.
Because of this experience I was going to call this book If you let go, youll stop falling,
as I felt this title metaphorically explained what must be done in order to be free from M.E. I had to
mentally let go of the symptom in order for it to go away. I had to stop being aware of it and scared
by it.
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M.E. is fear generated by the amygdala. You say goodbye to the fear and you say goodbye
to M.E. Finding the courage to let go of all the fears and beliefs about M.E. allows us to see it for
what it really is; nothing.

Yoga and M.E.

My yoga teacher said to us once that we have to breathe into the pain. If
you can imagine being in a posture such as the one shown here, you dont only
stretch your hamstrings, you also push into the floor with your thighs to strengthen
them. So yoga isnt only about stretching, its also about strengthening.
Like anyone an experienced yogi will experience pain in this posture as the
muscles are stretched and pushed to their limits. But it is this pain that we must breathe into in
yoga. Yoga is about letting go and its when we let go that we can really progress. What happens is
that your muscles tense up and so you find it painful to stretch them, the body says No, I cant do
it, no! and this is when you are likely to cause injury by pulling a muscle. What you must do is
relax into the pain by breathing into it. Then as you relax, you find that you can go further into the
posture, stretching and using your muscles a little bit more. Then again your muscles may tense up
as you reach your current limit and it becomes painful, but again you must relax and breath into that
pain, then with relaxation, the muscles stop being tense and so you can go further without injuring
yourself.
The point is that tension stops us from doing proper yoga. Tension makes muscles less
flexible. This relates to my methods because tension and stress stop us from combating M.E.,
because M.E. is all about tension and stress and its recovery is all about letting go and relaxing! It
is when we let go of the fear of our symptoms and relax that we can progress. If you imagine the
amygdala being all tensed up, it is when we stop giving it reason to be tense that it relaxes and lets
us in turn relax and be calm.
























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Chapter 33

Think Better

As well as stopping the overreacting amygdala with its symptoms and M.E. based thoughts,
The Stop Method is also designed to stop you from following negative thought patterns that only
contribute to a decline in your emotional well-being. Thoughts too can be an overreaction and they
can hold you back just like symptoms do.
In the same way that a person can be described to overreact and do something like tell
someone off too much and in the same way that your amygdala is overreacting, personal thoughts
can also be an overreaction and they can hold you back just like M.E. based thoughts do. M.E.
based thoughts mostly trigger fear, anger and anxiety, but other negative thoughts can cause you to
feel a lack of confidence in yourself and in your ability to recover, low self-esteem, guilt and shame
etc, and these feelings will also be felt by you as symptoms. So whilst its really annoying to hear
people go on about positive thinking and it can be infuriating to hear people say that positive
thinking contributes greatly towards recovery, in the case of M.E. its kind of true. Its not so much
that you have to be positively thinking all the time and falsely going round saying Everythings
lovely and rosyla-di-dahow wonderful, but more that you shouldnt let yourself think
negatively. You shouldnt let yourself feel put down or unable to achieve recovery. You need to
keep your morale up because M.E. is all to do with your emotional energy. If your morale is low,
you will feel it in your symptoms, so you need to keep pessimism out. You dont have to pretend
that everythings alright, but as an M.E. sufferer your emotional well-being is so low, you must
treat yourself with total care and compassion and stay optimistic. If you revert to pessimism, then
youre your own worst enemy. Its not the positive thinking alone that will make you recover, its a
combination of things, but this combination will not be very successful without the positive
thinking factor.
Dont stop and think about things keep moving. Confidence is a hard thing to build if you
think about it too much as when we think we begin to question, to question our reasons and
abilities. Dont dwell on negative thoughts; spontaneity is the key. If theres a problem, listen to
what your emotions want and come up with a solution. Reclaim Yourself (described in chapter
thirty-six), talking to friends, family and asking for support will help you uncover any unresolved
emotional energy. If theres no problem apart from one thats being created by negative thoughts,
identify that thought pattern, label it as worthless and put a stop to it. Negative emotions can pull
the wool over your eyes and make you feel very lost. But underneath the negative emotion you are
still you. You can still change and control the emotional energy you feel.

Worrying is like a rocking chair, it gives you something to do, but it gets you nowhere.
- Glenn Turner

Worry generates many negative emotions like doubt, fear and suspicion. Unfortunately
worry is a big pre-occupation for a lot of people. It can be completely debilitating if it gets out of
hand and is often associated with anxiety and fear. To allay peoples fears, it is often said dont
worry about it, which is usually of little help to the sufferer. However, if we analyse worry we will
see that it is little more than a creation or fantasy in our own minds. Worry is a fear related to what
may happen in the future. For example, I am worried about taking an exam, or a visit to the doctor.
The worry associated with these things is that no future outcome can be completely known and
human nature is often to imagine the worst outcome coming true. Our mind imagines all sorts of
possible problems, maybe as a result of similar things happening in the past. If we have experienced
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difficulties in our lives it is easy to develop a pessimistic attitude, where we expect the worst and
create a habit of worry, often unnecessarily.
Of course a bad outcome of any future event may occur, in the same way that a very good
one might as well. Whether we worry about it or not is not going to change this outcome. The ironic
thing about worry is that through worrying about something, we generally tend to make it worse
because we are not clear headed and able to think calmly. So whilst it is because we care that we
worry, this is a double-edged sword because we can worry ourselves sick and then be of no use at
all. However, if we realise that it is illogical to worry excessively about future events, we will have
a much better time of things, whatever the outcome may be. Also the fact that we are able to remain
calm and allow events to unfold naturally means that we will have a much more stable and balanced
mind to deal with any problems that do occur along the way.

Through taking charge of what you think you can have better control over your emotional
energy, ensuring that it is more positive. This will help you to enjoy yourself and progress in life. If
nothing is holding you back, that is, if no negative thoughts are telling you not to try new things or
telling you youre a bad person and if you arent allowing others to put you down, then you will be
free to do as you wish and live your life to the full. Once you can allow yourself to dream, the
reality of those dreams can begin to occur.

Emancipate yourselves from mental slavery, none but ourselves can free our mind.
Bob Marley. Redemption Song

Dream

As long as you are going to be thinking anyway, think big. - Donald Trump

If you focus your attention on your lifes hopes and dreams, they are more likely to happen.
The more you think about something, the more real it becomes in your mind and the more likely
you are to take actions that contribute towards the thought becoming actual reality. Focusing on
positive outcomes gives us something to strive for and a direction. To focus on the negative side of
your dreams will only create negative emotions. Negative emotions stop us from following our
dreams. They cause our minds to focus on the things that can make us fail, they distract and hold us
up from living our lives how we wish, they stop us from being ourselves. In the work world, it may
be a fear of no financial security that holds us up, in the world of M.E, it is a fear of symptoms
worsening and persisting.
Our dreams are important. If you dont allow yourself to dream about things you want, how
can you expect to motivate yourself towards getting what you want from life and making yourself
happy?

Dreams are illustrationsfrom the book your soul is writing about you.
- Marsha Norman. Pultizer Prize winner in 1983

So think big. Thinking big will help you progress nearer to your goals.

No matter how qualified or deserving we are, we will never reach a better life until we can imagine
it for ourselves and allow ourselves to have it. - Richard Bach. Author of One

Sometimes we need to make big changes in order to follow our dreams. It could be that a
lifestyle change is required, for example, maybe you quit your current job, maybe you decide to
follow a less stressful career path so that you have more get up and go for other areas in your life.
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Dont be scared to actually make those changes and decisions that you may have been thinking
about.

We have stifled our natural self and our spirit through the conditioning that we have absorbed
throughout our lives. Our conditioning is the beliefs, attitudes and opinions that others have invited
us to take on, which we may have mistaken as facts. We are called to identify, examine and discard
beliefs that are not useful and are not true for us, and to continue the emotional healing that is
required. Nick Williams. Author of The work we were born to do

It is often our conditioning that falsely leads us to believe we must give more than we have
or that we must give up joy and happiness if we want to have money and security. From the
beginning at school, we learn how to make our place by doing what we ought to do, by getting the
right qualifications and doing whats expected of us. But sometimes all of this conditioning can lead
us to neglect doing the things we actually want to do. Lack of money, the fear of failure or the
thought of being frowned upon holds us back from following our dreams.

Twenty years from now you will be more disappointed by the things you didnt do
than by the ones you did do.
So throw off the bowlines. Sail away from the safe harbour.
Catch the trade winds in your sails. Explore. Dream. Discover. Mark Twain

When I recovered from M.E., I spent some time thinking about what I wanted to do next. A
friend lent me a book called The work we were born to do, by Nick Williams. I would
recommend this book to anyone who is feeling trapped by work or feeling stuck in a place where
they do not feel satisfied.
As much as I would like to carry on writing about the fruitlessness of negative thinking,
worrying and indecisiveness, that would be another book, and I dont believe the world needs
another book on that subject when there are very good ones out there already. I do highly
recommend Nick Williams book and most definitely The Ten Questions, by Phillip Parker
(creator of The lightning Process), if you wish to read further into these areas.



















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Chapter 34

Ways of Releasing Emotional Energy

Even though it may seem hard at times, expressing and releasing emotional energy doesnt
always have to be a big deal. It is only our thinking that can build it up into a big deal. There are
many ways that you can express and release emotional energy. For example, you can write letters to
people that you dont actually have to post. Just getting your feelings out onto paper can be a form
of emotional release.

Writing a letter or diary helps you get things out onto paper. The good thing about writing
is that it doesnt need to involve real life interaction or confrontation that you may want to avoid.
One quick way to get to the core of how you really feel about something is to write about it.
Just pick up a pencil and paper and write down everything you wish to say on the subject,
completely get everything about it off of your chest and onto the paper.
The trick is not to think about what you're going to write, if you start thinking and
procrastinating about what to write it becomes a chore. Its not a chore, its a way of making you
feel better. So dont think, just write! Empty your mind as far as possible and then just let your pen
write the words one by one as they come. You need to bypass your thoughts, as they will only tell
you that you feel this way or that way about a problem and they may not be telling you the truth.
Thoughts very often cover up how we really feel and tell us that we shouldnt feel a certain way. If
you find yourself planning the next sentence, just empty your mind again and let the pen act as a
conduit between you inner self or subconscious, and the paper. Try not to let the racing mind
interrupt. This is a good way to release any pent up feelings without either having to get angry with
someone for real or having to put yourself in an awkward situation.
If you decide to write a letter about something thats bothering you, dont worry about doing
it immediately, write it when you feel like writing it not when you think you should write it. Dont
let your thoughts make decisions about when you want to release pent up energy, let you emotions
decide when. You may not write the letter for a few days after youve decided to or you may write
it straight away. Whenever you do it act from your heart, dont let your thoughts pressure you. You
may also not want to write it all at once as there may be a lot of negative emotional energy you wish
to release, so you can write it in stages if you want to. You should just do this exercise as and when
you feel like it.

Deep Relaxation can help you to access deeper areas that cant be accessed when youre
conscious. Hypnotists guide people into deep relaxation so they can help them. Its about getting
into a state of relaxation so that the brain operates on a slower wavelength, and then you can
communicate more deeply with yourself and the energy in your body to investigate any blockages
or problems. You can communicate more deeply because you havent got the thinking brain
rambling on at you!

