MindMap Gallery Why elites don't get tired when they use their brains like this reading notes
This is a book written by Shion Kawasawa, a famous Japanese neurologist. It aims to help readers optimize brain function, improve work efficiency and quality of life from the perspective of brain science and neurology. The book details seven key brain substances and their functions, and provides specific methods to stimulate these substances to improve brain efficiency and endurance. When reading, you can try the methods mentioned in the book based on your own situation, and gradually optimize the way you use your brain!
Edited at 2024-11-28 17:51:14CBT cognitive behavioral therapy, cognitive therapy, psychological counseling, CBT basic concept: ideas determine emotions, experience determines ideas, experience requires comparison to be meaningful, and there are individual differences in experience.
Psychological perception, perception is generated on the basis of sensation. It is the response of the human brain to the objective things and overall attributes that directly act on the sensory organs. The introduction is detailed, students in need can save it.
心理學知覺,知覺在感覺的基礎上產生它是人腦對直接作用於感覺器官的客觀事物,整體屬性的反應。介紹詳細,有需要的同學,可以收藏喲。
CBT cognitive behavioral therapy, cognitive therapy, psychological counseling, CBT basic concept: ideas determine emotions, experience determines ideas, experience requires comparison to be meaningful, and there are individual differences in experience.
Psychological perception, perception is generated on the basis of sensation. It is the response of the human brain to the objective things and overall attributes that directly act on the sensory organs. The introduction is detailed, students in need can save it.
心理學知覺,知覺在感覺的基礎上產生它是人腦對直接作用於感覺器官的客觀事物,整體屬性的反應。介紹詳細,有需要的同學,可以收藏喲。
"Why elites don't get tired when they use their brains like this" reading notes
Chapter Seven: Endorphin Working Technique The ultimate working technique that uses drugs in the brain as an assistant
Gain strength under extreme conditions
Why do combat athletes not show pain during competitions?
When people are excited, they secrete adrenaline, which has an analgesic effect
But adrenaline cannot suppress the pain caused by a broken bone.
Endorphins are substances in the brain that have powerful analgesic effects. The analgesic effect is actually 6.5 times that of morphine.
Why did the little match seller have hallucinations of happiness?
The drug endorphins in the brain have a wake-up effect and can improve people’s concentration
However, if this effect is too strong, it will cause hallucinations.
Marathon runners who work hard but are happy
After an athlete runs a long distance and breaks through a very painful limit, he or she will suddenly feel that his body becomes lighter and refreshed, and he can run faster and faster, and he will also feel a strong sense of happiness. surrounded by feeling
It's called runner's joy
Endorphins are the source of runner's joy in long-distance runners, and endorphins are drugs in the brain. Therefore, it is not difficult to understand why some people become addicted to marathon running.
Endorphins are also a healing substance
The main functions of endorphins
The main function of endorphins is to relieve mental stress
When are endorphins released?
When we are under excessive mental stress, that is, when we are in an extreme state, endorphins are secreted in the brain
Studies have shown that when dog owners caress their dogs, the concentration of endorphins in the blood of both humans and dogs increases.
The human brain secretes endorphins when you feel stressed, and endorphins are also secreted when you are relaxed.
Endorphins can not only heal the soul, but also improve immunity and take your own repair ability to the next level.
Like melatonin, endorphins are the ultimate healing substance
Melatonin heals by improving sleep, while endorphins heal by relieving stress and causing relaxation.
Promote the secretion of healing substances endorphins by releasing alpha waves (the physical method in the next section can also be used)
when listening to classical music
When listening to your favorite music
When listening to the gurgling water
When looking at beautiful scenery such as the sea and red leaves
when eating delicious food
When the breeze blows
When you smell the aroma of lavender and other plants
Close your eyes and relax
When you concentrate on one thing
when you feel calm
When practicing yoga, meditation, and zazen
Pleasurable stimulation can release dopamine and endorphins simultaneously
Physical pleasure stimulation is important
Dopamine is secreted in response to pleasant stimuli, while norepinephrine is secreted in response to unpleasant stimuli such as mental stress.
