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Category: Creativity

techniques to enhance creativity

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Creativity is a critical skill in life.

We tend to think of creativity in the realm of the arts, the novel written by a great author or a song by a gifted musician.

Creativity is a much broader concept and is important not only in creating new works of art but in problem solving and in how we face the everyday challenges in our lives.

Note that I called creativity a skill. We often think of creativity as a gift, as something we either have or don’t have, but creativity can be developed and learned. 

Research into the creative process has found a number of techniques that can help unearth and develop our creativity.

The techniques have two main directions:

  1. Techniques that force us to see the world in a new way, that force us out of our mental rut.
  2. Techniques that help us tap into our unconscious, where thoughts are far less constrained, think of how wild your dreams can be, unfettered by reality.  

First let’s focus on techniques researchers have studied to help us get out of our mental rut. These techniques are meant to help us get out of our fixed thought process that impedes creativity. They are exercises designed to break our established ways of thinking

1.  Generic parts techniques. Think about common objects in terms of their parts – naming those parts without allusion to their regular use.

2. Pay attention to sensory properties of objects-especially visual ones, and particularly those aspects that we normally ignore. Force yourself to notice.

3. Prime with a task that requires creativity -for example,  come up with 6 alternative uses for common objects.

4. Perform a set of tasks in an unusual order, breaking habits where possible.

5. Cultivate an open mind. Allow yourself to think with minimal rules and constraints. This last suggestion is to some degree a restatement of creativity. It is worth stating because we are often not aware of the constraints we put on our thought process.

The second set of techniques are geared towards helping us tap into our subconscious which is not as policed by rules and regulations as our conscious thought is.

  1. Sleep on a problem. Invite a dream that could illuminate the problem in a new way.
  2. Let your mind wander. Distract yourself deliberately. Take a break and do something entirely different.
  3. Step outside of your comfort zone. Do novel activities you have never done before.
  4. Imagine the problem far in the distance, either in time or space.

Adapted from:

  1. Tony McCaffrey: Innovation Relies on the Obscure. A Key to Overcoming the Classic Problem of Functional Fixedness. Psychological Science March 2012 vol. 23 no. 3 215-218
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Psychedelics as a Promising Therapy

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Recently there has been renewed interest in the use of psychedelics to improve mental health and wellbeing. Psychedelic plants have been used for centuries in many cultures for healing and for spiritual purposes. While these materials have been banned in the United States for a number of decades, there is a growing understanding that they have therapeutic value. There is now a movement to enable the controlled and careful legal use of these substances. Indeed, Substances, such as psilocybin and LSD, have been found to be effective in treating PTSD and severe depression. Strangely enough, they seem to help with addiction mitigation.

There are now phase 3 clinical trials taking place in major hospitals across the country. Clinical trials have shown remarkable results, with significant reductions in anxiety and depression, and improvements in overall well-being. Patients report a change in their world view. The therapeutic effects of psilocybin seem to last long after the experience itself, providing long lasting relief of symptoms and benefits that were not attained through medication or talk therapy.

I’d like to stress that I am not talking about recreational or casual use of these substances, nor do I recommend that. I am talking about deliberate use of these substances in a therapeutic setting.

Typically the process includes a few sessions of a preparation for your journey. Those sessions will help you set the intention. The therapist will be present in the room to help you during your journey. Later, the therapist will work with you to integrate those experiences and insights into your own life .

Successful “journey” requires attention to both set and setting.

Setting means the setting you are in. You should feel completely safe, supported and comfortable. The music should be right for you. A trained professional will be present to assist you.

“Set” is a harder concept to explain. It means the attitude, or intention, you bring to the experience. It also means your situation in life and your past life experiences. More specifically, what you want to get out of the experience. You need to be clear to yourself. This intent is one of the things you should discuss with a therapist before embarking on the journey. The more you know what you need, the more likely that your needs are going to be met. You should not embark on a journey if you are agitated or in a bad place. That might cause you to experience a nightmarish trip.

Using these substances sends you on a journey similar to dreams, but more powerful. As with dreams, you gain access to your unconscious, with less inhibition, more creativity and introspection.

Clients have told me in the past about visions they had while on psychedelics, that gave them insight about their life, even changed the course of their lives.