Hypnosis is a state of mind in which a person's conscious critical thinking mind is bypassed and
communication with the subconscious mind is established. - The English dictionary
(3)


When you are in deep relaxation the brain slows down going from beta-waves in the fully
awake state, to alpha-waves, which is the state you enter when you close your eyes and begin to
relax before sleep. If you became more relaxed the brain could slow down further, but you would
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still be in control and able to wake up. If a fire alarm went off, you could get up and leave the
building. Its not like the circus act that hypnotism is sometimes so badly portrayed as. Its actually
a very natural, calm, healing and renewing state to reach. People who do yoga try to reach such a
deep level of relaxation through their practice.
For people who over think or have M.E. its great to reach that very deep level of relaxation
whereby you can bypass your conscious critical thinking mind and communicate with your
subconscious. You can do this quite easily by yourself. Some people can do it through meditation,
but if you cant do that, just listen to a relaxation tape in order to be guided down into a deep level
of relaxation. Once relaxed you dont have to listen to the whole tape, you can switch it off (its best
to have your finger on the stop button so you dont have to move or disturb yourself to switch it off)
and instead go where you wish in your body. You should let your subconscious guide you, let
yourself travel through your body and investigate and aches, and tightness or tension. You should
let yourself see your body from the inside, picture the muscles, bone and tissue. As I mentioned
earlier, visualisation can help you to see a problem that might not be accessible in any other way.
So by looking at a tightness in your shoulder, you could imagine that you are a little person inside
you who is massaging that tightness away or rubbing down the soreness. You could simply picture
your shoulder muscles to be a healthy pink colour and relax the area in that way or you could
imagine a white light is hovering over the area and healing it. Visualisation is a personal exercise
and its up to you to visualise things as feels natural.

Role-Playing a Conversation

As well as physically travelling through the body and relaxing and healing areas of pain or
tension, you can bring in a psychological aspect to your deep relaxation and talk to people in your
life who may be responsible for causing you tension or upset. As with writing, deep relaxation can
give you the opportunity to talk to people without actually having to talk to them in real life.
Whilst I was ill I read a book called The Journey written by Brandon Bays. It helped me
tremendously as it gave me a fantastic way to release negative emotional energy without having to
speak to people in my past or deal with anyone I didnt want to. Basically Brandon Bays is a lady
who managed to cure herself of cancer through taking it on herself to address the emotional cause
of her tumour. She declined medical treatment and went on her own journey to find the source of
the cancer and resolve it. Her belief was that cancer stems from negative unresolved emotional
energy which manifests in the cells to become what we know as cancer. Im not suggesting that
someone with cancer should decline treatment, Im just telling you her story. Personally I agree
with her in that I think may illnesses stem from unresolved emotional energy that manifests in the
body and causes problems. But whether you believe that or not, her book is very useful and it
explains a very good way to release emotional energy through role-playing conversations with
people whilst in a relaxed state.

In chapter thirty-six, I explain about what happens in Reclaim Yourself, which is simply a
relaxation CD focused on resolving M.E. I explain about how you can role-play a conversation and
what you hope to gain through doing so. Part of my relaxation CD may involve you role-playing a
conversation as this can be so beneficial in helping you get emotions out of your system.






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Part Five

Reclaim Yourself and
Related Techniques

The Subconscious Mind

Reclaim Yourself
- Preparation
- What Happens in the CD
- Stage One
- Stage two
- Role-Playing a Conversation
- Further Advice

The Racing Mind
- When the Body and Mind are Out of Sync

Meditation
- Why I Began Meditation
- Being Mindful
- Instructions for Meditation

The Little Things That Help
- Posture
- Smiling
- Correct Breathing
- Neck Roles and Shoulder Stretches
- Massage
- Relaxing
- Diet


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Chapter 35

The Subconscious Mind

A large amount of activity occurs in the subconscious mind. By this, I mean parts of the
mind that are below our level of conscious thought. For example, there is no conscious thought
involved in breathing, pulse rate or immune system control. The subconscious mind knows whats
going on in your body every moment. It knows how to look after you, how to control any body
function, it knows you inside and out. Therefore it is the best doctor in the world; you are your best
doctor.

Happiness belongs to the self-sufficient. Aristotle

This reminds me of a true story about a woman who had breast cancer. She felt that there
was something weird about her breasts and so went to her doctor to be examined. After the
examination, her doctor said that her breasts were fine and she had nothing to worry about. But the
woman insisted that she felt something unusual about them. Again her doctor told her that there was
nothing wrong with them and that she should just forget about it. Unhappy with her doctors
decision, the woman went to another doctor to get a second opinion and it turned out that she had a
small breast cancer growing. Her original doctor had missed it because it was so small. The moral
of the story is that nobody knows your own body better than you and if you feel that there is
something wrong with your body, you should follow your instincts.

Emotions also happen at a subconscious level, this is why they can seem so irrational at
times to our conscious mind. Because they can seem irrational its easy to sometimes believe that
emotions are inappropriate or that theyre wrong. For example, we can get upset and feel pressured
because we have too much responsibility, but our conscious mind can tell us that we do not have
too much responsibility and that were being silly and babyish. So we carry on doing too much until
we become ill or start taking our unhappiness out on others.
By exploring the subconscious you can investigate problems within the body that, in your
waking state would not be so obvious. You can better investigate how you really feel without your
thinking mind interrupting. This way you can find out if there are any trapped emotions regarding
things youve experienced or done which need to be dealt with. You can then establish solutions as
to how these trapped emotions can be expressed and released.
You may think that you have no unexpressed emotions or that its silly to be worrying about
things that happened a few years ago or more, because they dont affect you now. But unfortunately
your thinking mind is not that clever when it comes to dealing with emotions, because as I said
emotions happen at a subconscious level and are triggered in the emotional brain. So you should not
view your thinking brain as something you can rely on when it comes to looking out for what you
really feel or want. Itll be telling you that you cant do this or that and holding you back by making
you worry and over-analyse. So in order to understand your true emotions, it is best to access the
subconscious.
The subconscious represents your soul, the real you, not your chattering mind, and we can
access it through deep relaxation.

Tension is who we think we should be. Relaxation is who we are. Chinese proverb

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So relaxation is about letting go. When I say let go, I am referring to the process of
entering complete relaxation whereby you let go of your tension, your worries, anxieties, fears,
feelings and thoughts. If we take all this away, you are whats left, just you without any of lifes
gobbledygook. The brain wants to feed the mind with thoughts and it can be very hard to stop this.
You can either go with the thought or choose not to. As soon as you succeed in letting go of one
thought however, another one is waiting in the thought queue to take its place. Letting go of thought
means not having this queue, which means the brain can take a rest and be still.
Being able to let go is not easy without practice. Some people practice yoga or tai chi in
order to achieve it, some do other forms of exercise, some listen to calming music and some
practice meditation. There are different ways to consciously get into a relaxed state, but however
you get there, once there it feels like bliss. Some people find it hard to relax however and so need a
little help. Massage is good, but the best thing in my view is listening to relaxation tapes. A good
relaxation tape can guide you down into your subconscious and help you to let go of everything.
Our bodies naturally want to hold onto tension. The areas that primarily suffer from this
dilemma are our neck, shoulders and upper back. (Funnily enough the amygdala is located very
closely to the neck!) The body stores tension all over however and hides different memories of
events and feelings in our muscles, bones and tissue causing us to have aches and pains. When
youre relaxed enough you can access these areas of tension and work on freeing them. You can
visualize travelling through your body and see yourself mending these areas.
We are always looking at everybody else and at what is going on outside of ourselves. Its
good to sometimes close your eyes and with your inner eye and look at whats going on inside
ourselves. You can travel through your body with your minds eye, stretch different parts, massage
different areas and visualise them healing. You can visualise making adjustments so that joints
move properly again or tight tendons become free from their tightness. You can visualize fixing an
area and making it healthy through massaging it or cleaning away any diseased cells. Travelling
through the body is a good way to come across areas of tension caused by anxiety like when you are
anxious about a pain you keep feeling in a limb.




















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Chapter 36

Reclaim Yourself

Reclaim Yourself is the CD accompanying this book. Please listen to it after you have
read this book fully.

Please read the following before listening to the CD. If you leave it a while before
listening to the CD, you may wish to read this chapter again to refresh your mind about it.

Reclaim Yourself helps you realise when emotional energy isnt justified as its only been
created by negative thoughts and beliefs. (This includes beliefs that there is something terribly
wrong with you because M.E. symptoms have caused you to believe so). Reclaim Yourself then
helps you to change those thoughts and beliefs.

The relaxation CD lasts for just over twenty minutes. Usually a regular relaxation tape will
be about ten to twenty minutes long. However, this isnt a regular relaxation tape, its geared
specifically at people with M.E., so please bear with it and just allow yourself to go with where the
CD leads you.

Preparation

In order to enter a state of deep relaxation, you have to want to. If you have negative
feelings about it and really dont want to relax because perhaps you think it will mean losing
control, then it may be hard for the CD to work for you. Please bear this in mind if you find the CD
fails to relax you. It must have your consent in order to work. It is the same as when trying to sleep.
If you fight sleep with thoughts that keep you awake and stressed because you feel its important to
have those thoughts right there and then, if you do that and dont allow yourself to relax and calm,
then sleep will find it hard to come. In the same way, relaxation will find it hard to come if you
fight it too much.
Incidentally, you are more in control than ever when relaxed because this is when you can
make good decisions without an out of control racing mind getting in the way.

Like The Stop Method, this CD is not a magic wand. This CD will work best if you
dedicate yourself to it properly. And you can believe in this CD because its all about believing in
yourself and letting go of things that have been holding you back.

Try to make sure you have nothing pressing on your mind before you listen to the CD. If
you have to phone someone or fill in a form and its bothering you, try and get it out if the way
(although I know thats easier said than done when you have M.E.). But basically you want your
mind to be as free as possible so that you can focus your attention fully on the CD. You will then be
able to get more out of listening to it.
Make sure that you are easily able to pause the CD if need be, have the control in your hand
so you dont need to move or disturb yourself. The CD requires some participation from you and
you need to make sure you will have sufficient time to explore everything you want to.


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What Happens in the CD

The aim of the CD is to lead you into a deep state of relaxation at which you can
communicate with your subconscious. The CD asks you to imagine your own garden, and after
guiding you down into a relaxed and comfortable state, it takes you through two phases. To help
you through these two phases the CD asks you to visualise a confident version of you, an M.E. free
version of you. This other you will be healthy, happy, confident, compassionate, strong and wise.
They will represent all that you dream you want to be when you are well.

Stage One

The first stage is to help you let go of all the worries and beliefs that trigger your symptoms,
all those M.E. thoughts. Whilst you are in a relaxed state, you may find its easier to notice how any
worries or anxieties about being ill can bring on symptoms and how they really are not needed.
The CD will encourage you to share all your concerns about your life, M.E. and your
recovery. You should allow the confident you to reassure you that M.E. is only caused by an
overreacting amygdala and negative emotional memories. Let the confident you tell you to let go of
concerns about M.E. and to let go of any previous beliefs about what might be causing your
symptoms. Tell yourself that you now have the answer and strength to recover. Your subconscious
will let the confident you tell you what M.E. is because if youve read this book and agreed with it,
your subconscious will know, because deep down the body always knows and tells the truth.

Our fears can immobilise us, make us feel alone and unprotected, lost and confused, unable to see
the many trails leading out of the woods. And there is always a way out. The way out is within.
There is a sacred place within us where wisdom and clarity dwell.
- Susan L. Taylor. Author of Lessons in Living.