However, endorphins are different. Both pleasant and unpleasant stimuli will secrete endorphins.
Orgasm is one of the most powerful pleasures a human can experience
In the nervous system that controls dopamine, there is a GABA nerve that inhibits dopamine, and endorphins can inhibit GABA nerves.
Can inhibit the nerves that inhibit dopamine, thereby releasing dopamine
Six ways to stimulate endorphin secretion through physical pleasure stimulation
sports
After a person performs 15 minutes of aerobic exercise (such as cycling), the concentration of endorphins in the blood increases significantly
eat spicy food
Capsaicin stimulates the brain nerves, causing the secretion of endorphins and norepinephrine
eat greasy food
Eating foods rich in fat can promote the secretion of endorphins
eat chocolate
Take a hot bath
Taking a hot bath stimulates the secretion of endorphins, which is a good way to relieve mental stress.
However, bath water that is too hot will put a burden on the heart and other organs of the circulatory system, so the water temperature must be controlled. The water should be hot, but not too hot.
acupuncture treatment
Endorphins give you the ultimate focus
The positive effects of endorphins secreted in an appropriate amount on the brain include the following:
Relieve mental stress
Enhance memory
Improve imagination
Improve concentration
Entering a world you have never experienced before - flow state
Flow state is when a person is fully focused on an activity and is not affected by anything else
When people are in a flow state, they are often accompanied by a distortion of the sense of time. Either they feel that time passes very fast, or they feel that time has stopped.
Five things to prepare for entering a flow state
Set overall goals and then set smaller goals that can be achieved one by one
Work towards your goals and find ways to measure your progress
Stay focused on what you are doing at the moment
Segment the challenges faced during the operation
Improve your own capabilities to meet challenges
When you feel that a challenge is no longer difficult or even boring, you should increase the difficulty of the challenge appropriately.
Preparing to enter a flow state in daily work
Set long-term and short-term goals
Sort out what you need to do today, put it on paper, and write a To Do list.
The To Do list should be written in as much detail as possible
Each task in the To Do list must have a time limit or deadline.
After completing a task, cross out the corresponding item in the To Do list with a pen to better grasp the progress.
Never forget the spirit of challenge
Set work topics of moderate difficulty
Pay attention to honing necessary work skills at ordinary times
Making a To Do list before starting a day's work is a necessary condition for business people to successfully complete their work and put themselves into a flow state.
Gratitude can help you rise to a higher level
Gratitude is the strongest rule of success
When we thank others and are thanked by others, our brains begin to secrete endorphins
The attitude you take when accepting a job has a great impact on your subsequent work efficiency.
When accepting a job, face it with a happy mood
When you work unwillingly, your brain will secrete norepinephrine; when you work happily, your brain will secrete dopamine and endorphins.
Gratitude to failure can help accelerate your progress towards success
Be grateful for the experience of failure, so that you can turn failure into experience and prepare for the next challenge.
Chapter Six: Acetylcholine Work Techniques to Improve Cognitive Abilities and Promote Inspiration
The determination to do it first and then talk about it can generate motivation
If you don’t have the energy, then take action first.
After you start taking action, your motivation will gradually emerge. The more you work, the more you want to do it.
The famous psychologist Kraepelin calls this phenomenon work excitement
There is a part of our brain called the lateral sitting nucleus
The lateral sitting nucleus is located in the center of the brain. It is only the size of an apple seed and is symmetrically distributed. When the nerve cells of the lateral sitting nucleus are active, people will be full of energy.
Nerve cells in the lateral sitting nucleus will only start to activate after receiving a certain degree of stimulation. When the lateral sitting nucleus is excited, it will secrete acetylcholine, and motivation will continue to emerge.
Acetylcholine is a neurotransmitter for preganglionic and postganglionic parasympathetic fibers (excitation of parasympathetic nerves), preganglionic fibers of sympathetic nerves (inhibition of sympathetic nerves), and motor nerves.
When the sympathetic nerves are excited, our body secretes adrenaline
If adrenaline is compared to the accelerator pedal of a car, then acetylcholine is the brake pedal. Acetylcholine calms the internal organs throughout the body.