Caution – psychedelic substances are not recommended if you , or a first degree relative, has had a psychotic break of any kind. This may make your condition worse and bring about psychosis. Some medications are not compatible with these substances. You need to check with a health care professional.

Disclaimer: I do not recommend using these plants for recreation, or on your own. If you feel you can benefit from such a treatment, look for a medical facility where those studies are done, so it can be done responsibly. Sorry , I cannot be your guide on your trip, as I abide by the law. But if you had a meaningful experience, I’ll be more than open to work on it with you.

If you want to know more about the subject, you may want to consult these books:

How to change your mind/Michael Pollan

The Psychedelic Explorer’s Guide: Safe, Therapeutic, and Sacred Journeys/James Fadiman

The Psychedelic Handbook: A Practical Guide to Psilocybin, LSD, Ketamine, MDMA, and Ayahuasca (Guides to Psychedelics & More) Guides to Psychedelics & More A Practical Guide to Psilocybin, LSD, Ketamine, MDMA, and DMT/Ayahuasca/ Rick Strassman

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Dreams can change your life

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Well, if you listen to them.

In today’s modern hectic world, many people suffer from difficulty sleeping. There is much focus on “sleep hygiene” in order to improve sleep quality. What is often less discussed is the importance of dreaming. Many substances that people take to help them sleep, such as sleeping pills , alcohol, cannabis, and many common medications actually tend to suppress dreams.
There is no consensus in the academic community on the role of dreams. It is clear today, though, that dreams are not just random firing of neurons as we sleep. Many, or even most cultures recognized the importance of dreams and often seek to understand the message and the guidance contained in them. In our highly driven western culture, sleep and the dreaming that goes with it, are often viewed as a necessary waste of precious time in service of alert wakefulness. We forgot to listen to our dreams.
Many researchers view dreams as a way that we process our daytime experiences. Dreaming is often viewed as a healing process, where our deepest concerns are worked through. Sometimes in individuals with PTSD this mechanism may go into overdrive. The nightmares brought on by the trauma may make people fearful of falling asleep. In therapy there are methods to assist with this problem. People can learn lucid dreaming. They gain some control over their dreams, as paradoxical as it sounds. They learn to change their nightmares inro something else.
In therapy dreams may be used as a window into parts of ourselves that we are less conscious of. Because dreaming is a less tightly controlled form of thought, the dream may become a creative synthesis that can help us find a way forward in life. This message from our deeper consciousness may be somewhat cryptic but with thought and care the meaning may be unraveled. A trained therapist can assist you in this journey. Dreams can help you in the process of healing, personal growth and transformation.

Dreamwork enables individuals to access parts of themselves that may be hidden or suppressed, providing a platform for exploring unresolved emotions, traumas, fears, and desires. By engaging with dreams, clients can gain valuable insights, increase self-awareness, and develop a deeper understanding of their inner world.

Dream work can take various forms within psychotherapy. Therapists usually encourage clients to keep dream journals, recording their dreams upon awakening. This practice helps individuals establish a stronger connection with their dreams and enhances their ability to recall and analyze dream content. Sharing dreams in therapy sessions allows therapists and clients to collaboratively explore dream symbols, patterns, and themes, fostering a deeper understanding of the client’s psyche.

Interpreting dreams requires a delicate balance between objective analysis and subjective exploration. While there are universal symbols and archetypes, the meaning of dreams is highly personal and unique to the dreamer.

Dream work can also involve techniques such as active imagination, where clients engage in a dialogue with dream figures or symbols, allowing for a deeper exploration of their significance. Creative methods like drawing, painting, or sculpting dream images can provide additional channels for self-expression and insight.

The benefits of dream work in psychotherapy are numerous. It can help individuals gain clarity and perspective on their life challenges, uncover unconscious patterns that may be holding them back, and facilitate the integration of conflicting aspects of their personality. Dream work can also be a powerful tool in trauma therapy, allowing for the gradual processing and resolution of traumatic experiences in a safe and controlled environment.

Based mostly on Rubin Naiman presentation on dreams at IASD conference and his book “Healing Night”.