Stage Two

The second stage of the CD focuses on identifying the things that are causing your
emotional well-being to be low. You will be asked to tell the confident you about anything that has
been bothering you. You must then let the confident tell you whether each problem is only caused
by your worries or beliefs or whether its a real problem that you practically need to resolve. If its a
problem caused by beliefs and worries that youve formed about yourself, then the confident
version of you can help you work on changing those worries and beliefs.
For example if you believe that nobody likes you, let the confident you tell you that youre a
good person who is likeable. If you believe you have a fault, that youre boring or insufficient in
some way, let the confident you tell youre an interesting person who has a lot to offer.
Its not the case that you will be lying to yourself, its a case of understanding that if you
just be yourself and dont get carried away with thoughts about how you should be or how you are
different, there will never be anything negative about you, so why believe there is? Its about
getting back to who you really and letting go of all the beliefs you may have built up about not
being good enough. We are all good enough.
If you always act with your heart, people will like you and you will be happy in what you
do. There will then never be a need to try and push yourself too far or take on too much to prove
that youre a good person.
You probably will have some unexpressed emotions, to do with situations in the past,
present or future. It may be that you find you still feel quite badly about something or insecure for
some reason. In these situations you will have to talk with the confident you about what the best
way is to resolve the negative emotions.
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For example, the following may happen
You decide that you should ask for help with a certain area of your life or you realise that you have
been doing something that doesnt suit you, perhaps a job that you dont feel happy in at all. You
may decide that you are going to do something completely different when you get better. You may
realise that youve been strung along by other peoples opinions of what you should do or your own
beliefs of what you should be and that actually, youre not very happy with that. You may find that
youve been neglecting something you really want to do because your thoughts have been telling
you it isnt suitable. Perhaps youll realise that it is suitable however because it will make you
happy. You may decide to follow a dream or ambition youve always had it doesnt have to be a big
dream. You may find that youd like to correct a relationship with a family member or friend,
because that relationship is not currently healthy. You may realise youve been putting too much
pressure on yourself and make a pledge to stop doing so.
You can talk with the confident you about ways of releasing negative emotional energy
when you awake. There are methods for releasing emotional energy such as writing a letter or
deciding to change something in your life. You may decide that you will talk with someone else
when youre awake to look at how you can practically release any negative emotions or solve any
problems.

Role-Playing a Conversation

If theres a problem that you feel you need to resolve, a problem that is creating negative
emotional energy in you, you should discuss with your confident self how you can resolve it and
release that emotional energy. As you may not be able to express your emotions about a problem in
real life, for example, by telling someone you dont like him or her as this will upset them, you can
always release emotional energy in other ways.

One way of releasing emotional energy about someone is to invite that person into your
subconscious and talk to them there. Whilst in a deep state of relaxation you can invite anyone into
your space or subconscious to talk about a problem. In this case, the space will be represented by
the garden that I ask you to visualise. The point of inviting a person who perhaps has wronged you
in some way, into your garden is to help you be able to see the situation from their point of view
and to understand what kind of feelings they might have had, which caused them to do what they
did. You must then tell them how you feel about their reasons for doing what they did and how it
effected you. You should both keep talking and listening to each other until you feel that youve
both explained all of the feelings you had (and they quite possibly had) that caused the problem to
occur. By looking at things from their point of view whilst in a relaxed state, you will be able to
understand why they did certain things and if you feel angry at them, you can say so when its your
turn to talk. Its important to take turns and let them speak as well as you. Dont allow your
thoughts to intervene and make up things that you dont feel are right, let them speak freely as you
would if you were them. This helps you be able to forgive them, recognise if you were in the wrong
at all, see why they did something (e.g. because perhaps because they were jealous of you), and
move on.
It is the rule in the garden, that whoever is there with you is talking from their heart, so
conversations will not be tainted with negative thoughts or unnecessary negative energy. You must
let any guest talk freely and consider how they feel or if they have regrets. For example, perhaps
they ended up hurting you in the past because they felt insecure or frightened about something,
maybe they are very ashamed of what they did to you and wish they had the strength to apologise or
admit they were wrong. Consider these things and try to be accepting of your own faults and other
peoples.
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The aim is always to go through all of the emotions until you feel free and able to forgive or
until you can forgive and accept yourself (if thats the kind of forgiving needed).

Further Advice

You may find that whilst you are voicing each problem that you feel strong emotions rising
and this may cause you to feel symptoms or more strongly feel the symptoms you have. Whatever
happens, dont focus on symptoms and dont dwell on negative emotions. Just let any emotions or
symptoms wash over you as you carry on talking. Dont let them pull your attention away from the
task at hand, let the confident you keep you focused and comforted.
Let the dialogue between yourself and the confident you flow from within. Dont force it to
come or start making it up with your thinking brain. Allow yourself to be completely honest; there
is no need for pretending. This will be your space that only you can go to, a place where you can
evaluate your situation and really conclude whats best for you.
Most importantly (and yes I know I mentioned this just a moment ago but it is important!),
when the confident you speaks to you or when you speak to them, or indeed if someone else that
youve invited into your garden speaks, allow the voices to come from within you, it may feel like
theyre coming from within your central chest area or your gut. Whatever is said should not be
made up by your thoughts because then you are not truly relaxing and allowing your subconscious
and the way you really feel come through. It should come from your heart. If you feel at any point
that the voices are just coming from your racing mind, stop, take a deep breath and try to centre
yourself again.
Basically the rule is, speak from your heart, not with your head.
























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Chapter 37

The Racing Mind

A mind to active is no mind at all. Theodore Roethke

In chapter thirty-eight, I will talk about meditation. Before that however (so people dont
feel tempted to skip the meditation chapter!), I just want to explain a little about how meditation
links in with my other methods and calming the amygdala.

Through using The Stop Method, Reclaim Yourself and meditation techniques, the aim
is to achieve an ongoing awareness of yourself and of whatever you may be doing in each moment
of your life, so that your mind is focused on the present and not worrying about the past or future.
You should be able to recognise when your neocortex based thinking mind tries to go racing off
with thoughts that disregard what your body really wants or feels. The racing mind is what keeps us
from full health. A racing mind can interrupt sleep, cause anxiety and panic, cause M.E., paranoia
and many other problems. It is when we learn to calm the racing mind and relax it so that it doesnt
feel inclined to burden us with over-thinking, that we can be ourselves and feel that our thinking
mind and body-mind are connected.
There will be signals to tell you when your thinking mind is racing inconsiderately ahead
without considering your well-being. When it does, you can end up doing things like a mindless
robot, without any real awareness of what youre doing because your mind is elsewhere thinking
about something in the future or past. The thinking mind can often become out of touch with the
body and that can continue for some time if you are not careful. Its good to be able to spot it
quickly so that you can regain control.
Being out of sync wont generally do you any major harm, but it can lead to illness
eventually as it stops you from living in the moment and thus acting on the emotions you feel in the
present. For example you may really want to go on a bike ride, but your thoughts may be telling
you that you have all this work to do first. If you keep putting off the things you enjoy, you might
become a bit unhappy. So another reason to ensure youre not out of sync and that you live in the
present is that youll enjoy your life much more if your mind and body are working together, and
once youve allowed yourself to enjoy something, youll feel more refreshed to do some work.

When the Body and Mind are Out of Sync

One example would be taking a bath when its too hot. The thinking mind ignores the
uncomfortable heat and you just clamber in impatiently. Perhaps you wanted the bath to relax you
as youre busy, but it doesnt end up being relaxing because you dont give it a chance as its too
hot to enjoy. Your thinking mind is too concerned with how you will feel after the bath to actually
appreciate it when youre in it. So instead of making it right by adding a little cold water, you take
your bath and are as un-relaxed when you get out as you were when you got in.
Meditation helps you to spend more time with yourself at a very basic and pure level. The
more time you spend with yourself without thoughts or distractions, the better your awareness of
your own self will be and the more easily you can notice when you are out of sync. It is good to
practice meditation as and when you need it and dont only view it as something to help you
recover from M.E. It is a valuable and ongoing tool that will enhance your life the more you
practice it. You can sit down for just a few minutes or however long you wish.

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In 1968 Dr. Benson, author of The Relaxation Response, conducted experiments on
various well known meditation techniques. His research established that these techniques did indeed
have a very real effect on reducing stress and controlling the fight or flight response. They slowed
the heartbeat, slowed the breathing, reduced oxygen intake and increased skin resistance.
All of the methods in this book link together and help you to achieve a balance between
your thinking mind and your body-mind. It is this balance that makes us healthy.

Your Bodys Mind Your Thinking Mind
Subconscious Conscious
Amygdala / Emotional brain Neocortex / Thinking brain
Emotional decisions Rational decisions
Instinctive / Fast Procrastinating / Slow
Always tells the truth about how you feel. Can conceal how you really feel
Always lets you know what you want. Talks you into doing things you dont want to































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Chapter 38

Meditation

Meditation is a very powerful tool for developing self-awareness, calmness and clarity of
mind. You may have noticed that having M.E. means you find it very hard or nigh on impossible to
be calm and clear-headed! Therefore mediation is one of the best things you can do. It isnt simply
about sitting quietly still. Its about training your thinking mind to not race ahead of you.
I once heard a man describe the mind to be like a ferret, darting around quickly and wildly.
Meditation will help you to tame it. Sometimes it can be hard to get your mind to be still or
concentrating on whatever youre doing at the time. For instance you can be reading a page in a
book whilst thinking about the bills you have to pay. So by the time youve reached the end of the
page, you have no idea what youve just read. You can find yourself feeling out of sync because of
a lack of concentration and focus on the present.
Meditation is simply about making a connection with yourself and getting to know who you
are. Because you are not your job or your list of qualifications, you are not your thoughts about the
past or future and you are not classified by what you have or do. You are you, and its very easy to
go through life without even realising who you are and without ever getting to know yourself. In the
same way that you may embrace with a partner or cradle a child and feel their energy or love and
simply enjoy the presence of being with them; to sit and be with you, yourself, and to feel your own
energy, without thoughts and distraction is very special.
And by the way, you should never say I could never meditate and calm my mind. That
would only be an M.E. thought holding you back. Of course you can meditate; we are all capable of
doing so. Give it time and be patient with yourself, you deserve that.

Unfortunately, meditation doesnt get the credit it deserves.
This is perhaps because:
We rely so strongly on western medicine and so neglect our inner ability to help ourselves.
People often have negative connotations about it, for example, that its a hippy pursuit, its
religious or that it has no place in our society.

But actually, meditation has been around for five thousand years and its still going strong
and its becoming increasingly popular in western society. I think something thats been around for
that long and is still going strong must have some very beneficial attributes!
The measurement of brain waves in meditation is a relatively recent development, as
scientists strive to discover how this ancient practice of meditation can reduce stress, increase
feelings of well-being, and benefit overall health, among other advantages. It specifically helps us
have increased alertness and a relaxed temperament, even in our fully awake state.
In normal consciousness our brain waves are of the beta type. The most common brain
waves in meditation are alpha waves, (although there are other types of brainwave that occur in
more practiced and deeper meditation). Because they instigate changes during meditation, alpha
brain waves calm the autonomic nervous system. Regular meditation reverses the roles of the
sympathetic and parasympathetic nervous systems so that the normally dominant sympathetic
nervous system takes a back seat to the normally secondary parasympathetic nervous system. This
lowers blood pressure and heart rate and lowers the amount of stress hormones in the body, as well
as calming the mind.