The main functions of acetylcholine
Just a 30-minute nap can rejuvenate your mind
Many brain science studies have confirmed the role of napping in improving brain function.
Just a nap of about 30 minutes can improve brain function by more than 30%
People who take a 30-minute nap a day are one-fifth as likely to develop Alzheimer's disease as those who don't take naps
If you take a nap for more than 60 minutes, the incidence of Alzheimer's disease will increase by 2.6 times
Theta waves that bring good ideas
Secrete acetylcholine → hippocampus emits theta waves → improve memory and imagination
If the secretion of acetylcholine can be promoted, the hippocampus can be stimulated to emit theta waves, thereby improving memory, imagination, and coming up with superior ideas.
Buying new things, going to places you have never been before, studying things that interest you, and filling your life with excitement, etc., can all promote the secretion of acetylcholine and prompt the brain to emit theta waves.
Creativity doesn’t happen in the conference room, it happens onsite
Creativity is such a thing, the more you want it, the harder it is to get it
There are four places where creativity can easily arise: Bar, Bathroom, Bus, and Bed.
The first letter of the English words for these four places is B, so the author calls them creative 4B
Different time periods are suitable for different jobs
The morning is suitable for work that is highly theoretical and requires judgment.
what jobs
Create articles
Translation, learning foreign languages and other language activities
highly complex calculations
Important decisions that need to be made calmly and have a strong theoretical basis
what reason
After getting up in the morning, the memories of the previous day have been organized and stored in the brain
In the morning, the brain substances serotonin and dopamine are in a dominant position
Afternoons and evenings are suitable for work that requires imagination and creativity
From the afternoon to the evening, acetylcholine begins to play a role
People tend to feel sleepy in the afternoon, which is a manifestation of the increased activity of acetylcholine. At this time, the brain also enters a state where theta waves are easily generated.
The constraints of theoretical thinking are gradually weakening, and people are prone to creative inspiration.
Late at night is a time when theta waves are easily generated. It is easy to get inspiration and generate new ideas at this time, so it is suitable for doing some creative work.
It can be said that acetylcholine is the source of creativity
Great inspiration can also appear during sleep
Sleep time is also the time when important ideas are born
Sleep is divided into light sleep and deep sleep. Light sleep is also called rapid eye movement sleep, and deep sleep is called non-rapid eye movement sleep.
In the REM sleep state, among various brain substances, acetylcholine is in an absolutely dominant position, and the secretion of amine substances such as serotonin and dopamine is at the lowest level.
In a state of strong secretion of acetylcholine, memories and memories will be connected, and related memories will be classified and organized, so that the memories can be fixed in the brain.
Therefore, if you don’t get enough sleep, it will be difficult to fix your memory.
How to get great inspiration like a genius
In order to come up with novel ideas, a large amount of information needs to be fed into the brain
The moment inspiration occurs, be sure to record it immediately
Lifestyle habits that inspire flashes of inspiration
To increase the activity of acetylcholine, you should first quit smoking
Acetylcholine has two receptors, muscarinic receptors and nicotinic receptors
Receptors can bind to substances in the brain and act like a switch that senses stimulation.
Nicotine, also called nicotine, is the main ingredient in cigarettes
When smoking, nicotine is inhaled from the lungs. Nicotine binds to nicotinic receptors, and acetylcholine binds to nicotinic receptors, causing the same reaction.
Therefore, smoking has a refreshing feeling, which makes people think that smoking is good for the brain.
Long-term intake of nicotine through smoking, the nicotinic receptors of acetylcholine are continuously stimulated by nicotine, which will cause the brain to have an illusion that acetylcholine is sufficient, and it will no longer synthesize and secrete acetylcholine.
After nicotine binds to the nicotinic receptor of acetylcholine, its power will be halved in 30 minutes. As a result, acetylcholine deficiency will immediately appear, making people irritable and restless.
