Zone-In

Distraction vs Zoning-In

One approach to recovery is known as 'Distraction' within the medical literature. Much of this approach is about Physiotherapy techniques that employ deliberate movements in one part of the body to alleviate weakness and distress in a different part of the body. 

However, there are aspects of distraction that you can do for yourself at home. 

We do not like the term 'distraction' as it can imply that FND is something casual and almost easy to fix. This is not like silencing a crying baby with a lolly pop. Some FND patients feel that the term 'distraction' really doesn't recognise the fact that an angry demon has taken over their body and it's not negotiating.  

Instead, we encourage you to 'Zone In'. This phrase is positive, active and it describes the type of brain activity that you want to encourage. 

You may already be aware of the concept of getting 'in the zone' or 'in flow'. This is a near meditative state in which you are relaxed, interested and engaged in something. All your worries melt away. You loose track of time. When you are in this state you are in your zone. 

How zoning-in works 

You need to find your zone and you need to go there as often as possible. 

Imagine that you are shepherd to a paddock full of sheep. As the sheep move about they make, and follow, tracks with their feet. They cut tracks into the earth. Sometimes the sheep can start taking a more dangerous and less suitable path. You want get them off that path, but they are creatures of habit and they keep returning. 

The paddock is your brain/nervous system. The sheep represent neurological information and processes. The unsuitable tracks are your FND symptoms. 

Your task is to keep the sheep off the unsuitable path for long enough for the grass to grow back. Once the grass is back the sheep will forget about the bad path. You need to shoo the sheep off the undesirabe path whenever you see them walking there. You need to make other parts of the paddock so attractive that the undesirable path is forgotten. 

The grass (your health, your physical control) remembers how to grow. You need to make conditions right for recovery to happen by going to your zone. 

Your neuro symptoms are likely to stop/improve while you are in your zone because all of your processing power is allocated elsewhere in a trance like meditative state.

What makes the best activities? 

It must be:

• fascinating to you. Something that you have always wanted to do, or do more of. 

• challenging you to concentrate. It should extend your brain and/or involve some sort of pattern - eg a knitting pattern. 

• able to maintain a forward momentum. Pick something that will keep you busy for a while. Become the master of something. 

• involves body movement. Even if you can only manage learning a new knitting pattern, the physical act of engaging your hands will help you.

We think that you need to be careful about computer gaming. Most games are designed to be stimulate the nervous system and to be very addictive. We want to lower your heart rate and calm your core. If you do find that gaming helps your symptoms, please be careful to moderate your use of this tool and to look after yourself. 

Look after your body

Whatever you are doing in your zone, look away every few minutes. Recenter yourself in the space that you are sitting in. Take note of the sounds, smells and sights. Is there a muscle that needs stretching? Do you need to stop for a while? Consciously breathe, then return to your zone. You must get up and move around the space you are in frequently too. Yes, even in a walker or crutches or wheelchair. Stop, move about the room and then return to your zone. 

Remember this is about your health and your body. Do right by yourself and take the right care. You deserve it and this and it is the best thing for you right now. 

What sort of things can get you in your zone? 

These days you can teach yourself anything you want for free on the internet:

• playing musical instruments and singing

• gardening, propagating plants

• tai chi, yoga, pilates etc.

• fine arts and crafts

• write a book, song, poem

• puzzles

• bush walking, trapping possums, baiting rats

• robotics, engineering, mechanics

• dance and cultural performance

If you zone-in when you feel unwell, and as often as you can, your neuro symptoms are likely to improve over time. Do not get frustrated when your problems return when come out of your zone. This is normal. It is still working. Your recovery will be gradual. Some people improve quickly. Others take longer.

Some people do not recover. If you are one of those people, your time in your zone has not been wasted. You have enjoyed yourself, reduced your stress, and become really good at something. That's certainly better than sitting around being sad about being sick. 

A special case for music 

We argue that music is the best rehabilitation tool for people of all ages. Music affects brains in a unique way. Playing musical instruments is the only activity that we know of that engages all of the main complex parts of the brain at once, and strengthens the connections between them. The video below has more detailed information about this. If you are sensitive to flashing lights, perhaps close your eyes and listen. Click the image below to see the video. 

The video here from Duke University explains something interesting. Musicians in our group report that simply thinking about certain musical patterns they have practised can help them regain control of their bodies. The video explains that when you think of playing music it engages the parts of your brain that prepares you for movement. This appears, to us, to help people regain control and stop seizures. 

This video is a presentation from Neuroscientist and musician Alan Harvey from the University of Western Australia. He demonstrates the effects of music on the brain with a live demonstration with an EEG and a string quartet. He argues for better utilisation of music in the treatment of neurological disorders. 

Music is everywhere 

You can zone-in to music anywhere and you don't need your instrument. In fact, once you start learning music it can become pretty distracting, a bit like somebody talking to you. 

You can use this to your advantage as a way to ground yourself. Can you hear music? What is the time signature? Is this a minor key or a major key? Is the melody adjunct or disjunct? About how many beats per minute? Does it swing? What's the chord progression? If you were to bring your instrument into this music what noises would you make? 

Running through these questions in your head will rapidly centre you. It seems to calm the nervous system as if you were actually playing. 

Other great reasons to choose music as your zone:

• everybody loves some type of music

• if your hands don't work you can sing

• you must 'get over yourself' to play music and get past self consciousness, claim your space on the planet  

• you can pick up cheap instruments second hand all the time. If you put a call-out online somebody would probably give you one for free. 

• tuition in any instrument is available free on YouTube from absolute beginner through to advanced 

• if you are too unwell to play physically you can still study it just by listening and watching videos. Check out David Bennett on You Tube.

• music theory and ear training will keep your brain occupied for years if you let them. The Apps are free. 

• music gives you a way to re-enter society when you recover 

• when you make music with other people the benefits for your brain are even greater. 

If you do not know where to start we suggest you get an electric piano keyboard and a set of headphones. Go to You Tube and search for 'beginners piano lesson' and away you go. 

Piano is the easiest to learn conceptually and its also quite easy on your body compared to some other instruments like guitar. You can also plug in headphones.