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Our society has become so distracting with advertisements, consumerism, gadgets,
technology, entertainment and convenience that we are basically being led further and further away
from our true selves. This is why we find it easier to cope in the countryside or by the sea. Its
easier for an M.E. sufferer to relax when out in nature. This demonstrates that M.E. stems from
over-stimulation of the amygdala. Without things like supermarkets, bright strip lights and traffic
noise to bother you, its much easier for the amygdala to stop panicking. When I was building up
my walking distance before realising what the cause of M.E. was, I found it much easier to walk in
a quiet park than by the side of a busy road.
Meditation cuts you off from outside influences in your environment. Whereas normally the
amygdala can be overloading on thoughts and sensory messages about your environment, if you
close your eyes to stop visual messages entering your brain, find a quiet place to reduce auditory
messages, and make yourself warm and comfortable to reduce touch and sensation messages; this
takes away a large amount of stimulation your brain is having to respond to and consider. If you
then concentrate on drawing your attention away from your thoughts, nearly all the stimulation that
your brain has to deal with is removed. Your brain is then relaxed enough to engage your awareness
on a deeper level and on the energy in your body.
The break that meditation brings from continuous input of sensory messages and thought,
can give your brain and amygdala a welcome rest in which it can reset itself to a normal level of
neural activity. If the amygdala has nothing to react to, it has time to calm down and neutralise.
Meditation is like a spring clean for the mind. Imagine if we didnt clean the kitchen. The
bin would overflow and take over the floor, dirty plates would stack up and wed never have a clean
surface to prepare a fresh meal on. So wed start eating take-away food all the time, become
incredibly unhealthy and add to the mess with junk food packaging! Your mind needs clean
surfaces too or you become unhealthy because of too many junk thoughts bothering you all the
time.
All the thoughts we have throughout each day build up emotional energy, some of it gets
released as we express it and some of it doesnt. The unexpressed emotional energy stays in our
bodies affecting how we think and feel about things and it taints our judgement. Meditating brings
us back to square one and helps us to recognise the true thoughts from the junk thoughts stemming
from unexpressed emotional energy.
In the same way work breaks, school playtimes or holidays help us to clear our minds from
all the clutter created by work or school. We are able to apply our minds better when we return after
breaks or holidays, as we feel refreshed. Whilst on holiday or having a break, you let go of all the
clutter as youre not thinking about it. You unwind. Meditation is simply a more direct and effective
method for un-cluttering the mind.

Why I Began Meditation

Before having M.E., I had never tried meditation. It was sheer desperation that led me to try
it. My head often felt as though it might explode, as if my brain had swollen up; leaving me feeling
foggy headed, tense and flu-like. Im sure you may be familiar with that feeling as its very
common in M.E. At times I was unable to sleep, but felt exhausted, I needed to do something. So I
read the most basic meditation book I could find and gave it a go. It took a long time to get it right,
but with a lot of patience it worked and the benefits I felt were astonishing. It felt as though a huge
bubble was slowly deflating in my head. Then I felt a peaceful and contented, and my head
symptoms went down to a level so that I could get a decent nights sleep.

Meditation is an ongoing medication for all of our ailments


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Being Mindful

The past is history, the future is a mystery, the present is a gift, thats why its called the present.
Chinese proverb

To be mindful is to live your life fully experiencing everything you do. So if youre washing
up, your attention is on the washing up, if youre eating an orange, your focus is on eating the
orange and enjoying each juicy segment; not stuffing it down your throat as quickly as possible! We
are always being pulled away from being mindful by distractions from work or our responsibilities,
pressure, power and pleasures. We rush past opportunities and are not aware of ourselves acting out
our lives. We think of the future and the past when really we should be focusing our thoughts on the
present fully experiencing what we are doing and on whats happening in the moment, appreciating
the good in whatever that may be.

Life is a succession of moments. To live each one is to succeed. - Corita Kent

Instead of living in the moment, some people tend to busy themselves all the time, believing
that happiness and contentment are not possible just yet, and wont be until sometime in the future
when they have been earned. You either can put all your energy into earning happiness and security
and then look back and wander where your life went, or you can live day by day enjoying every
second and following your dreams, and then look back and see what a wonderful time youve had
and be proud of what youve achieved...even if its only that you enjoyed your life.

With M.E., it is hard to live in the moment because symptoms constantly remind you that
you must take care not to overexert yourself. Symptoms trigger thoughts in your mind based on the
past and future, you get stuck in a loop whereby youre constantly comparing your symptom level
to how it was before and what it might be if you do something like walk to the shops. The M.E.
thoughts become unstoppable and time flies on by with your body and mind on totally separate
wavelengths. So what you need to do is stop those un-mindful thoughts, concentrate on feeling
good and distract yourself as described in The Stop Method. Live in the moment.

The Buddha addressed this issue very clearly. He said
Dont get caught in the past, because the past is gone. Dont get upset about the future, because the
future is not yet here. There is only one moment for you to be alive, and that is the present moment.
Go back to the present moment and live this moment deeply, and youll be free.

Of course, problems do crop up in life, but worrying about them will only breed more worry
and agitation. If you learn to relax and stop worrying, you will better be able to deal with a problem
with efficiency and care when it does arise, because you will feel fresher and more energised.

If a man has been at war, he does not want to come home to fight another battle, because he will be
tired. Keep your soul full of joy, good things and the good times in life; then you will feel ready to
face all that life throws at you when bad times come. - Author unknown

Instructions for Meditation

If theres something on your mind, e.g.: that you must post a letter today, attend to it before
you meditate. You want your mind to be as free of external endeavours as possible.
Find a quite & warm place and make yourself comfortable. Sit up if you can, you do not
need to sit cross-legged, just be comfortable with no unnecessary pressure against your
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body. If you cant sit up, dont worry; sitting up is only a preventative measure against
falling asleep. The main thing is that you are comfortable. You can lie on your back with
legs uncrossed and arms either side of you.
Close your eyes to minimise external distractions; ideally, you dont want anything to
disturb you. If theres lots of noise earplugs may help.
Take some deep breaths before you start, breathing right into your belly so you dont worry
about having enough air. Youll probably find you need to do this again after a few minutes,
just as and when you feel like it.
Notice the air on you fingers or lips, or where your clothes touch your legs or arms. Let your
awareness move around your body. Do not talk to yourself about what youre doing; let it
happen without thought. Let your body guide you.
When you are mediating, if you do become involved with your thoughts, and you will, do
not maintain involvement in them; let them dissolve like soluble asprin in water. Remember,
if your thoughts distract you, it does not mean you are failing at the mediation, it is part of
the journey that you will overcome, no matter how long it takes. Just keep letting the
thoughts dissolve.
When you first start meditating, be aware of your brow and forehead and make sure they are
not creased or tensed. Keep your forehead and brow smooth and relaxed. Also notice which
direction your eyes are looking. Your eyes will be closed, but they should be looking
straight ahead and down at roughly a forty-five-degree angle. They will then be relaxed. If
your eyes are looking straight ahead at a level ninety-degree angle, they will be being drawn
towards your upper head area and your thoughts, therefore you will not be relaxing and
allowing yourself to sink into the thoughtless mediation properly. So keep your eyes
relaxed.
The idea of meditation is to draw your mind away from its everyday problems and
distractions and to let it become relaxed and peaceful. This sounds simple, but is often
difficult to achieve. It takes persistence and patience.
Once you are in your comfortable meditation posture, the first thing to do is to notice what
your mind is doing. Is it worrying about this or that, thinking different thoughts or darting
about?
When we do this, we realise just how over active our minds are, and its no surprise that we
often wear ourselves out mentally. If we can stop all this activity for a while, our minds will
start to relax and become peaceful, and it follows that we will gain these qualities too.
The way to achieve this is to draw the mind away from its usual distractions and focus on
just one simple and peaceful function, the breathing. Rather than allowing our mind to
wander here and there, we turn all of our attention to our breathing.
You can do this by counting each in breath or out breath. So each in breath may be a count
of two, three or five depending on how long it is and then repeating the counting process for
a while. Attention can also be drawn to the breathing through just being aware of the rising
and falling of each breath.
We should not make any efforts to control the breathing, which occurs naturally anyway.
Just mentally observe it, and nothing else.
In the beginning it is common that you get distracted from breath watching, by some other
mental activity. Do not get disheartened. When you notice that has happened, just return to
the breath and carry on as before.
With practice, your ability to concentrate single-pointedly will increase. Then, deeper peace
and stability can be found, and you will find that you can use these mind calming skills
more in your daily life as well.
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As you become more used to meditation and less distracted, you may find that you are able
to relax your attention and awareness away even from the breath, and rest in what feels like
your own energy. This is a feeling of deep and great satisfying relaxation, which often
leaves you feeling peaceful and contented for some time after the meditation.

If and when you begin to get acquainted with resting in your own energy, you can try letting
your awareness rest on problem areas in the body, For example, if you have a headache or pain
somewhere, you could focus your awareness on it and try relaxing into that area, thus relaxing and
dissolving the pain. Or if for example if your head is aching and it feels like there is a lot of
unwanted energy in your head, you could try moving that energy down through your body (and
maybe through the soles of your feet) so that it may be released. This can be done through
imagining the energy to be melting away like butter, melting down through your body and
dissolving out into nothing. This takes a bit of practice and whilst some people may find its easier
than others we are all capable of doing itas long as we dont insist that we cant! It may be that
you dont get far enough with mediation to even find yourself resting in your own energy. If you
dont thats ok, it will still help you relax and calm your amygdala.

In order to help you meditate, if youre having trouble, you can count whilst breathing in
and out, this brings your attention to your breath and occupies your mind so that it cant go off on
trails of thought. Just count as you breathe inonetwothree, (or to four or five)and as you
breathe out. If you catch your mind straying from the counting it will be easier to bring it back to it
as you are bringing it back to focusing on something.
























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Chapter 39

The Little Things That Help

The little things, the little moments; they arent little. - John Zabat-Zinn

Posture

Even though I am addressing the issue of posture in this chapter: The Little Things That
Help, as John Zabat-Zinn instigated: The little things arent LITTLE! And so the issue of posture is
very important, as is every section of this chapter, so please dont disregard any of it.

The way we stand and hold ourselves sends a message to our psyche about how we feel. If
you have a friend who often feels low or lacking in confidence, you can probably see that they have
bad posture. They might have rounded shoulders and a rounding back, their ears may be forward of
their shoulders causing their neck and head to lean forward. If however you have a friend who is
perhaps more bubbly, happy and on the go, you can probably see that they have better posture. Of
course it wont always be the case that a person with rounded shoulders suffers from depression!
But I hope you get my drift.

As you read this try rounding your shoulders and upper back as if youre slightly
hunchbacked. Notice how you feel whilst doing this. Do you feel full of joy, as though youve a
song in your heart and are ready to sing it out from the rooftops!? Probably not, Im guessing you
more likely feel repressed and perhaps saddened or lacking in will to do anything.
Now try doing the opposite, imagine a silver chord is pulling your spine straight up and
coming out from the crown of your head so that your neck is long (but relaxed) with your ears
above your shoulders and your chin tucking in slightly. Draw your shoulder blades down you back
and make sure that your shoulders are back and open, (i.e. dont squash your shoulders or elbows
into your torso). Now breath long slow and full breaths that travel; from your abdomen into your
heart and really open out your chest ensuring that your chest and shoulders are relaxed. How do you
feel now? Perhaps you feel more confident, joyful and strong within yourself? Thinking of negative
things will surely be harder when you are holding yourself with this better posture; this is because it
signals positivity to your mind.