Acetylcholine and Alzheimer's disease
Among the drugs used to treat Alzheimer's disease is a drug called Donepezil
Donepezil is a drug that increases acetylcholine concentrations
Donepezil only prevents the decomposition of acetylcholine, slowing down the decomposition of acetylcholine in the body. It has the effect of increasing the concentration of acetylcholine, but this drug does not increase the synthesis and secretion of acetylcholine.
The most effective lifestyle habit for preventing Alzheimer's disease is exercise
People who exercise more than twice a week are 50% less likely to develop dementia than those who do not exercise
The elderly's insistence on light aerobic exercise is of great significance to their physical and mental health.
The recommended amount of exercise is aerobic exercise at least twice a week, 45 to 60 minutes each time
Egg yolks and tofu can help us get novel ideas
The raw material for synthesizing acetylcholine is called phosphatidylcholine, also called lecithin
Foods rich in phosphatidylcholine include egg yolks and soybeans. Cereals (especially brown rice), animal liver, nuts, etc. also contain phosphatidylcholine.
Common ingredients in traditional Eastern diets such as eggs and tofu can fully meet our demand for phosphatidylcholine
Even if we consume twice as much phosphatidylcholine, our bodies will not synthesize twice as much acetylcholine.
But if you don’t take in enough phosphatidylcholine, you won’t be able to synthesize enough acetylcholine.
Phosphatidylcholine also has a very unique function-emulsification
In layman's terms, emulsification is the process of dissolving oil.
It can dissolve the cholesterol attached to our blood vessel walls and prevent arteriosclerosis; it can also decompose fat in the liver and prevent fatty liver.
Horrible side effects of cold medicine
Some common medicines can have the opposite effect, such as cold medicines, rhinitis medicines, antidiarrheal medicines, etc., because they contain ingredients such as diphenhydramine
The instructions for cold medicines usually state that you should not drive or operate machinery after taking this medicine. This is because some ingredients in cold medicines can inhibit the secretion of acetylcholine, causing a decline in cognitive function.
Chapter Five: Melatonin Work Technique Sleep Substance Completely Repairs the Body and Mind
The quality of sleep is determined by substances in the brain
Example
If you limit the sleep time of the top 10% students to less than 7 hours a day, then after a period of time, the scores of these students will even drop to within the bottom 9%.
If a person sleeps less than 5 hours a day for 5 consecutive days, his cognitive ability will drop to the same level as a person who does not sleep for 48 hours.
There are two main systems that prompt humans to enter sleep state.
melatonin
The pineal gland determines how much melatonin to secrete based on the intensity of light stimulation received by the retina.
GABA
Almost all patients with depression have sleep disorders
Seven ways to ensure a restful sleep
The darker the sleeping environment, the better. The ideal sleeping environment should be a completely dark bedroom.
Dimming the lights before going to bed is the key to falling asleep smoothly. It is recommended to use auxiliary lighting and the main light in the bedroom should be turned off.
Do not use fluorescent lights (white lights) before going to bed. It is recommended to use warm-colored LED lights in the bedroom.
Don’t stand in a convenience store reading magazines late at night (the store is very brightly lit, which inhibits the secretion of melatonin)
Don’t play games, look at your phone or use your computer before going to bed
Boosts serotonin activity during the day
If the secretion of serotonin is sufficient, there will be no shortage of raw materials for producing melatonin.
Go out and sunbathe in the morning (or stay under high-intensity lights for a while)
After about 15 hours, the body begins to secrete melatonin
Melatonin also has incredible restorative properties
Anti-aging effect
Melatonin has the function of processing reactive oxygen species, and its antioxidant effect is twice that of vitamin E.
Therefore, the secretion of melatonin can reduce the probability of arteriosclerosis, which can also prevent myocardial infarction, cerebral hemorrhage and other diseases.
About death from overwork
What works in functional drinks are stimulant substances such as caffeine. These stimulant substances force our brains and bodies to become excited, giving people the illusion of restoring physical strength.
If the body cannot rest and repair in adequate sleep, the risk of cardiovascular and cerebrovascular diseases increases a lot.
anti-cancer effect
Women who work night shifts more than three times a month for 30 years have a breast cancer incidence rate that is 1.5 times higher than those who do not work night shifts.