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Creativity and Mental Health

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Recommended book:

The New Drawing on the Right Side of the Brain: A Course in Enhancing Creativity and Artistic Confidence

This book was written by an experienced art teacher. She shares her teaching methods and understanding of the process of creation.  The basic assumption, that underlines  her method, is that learning to draw is not so much learning physical technique or coordination but it is mainly learning the ability to see. In seeing the author does not mean the passive act of gazing at the world, but a deeper sense of sight as if seeing things for the first time. As a rule we tend to look at things without noticing. We  recognize, but we don’t really see.  The exercises in the book are directed at making us look at the world  in a fresh way, to cast off the conventions that limit us. Her book is full of testimonies and pictures of people that have learned to draw for the first time in their lives.

It is intriguing to take her basic tenant in a more abstract, or metaphorical,  way. To learn to sense what is really out there, in our world, instead of being captives of our past, conventions and belief systems.  There are many approaches, or traditions, that hint at this journey under different theoretical and philosophical guises. For example, Buddhism recommends the practice of  mindfulness, living in the present and being aware of both thing internal and external to us.

How can studying to draw contribute to our mental well being? It is my belief, that the more we learn diverse skills, particularly those that are new to us,  we learn to utilize unused areas of our brain. This in turn enhances our brain functioning, and ultimately our  well being.

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journal as a self help tool

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Many people use a  journal to enhance their well being and cope with variety of mental health challenges.  A journal can have a wide variety of uses. The Journal can enhance a persons creativity. The Journal may also be helpful in managing the writer’s emotions. The Journal may be a useful tool in delving into, and coming to terms with one’s past.

One technique is recommended in  The Artist’s Way: A Spiritual Path to Higher Creativity [10th Anniversary Edition].

The instruction provided in the “Artists Way”   is  to write what ever comes to mind. You should let the written words pour out in a stream of consciousness with no regard or concern for literary value. The method is based on the assumption that no one will ever see your journal so you are free to write whatever comes to mind. In fact you are advised not to look back and reread what you wrote. It is the act of uninhibited writing that is therapeutic. This technique was initially developed to enhance creativity. Clinical experience shows that it support mental health as well.

People that are depressed should be cautious using this method. For some, it can be beneficial. Others may find that this method exacerbates their depression . They may use the free flowing journal to dwell on minor faults  and sorrows. These people may benefit more from a more structured way of journaling.

One of the simplest structured forms of writing a journal to help alleviate depression is, at the end of the day, to write down three things that you are grateful for.  It is important to persevere and to write down three real things that are unique; not to repeat oneself day after day. As simple as this may sound, studies have shown a beneficial effect of this method. It gradually alters the way we perceive our world.

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Humor and Psychotherapy

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Psychotherapy does not have to always be  a serious endeavor. Sometimes  laughter can be more effective than tears. Loretta Laroche is a clinical psychologist, and a stand up comedian; an unusual combination. Her CD’s and DVD’s teach the basics of cognitive behavioral therapy and existential therapy through a humorous examination of her own life. Very uplifting, lots of common sense, gives a great perspective on life. An effective audio antidepressant.

How to Be A Wild, Wise, and Witty Woman 4-CD: Making the Most Out of Life Before You Run Out of It

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Plasticity of the Brain

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The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science (James H. Silberman Books)

A very inspiring book.

It was assumed in the past that the brain is like a machine. It was supposed to have specialized centers with fixed locations. It was assumed that only in early infancy, in specific critical periods, the brain is plastic and can change. Therefore, until recently, conventional wisdom held that if   functionality was lost through brain damage the loss was irrevocable.  Most forms of neurological  disorder were considered incurable.

This book’s  premise is that our brain is more plastic then was previously thought. Given the right stimulus,  the brain behaves like a living organism. It  can be trained; it  can change  structure, compensate and adjust for a disability; it can even  recover  functions and develop new functions in adulthood.

Each chapter describes a different method that was used to successfully  overcome a neurological induced disability, from inborn learning disability, to stoke and traumatic brain injury. This description is done through detailed case histories and interviews. The methods used range anywhere from complex machines to software to prescribed exercises.

Since neurology and psychiatry are closely intertwined, the book deals with some psychiatric disorders such as as Obsessive Compulsive disorder (OCD), sexual addiction, and depression.  I believe that the principles outlined in this book can and will be used in the future to treat  more mental health disorder disorders and enable people to recover.

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