The pelvis too is an area to be aware of. Often people get into a habit of tilting the pelvis
forward or back, so that they can look as though their bottom is sticking out (if tilting pelvis back)
or their belly is sticking out (if tilting pelvis forward). Slumping through the pelvis in this manner
means you are not standing tall and if youre not standing tall it brings feelings or inertia or
sluggishness.
So posture really does matter. From now on perhaps, try being more aware of your posture.
If you feel your shoulders rounding, imagine anchoring your shoulder blades down and into your
back in order to open out the chest. But always remember not to tense up whilst correcting posture.
Good posture is not about standing like a soldier; rigid and stiff, its about feeling open and tall.

Wiki-How has a good and simple article on posture, here are some extracts from it:
Know what good posture is believed to be. Most people think that to "stand up straight" means
tensing your back to heave your chest 'in and up', and pulling your head back in to your chest. This
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is not so. The spine has two natural curves that you need to maintain called the 'double C' or 'S'
curves, these are the curves found from the base of your head to your shoulders and the curve from
the upper back to the base of the spine. When standing straight up, make sure that your weight is
evenly distributed on your feet. You might feel like you are leaning forward, and look stupid, but
you don't.
Using a mirror, align your ears, shoulders, and hips. Proper alignment places your ears loosely
above your shoulders, above your hips. Again, these points make a straight line, but the spine itself
curves in a slight 'S'. You'll find that this doesn't hurt at all. If you do experience pain, look at your
side view in a mirror to see if you're forcing your back into an unnatural position. If so, stop it!

A great side benefit of keeping your head straight, and your ears/shoulders/hips aligned is an
improvement in your self-esteem and attitude. If you walk with your head up, you appear more
confident, and feel more confident, which improves your attitude and mood, making it easier to
walk with your head up. - www.wikihow.com/Improve-Your-Posture
(4)


Smiling

Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your
joy. - Thich Nhat Hanh

Smiling is the opposite of frowning. Whilst smiling, the forehead is relaxed or pulled
upwards, eyebrows go up, the mouth is broad, the edges of the mouth pull up and cheeks go up; the
face is open. Whilst frowning, the forehead downwardly scrunches together; eyebrows tensely go
down, the edges of the mouth curl down, the face is compressed and closed. Smile, and notice the
muscles that you use in your face; then frown, notice how the frowning muscles are in opposition.
When you smile, it sends a signal to your brain that you are happy. Smiling is good for you and it
relieves tension. If you smile, your brain recognises that youre smiling. The smiling action will
trigger emotional memories of times when youve smiled in the past; and then you will feel the
good emotions connected to those memories. Studies have shown that smiling releases endorphins,
natural pain killers and serotonin. Together these make us feel good. Smiling is a natural drug.
There is also a measurable reduction in blood pressure. Also, when you smile, immune function
improves because you are more relaxed. Flu and colds can help to be prevented by smiling.
Laughter is also very beneficial for your health.
Pull a big smile for a minute and notice how hard it is to have any negative thoughts whilst
smiling. You should find that you have to stop smiling in order to have unhappy thoughts. Of
course, this is a very subtle technique, but, every ounce of good emotion you feel is going to help
towards a change in your well-being. It can be beneficial to even lay still for a bit in the dark and
just smile as much as you can. Simply allow your smile to fill you up with good feelings. You dont
need to smile about anything in particular, but if you do want something to smile about, you can
smile because you are going to get better.

Correct Breathing

Do you breathe fully? Breathing forms a major connection between the body and mind, if
your breathing is off, it will be hard for your body and mind to be properly in sync. Whenever I feel
the need to calm my mind I sit and breathe deeply whilst focusing on my breath moving through my
body, this grounds me and stops my mind racing.


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Try the following exercises:
Find a quiet place to sit still for a few minutes and close your eyes.
Put you hand on your stomach, over your belly button.
Without trying to influence your breath, breath, observe how your tummy moves. Your
tummy should move out as you breath in and go in as you breath out.
If you are breathing properly, you should find that the hand over your tummy moves slightly
as your tummy pushes it out and draws it in with your breathing. If your chest alone is
moving in and out as you breath, you are not breathing correctly, you are breathing
shallowly.
Keeping your hand on your tummy and your eyes closed, take a long breath in through your
nose to the count of five. If you do not feel your tummy going out, push your tummy out by
pushing your hand away with it.
Hold that breath for a count of five.
Now, to the count of five, slowly exhale that breath out through your mouth. If your tummy
does not go in naturally, push it in gently using the hand on your tummy.
Doing this a few times should help your body learn the actions for correct breathing.
If you feel its necessary, do this exercise for five minutes each day.
You shouldnt be angry with yourself if you cant get this exercise right straight away. It
takes time, especially if youve been used to breathing incorrectly for a long time.
If the exercise causes you to panic, you can stop doing it. You are in control.

Breathing exercises should never be done to the point of tiredness or exhaustion, nor should
they be repeated too often. They should always be done patiently and calmly without haste or
rushing.

Neck Roles and Shoulder Stretches

As we know, a lot of stress and tension is stored in the neck, shoulders and upper back.
Stretching these areas is very beneficial to releasing that stress. Whilst doing the following
exercises, you should keep your mind free of any other thoughts and just focus on fully receiving
the benefits that each exercise will give you. Try to relax into the stretches and release any tight
muscles.

For the neck roles:
Allow your chin to touch your chest and your head to fall fully forward. Feel the stretch
down your spine. Hold this position for a count of ten seconds.
Then, slowly let you head fall back and look up to the ceiling. Hold this position for a count
of ten seconds.
Slowly bring your head to centre and let it fall fully to the right. Feel the stretch across the
left side of your neck. Hold this position for a count of ten seconds.
Bring the head to centre and let it fall fully to the left. Feel the stretch across the right side of
your neck. Hold this position for a count of ten seconds.
Now let your head slowly fall to the right again and begin to roll the head slowly anti-
clockwise. Try not to hunch your shoulders, so that they support your head. You should
relax the shoulders and let your neck fall heavy.
Slowly do three anti-clockwise neck roles, and then do three clockwise, relaxing the
shoulders more and more. Allow yourself to feel the stretching down your spine, neck and
shoulders as you do this exercise.

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Dont allow your thoughts to rush you; if you have any thoughts like: Just get on with it,
Ill do the neck roll and then its done. Or This is a waste of time, Ill just stretch my head quickly
from side to side and thatll do. Ignore those thoughts. Tell them to go away as youre busy. Focus
on the neck stretch and be fully aware of it, let your body guide you. Take good, solid breaths, in
and out through your nose, breathe into your abdomen and into the stretch to help relax the area.
Feel the stretching down your spine, feel the stretch in your neck and shoulders muscles and be
aware of the tension being released. If it takes some time, then allow yourself time. Dont let any
impatient thoughts interrupt you.

For the shoulder stretches:
Stand by a wall and place your left hand at shoulder height against that wall.
Keeping your arm straight and left hand flat against the wall, walk and turn your body round
as far to the right (clockwise) as you can. You should feel the stretch opening up your left
shoulder. Hold this position for a count of ten seconds.
Now, still keeping your arm straight and left hand flat against the wall, walk and turn your
body as far to the left (anti-clockwise) as you can.
You may place your right hand on the outside of your left elbow to keep the left arm
straight.
Feel the stretch along the outside of your left upper arm and top of your left shoulder. Hold
this position for a count of ten seconds.
Now do the same with your right arm.
When youve finished, stand in a place that will give you space to fully rotate your arms, so
that they will touch your ears. Do ten rotations each backwards and forwards with both
arms. This will help loosen up any remaining stiffness.

When you reach a better level of health, the benefits of these exercises will become more
apparent. When you are ill, you are so burdened with symptoms that it can be hard to notice any
benefits at all so you may think theres no point. But remember, what you think and what your body
wants are often two different things.

Massage

Do you remember I wrote tears are triggered by the amygdala? They are an uncontrollable
core emotional response to sadness. When we are unhappy a friend may give us a hug and stroke or
rub our head, neck back or shoulder area. These caring moves help to soothe us and they assure us
that someone cares when we are sad.
If you think about it this is very logical as the back of your next is physically very near to
your amygdala. Physically, being stroked, rubbed, or to have someone massage the back of your
neck will help to calm your amygdala and related parts of the brain, parts of the brain that have
been under your panicky amygdalas bossy instruction for too long! When all the emotion has been
expressed, it is useful to continue soothing the amygdala to help it regain a calm state and feel safe.
With M.E. you might not be or feel like crying your eyes out much, but your amygdala is
still in a heightened state of alert because its dealing with a lot of unexpressed and new emotional
energy created by your symptoms, your condition and related thoughts about M.E.
If you have someone around who can massage your neck and the back of your head,
shoulders and upper back, then get them to do it as often as they can! Tell them it helps you relax
and can bring your symptom level down or help calm you when youre feeling panicky that a
symptom is creeping back. It honestly can.
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If you dont have someone to give you a massage in this way, just massage yourself. This
can sometimes be better anyway as you can sense the areas that benefit more from your massage
and address them with the right pressure.
Whilst giving yourself or receiving a massage, allow the massage to relax you, dont fight it.
Talk to yourself as you might if you were soothing a scared child (you can talk silently in your
mind of course). Tell yourself youre going to be fine and that theres no need to worry. Think
about good things, nice things that youd like to and maybe are going to do, like going for a walk in
the park, listening to relaxing music or sailing the ocean! Relax into the massage and let it release
any tension.

Relaxing

We often do not realise when we are tense, stressed or neglecting our emotions. We may
have little sensations that warn us, but as time goes on we begin to accept these sensations as
normal. They creep into our behaviour and lifestyle unnoticed as we slowly become accustomed to
living in an un-relaxed tense state of dis-ease. The more relaxed we are, the better our minds will
work, leaving us much more capable to deal with life in a positive way. And the more we do things
that relax us, the more easy it will be to notice instantly little signs of tension and be able to control
unconscious activity made by the autonomic nervous system, like adrenalin release into the
bloodstream, muscle tension and heart rate.

There are many ways to relax and we will each have our favourite. Exercise is a fantastic
method, because the mind and body are ultimately connected, what you do to one will affect the
other.
I recall, one day when I wasnt feeling very good and felt as though my body and mind were
on different planets. My friends took me mountain biking on a BMX track with lots of jumps.
Generally Id always been a little nervous of that kind of thing, but just went for it on this occasion.
My mind and body soon fell back in line and I felt great. This is because my body and mind were
forced to work together so that I didnt come off the bike whilst jumping. If you let go of your
tension and anxiety and trust in your body, it will not let you downwithin reason! That is that you
dont go for the really high BMX jumps until youve practiced the smaller ones because you have to
introduce your body to the concept of jumping.

If you relax the mind in meditation or through music for example, the body also relaxes. If
you exercise the body, the mind will naturally turn its focus to your body and the exercise, and so
become empty of other thoughts.
It can help to just do a bit of exercise each day, whether it is ten or twenty push-ups, two
minutes on a mini-trampoline or a walk. Dancing around the house to one of your favourite songs is
also good exercise and can be invigorating.
I particularly enjoy doing yoga in order to relax and just make myself feel good. Yoga is not
just a physical exercise, it focuses deeply on breathing and you can go as slow or fast as you like,
thats the good thing about ittaking it at your own pace. I also find yoga helps keep me calm,
positive and grounded. I do highly recommend and I have read quite a few articles about people
who have had M.E or some other problem and have found that yoga has helped them.