For people who work night shifts more than three times a month for 15 years, the incidence rate of colorectal cancer is 1.4 times that of people who do not work night shifts.
summary
Sleep is not entirely determined by one hormone, melatonin. Others include
GABA nerve
body fluid regulation
Sympathetic and parasympathetic balance
7 to 8 hours of high-quality sleep every day is enough
Don’t just focus on sleep time, but also find ways to improve sleep quality
How you feel when you wake up in the morning is an important measure of sleep quality. When you wake up, your mind is clear and your body is relaxed, which is a sign of high quality sleep.
Book information
Author: [Japan] Huazawa Ziyuan
Famous Japanese neurologist, time management coach, writer
Spreads neuromedicine and psychology knowledge in a simple and easy-to-understand way on online magazines, Facebook, Twitter, YouTube and other online media, with more than 400,000 fans
Publisher: Hunan Literature and Art Publishing House
Publication year: 2018-7
Related book recommendations
"Why the Elites Are All Time Controllers"
"Awakening the Brain"
"The Story of the Brain"
Prologue: Your brain determines how you work
seven brain substances
Dopamine, norepinephrine, epinephrine, serotonin, melatonin, acetylcholine, endorphins
It’s not good to have too much of any kind of substance in the brain, what’s important is balance
Example
When dopamine is secreted in excess, serotonin inhibits dopamine secretion.
In addition, serotonin also controls the secretion of norepinephrine
Serotonin is like a fulcrum, responsible for regulating the balance of dopamine and norepinephrine
Chapter One: Dopamine Work Technique Freely Controls Happiness Substances
When dopamine is rewarded, people become motivated
When a person achieves a goal, dopamine is secreted in the body
The production and secretion of dopamine mainly comes from the A10 nerve
The A10 nerve is a nucleus located in the ventral tegmental area of the midbrain
When dopamine is fully secreted, people's learning ability and memory will be particularly good.
Reinforcement learning enabled by the dopamine system
Action and pleasure are connected. When we perform a specific action, our brains will recognize that doing so will give us pleasure.
Therefore, in order to obtain pleasure again, the brain will instruct us to perform the same action
Dopamine and action synergy
Our brains love challenges
Only by constantly trying new challenges can one grow.
Seven Steps to Boost Dopamine Secretion
Set clear goals
Dopamine is secreted in the brain only when people set practical goals, think over and over again about the goals, and work hard.
When the goal is finally turned into reality, dopamine will be secreted, giving people a strong sense of accomplishment and happiness.
Imagine what it will look like after you achieve your goals
Continuously imagining the scenario of achieving the goal in your mind can increase the possibility of achieving the goal: psychological suggestion
Repeatedly confirm goals
Work happily towards your goals
After achieving your goals, give yourself adequate rewards
Once a goal is achieved, immediately set new, higher goals.
Repeat the process from 1 to 6
Seven steps to success
Goals of moderate difficulty can maximize motivation
Reframe and transform boredom into happiness
Praise and praise are the highest rewards for the brain
You should praise yourself when you achieve your goals. Praising yourself randomly at other times is ineffective.
Other ways to stimulate dopamine secretion
A variety of Beidou Shenquan working methods
Faced with the same work, you can use different methods and mentality to challenge it
In this way, although the results will not change, the process will be very different. People will be full of excitement while working, thus stimulating the secretion of dopamine in the brain.
A challenging working method that dares to try new things
Changes in methods, environment, etc. are all new challenges for our minds and will promote the secretion of dopamine.
Create your own style of renovation work
Time-limited Ultraman work method
No matter how boring or monotonous the job is, as long as you set a time limit like Ultraman, you will become nervous and stimulate the secretion of dopamine.
Dragon Quest Work Method
Enjoy work with a game mentality
Just a few changes to your lifestyle can make you feel happier
Exercise is the simplest and most effective way to stimulate dopamine secretion
Through exercise, it not only promotes the secretion of dopamine, but also promotes the secretion of acetylcholine, and acetylcholine helps improve our concentration and imagination.
Exercise also activates serotonin in the body
In addition, a little high-intensity physical exercise can promote the secretion of endorphins, which are known as drugs in the brain.