The body and mind are in a state of constant interaction. Yogic science does not demarcate
(outline) where the body ends and the mind begins, but approaches both as a single, integrated
entity. The turmoil of daily life brings stress to the body and the mind. This causes anxiety,
depression, restlessness and rage. Yoga asanas (postures), while appearing to deal with the
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physical body alone, actually influence the chemical balance of the brain, which in turn improves
ones mental state of being. - Yoga The Path to Holistic Health. B.K.S. Iyengar
(5)


The major ingredient to help you be able to relax of course is to have lots of fun and make
sure that you actually enjoy activities and hobbies that you do. Dont just do them because you
think they are right. So if you really cant stand exercise, find other ways to relax, turn out the
lights, have a bath and play some nice music, pamper yourself.

Diet

When you have M.E., its important to stick to the foods that dont affect your symptoms,
the general rule being: dont eat sugar, caffeine, wheat, dairy products, spices, processed foods and
artificial additives. I also found I couldnt take many medications such as; painkillers, anti-
depressants or vitamin supplements. Im sure most of us will have worked out through trial and
error which foods have negative effects on us.
When our emotional well-being is easily tipped, we are much more sensitive to food. For
example, we are more likely to feel negative after eating a biscuit. I dont mean that in a way that
we will regret eating the biscuit because it means we may put weight on. What I mean is that the
sugar perhaps affects us psychologically and may cause us to momentarily lack in confidence or
feel unhappy. We should therefore be careful about what we eat, and should not eat those foods that
make us feel bad or raise our symptom level. There is a lot of information out there that suggests
sugar and processed foods are not good for a healthy emotional balance. It gives you a little high
first and then, you crash and feel unconfident or depressed.
When you reach better levels of health you may notice the negative emotions associated
with eating sugary foods, such as a lack of confidence, rather than only experiencing physical
sensations, such as numbness or dizziness. This is because the healthier you get, the easier it will be
to feel your emotions and recognise them rather than just feeling emotional energy as symptoms.

What usually sparks an M.E. symptom is the sugar-rush feeling whereby you feel that the
sugar is causing your body to go out of control. With dairy products and other foods, its obviously
a slightly different sensation that sparks the M.E. But, particularly with the sugar-rush sensation,
just remember that lots of healthy people have sugar-rushes too and lots of people get caffeine-
buzzes and that kind of thing. So, the next time you feel odd after eating sugar, dont start to think
of yourself as ill, just say to yourself, OK, theres no need to overreact. I enjoyed my chocolate bar
and I dont mind a little buzz or sugar-rush, theres no need for me to have full blown M.E.
symptoms about it! Just use The Stop Method and tell your amygdala to calm down and relax.
Its just the panicky overreaction of the amygdala that escalates the sugar rush into something it
need not become a full blown symptom.

Incidentally, the main thing I now avoid is caffeine. I know I can overcome it if I wish, but
to be honest Im happier without it as are many people. Wheat makes me feel a bit sluggish and
certain spices like paprika make me feel strange, so I avoid them if I can too. But to be honest,
many people have food sensitivities and were not really designed to eat some of the things we eat
today. Just because you can buy all these different foods, doesnt mean that they are ok for us.
A good example of this can be seen in Chinas lactose and alcohol intolerance. Alcohol
effects Chinese people more causing them to be more intoxicated than a western person might. This
is because the Chinese used to purify their water by drinking it in tea form whilst European cultures
used to purify their water by drinking it as beer or wine. Its funny that they could not drink fresh
water back then because of all the disease that lived in it, instead they had to kill off the disease by
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boiling or fermentation. This has resulted in European cultures developing a tolerance for alcohol
over the centuries and Asian cultures like the Chinese being rather intolerant to it.
With regards to lactose intolerance, for millennia the Chinese did not raised cattle and so
they didnt get used to milk products. Today you dont really find milk products in Chinese cooking
and they are still notoriously intolerant to lactose foods.

Generally, M.E. seems to show us the things that are bad for us, our symptoms worsen when
we eat too much sugar and artificial additives or drink too much caffeine. Take note of this and in
the future only consume such things in moderation. Even though you may make a full recovery
from M.E., it may be the case that people h get M.E. in the first place are just sensitive souls and it
might just be best to not go back to drinking three cups of coffee a day and eating processed foods.
Some people just are more sensitive than others. Modern society and advertising have led us to
believe that its ok for our bodies to eat massive tubs of ice cream in one sitting or have a junk food
diet. Really we know this is untrue and we know that these foods are not good for us. If you are
partial to junk food or sugary foods, just lower your intake of them and try to include more fresh
fruit and vegetables in your diet. Also make sure you drink enough water every day, two litres being
a bare minimum, it makes a difference to your concentration for one thing. Remember, what you eat
is what you are. If you fill yourself with sugar and junk, you cant expect to be very balanced.






















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Part Six

You Can Stop M.E.

Mind and Personal Discipline
- Sleep Problems
- Upset Stomach
- Mind Discipline With M.E.
- Keeping Your Spirits Up
- A Doorway
- Change Will Come With Persistence
- Down to You
- Strength

Getting Back to Normal
- Got and Had
- Thoughts and Symptoms

Are You Ready for This Method?
- Levels of Illness
- Letting Go of the Desire to discuss M.E.
- Desire

Re-Cap
- The Fundamentals in My Methods













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Chapter 40

Mind and Personal Discipline

So The Stop Method is about controlling and bringing discipline to where the minds
attention lays. Is the mind relaxed and focused on the present or is it running away with thoughts
that seem vitally important? Even though these thoughts may get you nothing except a headache
and nowhere but overwhelmed and tense.
Earlier in this book, the mind was described to be a bit like a ferret. You have to stop it
running away, learn to control it and keep it steady. I think this is a perfect analogy. You must pull
the mind away from checking the body for symptoms, having negative thoughts and creating
trouble!
An undisciplined mind could be bombarding you with M.E. thoughts like I dont know how
to make this weak feeling stop or How is it possible to feel like this, there must be something
terribly wrong with me! Or simply bombarding you with everyday thoughts like I wish I could
decide what I wanted to do with my life, or Im worried about what Mr Smith thinks of me.
Its important to remember to not get carried away by thoughts, the thinking brain wants to
chase them and wants to engage your attention in them because thats the job of the thinking
brainto think. But its important to tell it to have time off sometimes and to tell it to stop
worrying about the past or future. Imagine how productive your mind could be if it could stay
focused on the present, how calm you would be and able to deal with things as they come, instead
of having an anxious mind that is not settled and calm, because whilst it deals with the present, its
also concerning itself with other problems. The thinking mind often doesnt know when to shut up
and it can cause real physical problems (just look at M.E.!) and really hold us back if it wants to.

It may help to look at some common problems like being unable to sleep, where the
thinking mind causes trouble and The Stop Method style mind discipline can also be helpful

Sleep Problems

I remember reading an advert for Nytol, in the paper once. It went something like this:

You cant sleep, so you worry that you cant sleep. So you cant sleep.

So the awareness and concern about the sleep problem causes the sleep problem. Catch 22,
just like M.E. For some reason, a person just cant seem to drift off. They become aware that they
cant sleep and then find it hard to stop being aware of that. Then as soon as they do start to drift off
a little they realise Oh, Im falling asleep, great! But that very thought wakes them up again!
This will happen with your symptoms too, youll suddenly realise that a symptom has
disappeared for a bit, then that realisation will make it spring back as your attention is drawn to it
once more. This shouldnt dishearten you. It is natural and you just need to be persistent. Its just
like when youre attention gets drawn to a loud noise, your attention gets drawn to your symptoms
(or sudden lack of them). You need to pull your attention away. You may feel this will be
impossible as its pretty hard to ignore M.E. when it can seem as though its completely smothering
you, but it is possible by using distraction and The Stop Method.

It is over-activity of the mind whereby the brain has not slowed down enough that keeps
people from sleeping. (If its not pain that is). A sleeping tablet relaxes the mind and stops it from
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racing. If we stop thoughts, this will have the same effect. But sometimes thoughts can seem vitally
important. It can seem that if you dont think about a certain thing there and then, that it will never
get resolved. Actually youll get nowhere through staying up all night and thinking about
something, youll just feel tired the next day and be even less able to cope with the thing you were
thinking about. So you have to stop those so called vitally important thoughts which are keeping
you up. The ones that matter will still be there in the morning. If youre worried about forgetting
what you were thinking about, write thoughts down so you remember them the next day. In your
awake and refreshed state you will be able to see if those thoughts were a waste of time anyway and
if you actually needed to be thinking about them or not. Keep a pen and paper by your bed so you
can do this.

Some people with sleep problems say Its useless, I just can never get to sleep, I cant stop
thinking about stuff. In that statement however, they demonstrate a complete lack of confidence in
their ability to get to sleep. If they believe they cant sleep then they will be worried about it and
will thus draw their minds attention to it. Ninety-nine percent of the problem vanishes as soon as a
person can start believing they can recover or get to sleep because thats when the worry goes and
relaxation can come.
Sleep problems becomes worse when you start asking yourself the question Whats wrong
with me? By asking this question you start to evaluate yourself and look for a problem and so give
the sleep problem MORE attention! More fuel for the insomnia fire.

If you have a sleep problem you could try repeating two or three of the following words,
relaxed, calm, happy, peaceful, sleepy, content, heavy or whatever words feel right. Its important
that words feel right and youre not just letting your thinking mind blurt out whatever it believes to
be suitable. Repeating the chosen words on every out breath will also help sleep come. Saying the
words on the out breath not only induces more focus on the words through having to co-ordinate
them with the breath, it also brings attention to the breath. Focusing on the breath helps to calm the
mind and is a common technique used in meditation.

Upset Stomach

It is also the same with when you have a funny tummy that is not caused by a stomach bug,
pregnancy or food intolerance. Sometimes our stomachs can become upset through worry, perhaps
about something we have to do or face. The problem with anxiety stomach upsets is that you worry
about them and so increase the anxiety which makes the stomach knot up even more as you grow
tenser. Tension causes pain and upset in the body. Again it is confidence that you need, confidence
in knowing that the stomach upset is only caused by anxiety. You can take away anxiety by
comforting yourself, telling yourself its ok and by believing its ok.

Mind Discipline With M.E.

Recovering from any severe illness is extremely renewing and can give you a new lease for
life. You feel like youve achieved something amazing and getting your life back is amazing. But
such amazing things dont happen without discipline. Its extremely important to understand the
kind of discipline youll need to have if The Stop Method is going to work.

Every single M.E. based thought must be stopped. Every single one. The mind must be
allowed to forget about M.E. If you let one thought seep through, if you neglect to stop it on the
first syllable, then your recovery will drag on and take longer.

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In order to see more clearly how your thoughts affect the amygdala, we can imagine a drama
whereby the amygdala play one character and your thoughts play another

Your thoughts: Right, Im off to meet Jane. I feel a little weak; hope I can handle this.

Your amygdala: Whats that? Feeling weak? Why!

Your thoughts: Oh I feel so rubbish, why do I feel so weak? Ive slept enough; Ive eaten.

Your amygdala: You must be terribly ill then! Youd better get into bed.

Your thoughts: Whoa, now I feel tired. Maybe Im allergic to what I had for breakfast. I
dont knowbut I eat that all the timebut I could be...did it have this effect on me before?

Your amygdala: What do you mean it has a bad effect on you? Why did you eat it then, Let
me see if I can get you to throw up and get it out of your system. And wed better keep a close eye
on what you eat from now on. You could be allergic to anythinganything!

Your thoughts: Best cancel meeting Jane, I feel sick and my body fees like it could melt
through the floor. I wouldnt even make it down the street.

Your amygdala: You cant walk down the streetbest make sure you never do that then,
dont want you to hurt yourself. Go to bed, be safe.

Always remember that you have control, because you do. How can thoughts occur unless
you allow them to? Its your mind and if it feels like youre not in control of it then you must take
control. Sure it may take a lot of determination and vigilance from you, you cant let your guard
down for a second, but to be free from M.E. will make it worthwhile.
Every reminder of M.E. must be removed from your life. If not, the amygdala will say, hey
the reason I have that in my life is because of M.EOh no, I have M.E!panic stations! Id better
not allow you to walk anywhere or you might run out of energy!
Dont give up saying stop and applying the method. Expect to be saying stop to thoughts,
negative feelings and symptoms constantly to begin with. And I mean constantly.

Keeping Your Spirits Up

The problem you have of course is that the amygdala has some very powerful ways of
making you think that its right. The sensations it triggers are very real, but you have to stand up to
them and say enough is enough. This is when your strength and willpower really come into play.
Think of all the people who have fought in battles over the centuries. Soldiers can go
through such a tough and unimaginable time that it can seem unbelievable that they didnt just give
up and allow themselves to be shot. But there are things that keeps people going in such tough
times and that is spirit, a belief in what they are doing and a hope that they will one day be back
with their loved ones. If they give up on their spirit, beliefs and hope, they will not have the will to
keep going and avoid being shot or captured. So they must keep their spirit, beliefs and hope going.
With so much against them this can be hard, but it is what they must do.
I mention this because recovering from M.E. can feel a bit like a battle, like theres an
internal war going on between you and the M.E. and you too will have to keep your spirit, beliefs
and hope going.
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In the same way that youd lose a battle through lying down and giving up, if you allow
yourself to give into all the fear and doubt that M.E. brings, you might relapse. Giving up and
thinking its all hopeless and unbeatable will not get you anywhere. Step above it all, as real as
M.E. may seem, its all a farce spurred on by fear. Dont let the wool be pulled over your eyes.
Dont budge an inch. You have to be strong from your heart and not give into the M.E.
thoughts coming from your inconsiderate mind. Instead you must get in touch with your true self
and let that voice guide you with compassion. Your symptoms will generate emotions of fear an
theyll cause you to believe that they are very seriousbecause they do feel physically very
serious! But you must not let yourself think about them or worry about them, ignore them and dont
fall into believing that they are serious or that there is something wrong with you. There is nothing
wrong with you, its just as Ive explained.
The amygdala is on red alert and that is what is real. You have not acted on emotions in the
past and that is what is real. You can change your emotional energy by what you think, that is true.
You can calm your amygdala by gently telling it that everythings ok, and by talking to yourself
with compassion from your heart.
Get in touch with yourself again and stop letting your head rule your heart, you are stronger
than that.
With M.E., its a bit like having an annoying sidekick following you around saying, Oh, I
wouldnt do that, thatll make you illoh, no, you cant go there, too many people. And youve
been listening to and agreeing with them all this time. But now you can just tell them to go away,
then do what you want to do. Dont let this annoying sidekick come back, dont listen to them, not
even for a moment. If you give them any attention at all, any at all, they wont understand that
theyre not wanted. Once they learn that youre changing your ways and not listening to them
anymore, they will go.

A Doorway

When using The Stop Method, start with a sensation and first work on trying to bring that
sensation down a bit. So if you feel like youre whole body is constantly rocking on a boat, try to
make the boat feeling less. Or if you feel a pain in your leg or if you feel weak, try to make that
less. What youre looking for at first is basically a change for the better in symptom severity. This
will show you that what you are doing with The Stop Method works. Then you can carry on using
The Stop Method and get free of the symptom completely.
When you start you may only notice a change in symptom severity for a moment at first, but
you should view that moment as a doorway opening, a doorway allowing you to access the loop
that youre brain has been stuck on. Once that doorway opens, you can persist with it further to
open it fully and gain control over your symptoms.

Change Will Come With Persistence

When starting The Stop Method, you will find yourself saying Stop, continuously
throughout the first and second day. Youll be saying stop to such an extent that you may feel its
ridiculous, but dont give up because its not ridiculous and it makes sense. You really, really do
need to be persistent! What may happen at first is that you feel no change in symptom level for a
little while, maybe a few minutes, an hour or a few hours if you have trouble distracting your mind
from the M.E. But you must stick to the method, keep telling the thoughts and symptoms to stop
and then distract yourself. Soon you will have a little breakthrough whereby a symptom will go
away. This may only be for a moment at first and you will probably be so shocked that your
attention turns right back to the symptom again, but thats ok, just keep on with the method and
soon that little moment in which the symptom went away will become longer and longer. If done
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correctly the methods in this book should take effect in a matter of days. The majority of effort from
you will come in those first two days when you must keep your mind away from M.E. completely
and be very strict at telling your amygdala to stop overreacting. Of course this same rule applies for
the next day and the next few weeks, but it will all get much easier the more you do it.
If you dont do The Stop Method properly and with total dedication, it will take longer to
recover or notice a breakthrough because every M.E. reminder your amygdala gets and every
reason it gets to think theres danger will bring you back. And if you fall back towards M.E. and
allow yourself to think youre ill again, well you will be. To think youre ill again is an M.E.
thought that you must stop.

Down to You

The methods in this book depend on you using them properly. They depend on you being
honest with yourself. Its no use spending half the day wallowing in M.E. thought or beating
yourself up over something and then using The Stop Method for the rest of the day, it doesnt
work like that. You have to use The Stop Method and block out M.E. and negative thought
patterns from your life totally. If you want new memories to form in your mind for your amygdala
to relate to you have to be determined and work for those memories. You have to gain them by not
worrying about how you will feel later, by allowing yourself to do things and enjoy them without
M.E. thoughts going Oh, be carefulyoull make yourself tired! You must have the strength and
belief to tell such thoughts to shut up. Once youve accomplished doing something you couldnt
previously do, you will have created a new memory that you can do it. Its up to the amygdala to go
with that new memory when you next come to do the activity. The amygdala may still need some
persuasion and reassurance from you, but the realisation that you are safe to do that activity will
have begun and it can then become permanent.
It is up to you to apply the methods in your mind, it is a personal journey of recovery and
nobody else can do it for you. But dont be afraid to ask for help and be sure to surround yourself
with supportive people who believe in what youre doing. Its no good if they support you but think
that these methods are complete rubbish, because that may make you doubt these methods. You
need to feel one hundred percent positive about your recovery.

Strength

In this tarot card for Strength, a lady is shown confidently closing the mouth of the lion.
The card shows she has the spiritual strength to overcome any fear of the lion and demonstrates that
spiritual or personal strength can overcome animal responses.
The animalistic nature of the amygdala, its animalistic way of
protecting you through keeping you scared can be overcome through your
own personal strength. Call it your spiritual strength, willpower, call it what
you will.
It is your persistence, ability to be internally strong and overcome
instinctual urges, your ability to calm your mind through remaining calm and
not allowing the amygdala to fool you, it is your ability to develop self-
awareness and recognise which thoughts are M.E. thoughts or negative
thoughts and become aware of following your gut feeling, it is your desire
to begin to care about your emotional energy and act on it in the future, that
will get you better.
Currently you may think you care about yourself, but are you sure?
Do you let your thoughts beat you up? Are you really compassionate in the manner that you talk to
yourself?
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Chapter 41

Getting Back to Normal

Like a person who may have had a shock or been though a traumatic time, you should
remember that the amygdala may still be a little sensitive, so when something occurs to question
your safety, its quite probable that the amygdala will jump on top of it and start sending out the red
alert signals again. It may over-compensate and give you a twinge of a symptom. In this case, just
remember to keep your head and calmly tell your amygdala that its ok.
With M.E., when you experience an ache or sensation the natural thing has always been to
blame it on M.E. But as you use The Stop Method and start to recover, you will have to stop
putting things down to M.E. To say that you have an ache, problem or sensation because you have
M.E., is to say that you still have M.E. and that goes against The Stop Method. The idea is to put
M.E. behind you and by allowing your mind to forget about it so that your amygdala can relax. If
you blame a headache on M.E., you will be having an M.E. thought and encouraging the amygdala
to panic.
You will have to get used to feeling tired as a normal person does and having the odd ache
as a healthy person might without panicking that its M.E. You can use The Stop Method to block
those panicky thoughts. Youll also have to get used to having a bit if a cold without panicking that
its the dreaded M.E. fluey symptom. And you should remember that everyone is absent-minded
sometimes and can mix their words up, so dont panic if you do, its all part of being human. When
you get a headache or something like that, just see it as a headache; it doesnt have to be anything
more. When you start believing you no longer have M.E., the amygdala will think the same and
relax.

Got and Had

Once you begin to feel better you may still have the odd symptom or bad moment. Dont
ever slip back to thinking youve got M.E. you had M.E., even if you feel a bit funny, look upon
it as a mistake made by your amygdala, use the methods in this book and correct it. Do not dwell on
these mistakes.

Thoughts and Symptoms

Your thoughts and symptoms are very closely connected. Sometimes a symptom may flare
up and youll think, Hang on, whys that happening? and you may get lost in worrying about it,
but you must not worry about it, treat the worrying thoughts and symptoms equally they are
simply something you dont need to have in your life. It is hard for your brain to forget completely
how to do things, so its very natural for the odd M.E. symptom to occasionally be triggered, a bit
like deja vu or having a flashback. Just disregard it, it doesnt mean youre getting ill again.
Sometimes however, it may be obvious as to why a symptom has flared up. For example I
remember meeting a friend who was very ill and pale looking. When I first saw them I felt numb all
over and had the old M.E. sensation of feeling as though I wasnt there. For a moment I panicked
thinking that my M.E. was coming back, but then I thought to myself, No, hang on, its just
because Ive seen this very ill person and thats awoken a memory of when I was ill, thats all. Im
fine so please stop giving me these silly symptoms. I told myself a few times that I was fine and
after about 20 seconds I was and I never experienced those symptoms again. So it is just like
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dj vu. Dont let symptoms fool you. A symptom will only flare up because your brain still holds
a vague memory of it, not because there is something wrong with you.

I can remember sitting in a pub with some friends when I was pretty much recovered from
M.E. I was drinking a glass of lemonade and I noticed that it didnt taste right. My friend tried it
and agreed that there was something wrong with it. Immediately I began to feel weak and as though
I was fading away. Before my amygdala got too far in its overreaction I realized what I had
thought to contribute to the weakness sensation. I had thought that the lemonade could be
chemically poisoned from cleaning fluid and that it might make me ill again. I told myself that that
was a really dumb and silly thing to think and I told my amygdala to stop over reacting. After some
gentle reassurance the symptom completely vanished. Incidentally the lemonade dispenser had just
run out of mix and thats why it tasted funny.

Some days youll wake up and get those little M.E. sensations, perhaps a bit weak or
something, but dont let it ruin your day. Dont start thinking that perhaps The Stop Method isnt
strong enough to work and that it will take you a long time to recover. If you do, it will take longer
to get better.

The thing about the methods in this book is that they cant hurt you. They dont involve
taking medicine and they do not involve forcing yourself to do things you dont feel able to do.
You only achieve doing things that youve previously been unable to when you block out the M.E.
thoughts, listen to your gut feeling and go with what your gut feeling feels comfortable with.
So you can try it, if you allow yourself to think Oh no, Ive walked this far and now have to
walk back, then youre panicking and its your own fault if your symptoms kick in and prevent you
from walking back. But remember even if a panicky thought does creep in and catch you off
guard, you can still tell it its wrong. You can tell it to stop and you can focus your mind on an
opposing positive word or on a distraction. You can distract yourself with anything to calm the fear.
I remember walking down the street and my legs went numb. Instead of starting to think
about where I could sit down and who I could call to help me, I carried on walking and began
repeating the words solid, calm and stable, over and over in my mind. I switched between doing
this and counting the windows in the buildings across the street and then I began thinking about the
people I saw and what kind of job they might do or whether they had a brother or sister. I occupied
my mind with anything, but I didnt let it become emotional and I didnt allow myself to think
about my problems. I didnt started thinking Oh I bet that woman has a really good job, shes
dressed well, I could never get a job and afford nice clothes because Im too ill! That would have
been very self-destructive! Comparing is another M.E. thought trap that we can fall into, so be
aware of it!
The Stop Method is simple; you dont have to concern yourself with using it in a precise
order. Its not the case that you must say stop for one minute and then use opposing positive word
for five minutes and then distract yourself for fifteen minutes, you just go with what you feel you
need to. Switch between the techniques and use whichever one suits you best at the time. But,
above all, use the techniques properly and truly. Dont cheat yourself and let the odd thought
creep in. Dont say the opposing positive words too quickly and let you thinking mind reel them
off. Take you time, speak from your heart and tune into your emotions. If you feel like your
thinking mind is rushing you, stop what youre doing and take ten deep breaths. Stop every single
thought. Become annoying addicted to being positive!




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Chapter 42

Are You Ready?

I wrote this book to help people who are ready to recover from M.E. and CFS. In order to be
ready you must agree with and understand what I have written in this section. Please dont criticise
my work if it is not for you. Not everyone is open to these ideas and thats fine, its a personal
choice. I know these methods work and I know that The Lighting Process and The Gupta
Programme are also successful and are also aimed at re-training the amygdala. Even though I dont
know what The Lighting Process and The Gupta Programme teach, Im sure they teach simple
methods as I do, because re-training the amygdala is not complicated.
As I said a moment ago (and Ill repeat it because its important!) The Stop Method is
simple. Dont make it complicated and dont allow yourself to think there must be more to it than
there is. To think theres more to the method or theres something youre missing would be an M.E.
thought. This methods strength is in its simplicity. Remember, the amygdala will not respond to
long complicated rationalizing thoughts. The amygdala is instinctual. You must be stern and quick.
Stop, Thank you.

The only difficulty in using The Stop Method lies in maintaining and showing an
unwavering confidence in the method. The principles behind how The Stop Method works are
easy to understand, so now you just need to apply commitment and discipline to put it into practice.
Commitment and discipline shouldnt be too hard to muster as youve got so much to gain.

You are ready to use The Stop Method if
You can put one hundred percent into saying stop to every single thought and symptom
You accept that changes must be made so that you no longer suppress emotions in the future
You accept that the body and mind do strongly affect each other
You accept that by controlling the way you think you can calm the amygdala
You accept that M.E. symptoms are caused by very strong emotional energy

And it will not work very well or at all if
You consider that M.E. could be to do with something else and not the amygdala
You are cynical about it or feel it could never work
You do not follow it completely and with total commitment
You allow yourself to let some M.E. thoughts occur or let yourself think about M.E. and
negative things
You hold onto old ideas about M.E. and what it is
You cannot stop analysing your illness and simply let it go

Its fine to be unsure of these methods at first, they are new, but you must not be totally
against them, there must be some belief in you that they can work. If you are completely against
them, they stand no chance of being successful. If you are a natural cynic who questions and
analyses the validity of things, then perhaps you are analysing the validity of the methods in this
book. As Ive mentioned previously however, the thinking analysing mind is not that useful when it
comes to dealing with emotional issues, so really its not that good to analyse these methods
because they are all about dealing with emotional energy!

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The Stop Method requires you to have belief and confidence because the amygdala
requires you to have belief and confidence. Without belief, confidence and trust in yourself and the
method, the amygdala will not be convinced that it doesnt need to trigger your symptoms. It takes
belief and confidence to rise above the sensations and emotions you feel and identify them as
overreactions from the amygdala. The amygdala must feel that it can trust you when you ask it to
stop and try to calm it. Just how the boy trusted in his mother when she told him that monsters dont
exist in chapter sixteen, you cant lie to your amygdala, it is your emotional control centre. If the
boy had felt that his mother was lying when she said monster dont exist, he would have remained
scared of them. If the amygdala senses you are lying, if it senses a lack of confidence or pessimism
in your feelings for The Stop Method, it will remain scared and on red alert.
Its as though you have to rebuild your confidence, but you have little foundation to base it
on because all of your recent experiences have been confidence destroying, they are memories of
being ill or unable to cope with something. So you must start from scratch, you have to break
through the lack of confidence created by those memories and do what feels good for you, become
addicted to making yourself happy and enjoying life without worrying that what youre doing is a
waste of time or not important. Forget the past and live for the moment.
The more convinced and confident you are in your ability to recover with The Stop
Method the more quickly your amygdala will be persuaded that it can calm down and thus the
swifter your recovery will be. You should believe that the body and mind are very closely linked
and can affect each other very strongly. If you are totally against this body-mind concept, them
perhaps you shouldnt have read this book.

Levels of Illness

If youre very ill with M.E., you might think that these techniques will not work for you,
perhaps because they are simple, but you mustnt think like that. These techniques will work for
you no matter how ill you are. Levels of illness make no difference because the root problem is still
the amygdala and no matter what level of alert its on, it can still be re-educated very quickly. Our
brains are amazing and you should not doubt what they are capable of.

Letting Go of the Desire to discuss M.E.

Another obstacle people have is that being ill can be such an adventure, the symptoms you
get from M.E. can be so surreal and mind-boggling that you cant get M.E. out of your mind, you
feel you need to talk about it even though youll often feel nobody can understand. Of course its
healthy to talk about it to some degree, it helps tremendously to share problems. But now is the time
to get better, so you should stop talking about it because you need to put that part of your life
behind you. If you talk about it, you arent letting it go and allowing the M.E. based emotional
memories to dissolve, you arent helping yourself to get better. You must be so strict for your brain
to forget M.E. You must completely ban M.E. from your life and thoughts, at least until you are
completely free of it and your amygdala no longer panics when it receives information related to it.

Desire

This may sound obvious but the desire to get better is very important when using the
methods in this book. If you do not want to be well, you will find it hard to recover because you
will have no willpower and willpower and dedication are essential to The Stop Method. It may
sound silly to suggest that a person may not want to recover from M.E., but the thought of living a
full life can often seem scary to someone who hasnt for some time. The idea of having to leave the
smaller world that M.E. has forced you to create and be part of a bigger community again with
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work, a social life and responsibilities can seem daunting. At least when youre ill you have an
excuse to avoid having to deal with life, theres a reason for you to not place pressure on yourself
and take on responsibilities or just do the everyday things that most people do. And this comment
isnt meant in a derogatory or condescending way at all, its just that when you have M.E., the
thought of taking on a small job or having to go out with friends and act lively can be very
frightening and an M.E. sufferer may feel that they just wont be able to keep up. Maybe you feel
that if you had your life back, it would be like you were always struggling to catch up, as though
your life were a chase whereby youll never reach the finish line for a rest.
But when you get better you do not have to take on things that you dont want to, you do not
have to lead your life in a rush and you do not have to prove anything. When you get better, you
should start living your life for you, to make you happy, that is whats important. How you make
yourself happy...whether you work in a supermarket or are the manager of a big charity, whether
youre a milkman or an astronaut, it doesnt matter one ounce. Self satisfaction comes from within.
If there is something you really want to do you will be able to do it without effort. If there is
nothing in particular (in work) that you really want to do, then dont pressure yourself into a job
you dont like, just be happy, enjoy your friends and family, enjoy people around you, enjoy your
own hobbies and talents and dont make such a big deal out of what you think you should be. Being
happy is all you should be.
Ask yourself if you can swallow all of those concerns about being able to cope with a
normal life again and just bite the bullet and trust in you ability to deal with life as it comes? Its all
about learning to trust your judgement again as you live life moment to moment. If you concern
yourself with the future and let yourself worry that you wont be able to cope, then you are not
living in the present moment right now. You are living an M.E. lifestyle whereby your thoughts
hold you back because they are always about the past of future.























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Chapter 43

Re-Cap

Recovery fundamentally involves re-educating the amygdala. The amygdala is the fight or
flight response unit at the centre of the emotional brain (limbic system) and it is responsible for
triggering core emotions like fear and anger. These core emotions are used at a basic survival level.
For example when looking down from a high-rise window you feel a rush of fear even though you
know theres no danger.
So when you go to walk down the street and cant because you are paralysed with fear of
having M.E., the amygdala is triggering fear to stop you walking down the street because it thinks
walking down the street will pose a threat to you. It is so panicky that this is how its reacting to the
simplest of things.
So how do you re-educate the amygdala?
Well you have to bring it out of the state of alert that its in and get it to relax and calm
down. You can do that through taking away the things that cause it to panic. You take away the
thoughts about M.E. by stopping them as soon as you feel youre about to think them and you can
take away the memories by completely blocking any reference to M.E. from your life. So by not
talking about it, researching it or dwelling on your symptoms, you can instead let yourself be
distracted and so allow your brain to literally forget M.E. Once you have achieved this, you can
begin calming the amygdala and getting it back to normal.

The Fundamentals in My Methods

Say stop to symptoms and M.E. thoughts then remove your attention from those symptoms
or thoughts by immediately distracting yourself.
Stop negative thoughts and replace them with compassionate and positive thoughts.
Tell negative emotions of doubt, fear, lack of confidence or general feelings of doom to
stop.
Remove every single M.E. reminder from your life.
Stop researching about M.E. and using support groups, get completely away from it.
Tell those around you not to talk about M.E. and to talk to you as if you are healthy
Confront your FEAR.
Meditate and take time to relax.
Laugh and smile.
Stretch and massage your neck and shoulders to relieve tension.
Dont allow yourself to be pressured into doing things you dont want to.
Put yourself first and realise that being happy is more important than anything else.
Have fun, get out of the house, dance, sing, make yourself feel happy, love yourself.

It may feel like youre jeopardising your health by going against what your survival instincts
are telling you. But you must have faith in yourself and you must be strong. The principles behind
these methods are so simple and they do work because M.E. and Chronic Fatigue Syndrome are
caused by disturbances in emotional energy; they are not like physical cuts and wounds. These
methods work because of our ability to override the amygdala through using the thinking brain.

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Before closing this book, lets just make sure weve abolished the worst M.E. thought of
all, which is:
If I do this now, Ill be tired later and really pay for it.
No doctor can explain this strange phenomenon that happens with M.E; this is because it is
only the thought that creates the problem. Use the methods in this book, do things that you havent
done for ages and dont be scared of doing them.

How wonderful it is that nobody need wait a single moment before starting to improve the world.
- Anne Frank

(Or their own life.) Start using these methods now, put M.E. behind you.







































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References

(1)
Chapter 6 : Mapping the Mind by Rita Carter

(2)
Chapter 18 : Mapping the Mind by Rita Carter

(3)
Chapter 34 : The English dictionary

(4)
Chapter 39 : www.wikihow.com/Improve-Your-Posture

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Chapter 39 : Yoga The Path to Holistic Health by B.K.S. Iyengar