If we do aerobic exercise for more than 30 minutes continuously, our body will begin to secrete growth hormone that promotes fat decomposition.
Dopamine is made from an amino acid called tyrosine
Foods rich in tyrosine include bamboo shoots and bonito knuckles. In addition, meat, milk, almonds, peanuts, etc. are also rich in tyrosine.
In addition, in our brain, to make tyrosine into dopamine, we also need a substance-vitamin B6
Even if the body takes in enough tyrosine, if there is a lack of vitamin B6, it will still not be able to synthesize dopamine normally.
Foods with high vitamin B6 content include bananas, milk, bonito, tuna, salmon, etc.
Excessive secretion of dopamine will cause reward system disorders and cause people to suffer from psychological diseases, the most typical of which are various dependence disorders.
Research results in the past 20 years show that schizophrenia is also caused by dopamine abnormalities to a large extent.
Chapter 2: Norepinephrine Work Technique Fear and Stress Can Increase Productivity
Under moderate stress, the human brain secretes norepinephrine
Norepinephrine is known as the fight or flight hormone
It is a kind of catecholamine produced from amino acids as raw materials. It is released into the blood by the adrenal medulla as a hormone.
In addition, norepinephrine is also a neurotransmitter secreted by noradrenergic nerve terminals and used for stimulus transmission between synapses
The brainstem (mainly the pons) has a nerve nucleus called the locus coeruleus, and norepinephrine is secreted by the locus coeruleus.
It is then projected to the hypothalamus, limbic system, and cerebral cortex, which is closely related to brain functions such as attention, concentration, wakefulness, judgment, working memory, and analgesia.
Norepinephrine and epinephrine work together to help people make fight or flight decisions.
Functions of norepinephrine and epinephrine
Norepinephrine also has another effect, which is to dull the feeling of pain.
During the lecture, giving them a shout from time to time really helps to improve their concentration.
When people feel fear, it is also when the secretion of norepinephrine is strongest.
Norepinephrine is suitable for short-term concentration and reversal work in one fell swoop
Norepinephrine working technique: First set a time limit for work, and if you work hard according to this time limit, your work efficiency can be greatly improved.
Notice
Norepinephrine is effective only in "short-term decisive battle" situations. Do not use it as a habit.
If norepinephrine-type motivation persists for half a year or a year, something will definitely go wrong.
Norepinephrine and dopamine should be treated differently
There are two types of motivations for human behavior: one is to avoid unpleasantness, and the other is to pursue pleasure.
The difference between the two motivations
The former is a norepinephrine-type motivation, and the latter is a dopamine-type motivation.
Memory and depression have unexpected relationship
The activity of norepinephrine determines the operating status of working memory
An appropriate amount of norepinephrine can make people moderately excited and help the normal working memory
In turn, excess norepinephrine puts a person into a hyperstressed state in which working memory cannot function properly, or even not function at all.
From a brain science perspective, depression is a state of depletion of norepinephrine and serotonin in the body.
When stimulated by mental stress, norepinephrine is secreted in the brain
When we continue to feel strong mental stress at work or in life, norepinephrine is in a state of full secretion.
If this situation continues, norepinephrine will run out sooner or later.
The body's response to chronic mental stress
Work hard on rest methods to control the secretion of norepinephrine
Completely forget about work and turn off the switch for norepinephrine secretion. This is the ideal way to rest.
The food a person consumes in three meals a day will also affect the synthesis and secretion of norepinephrine
An amino acid called phenylalanine is essential for the synthesis of norepinephrine. Meat, fish and shellfish, soy products, pumpkins, eggs, dairy products, and nuts (almonds, peanuts, etc.) all contain phenylalanine. acid
When the body uses phenylalanine to produce norepinephrine, it also needs vitamin C.
Yellow and green vegetables such as celery, green peppers, and lettuce, as well as fruits such as lemons, strawberries, oranges, grapes, persimmons, and kiwis are rich in vitamin C.
Insufficient phenylalanine will cause the body's ability to synthesize norepinephrine to decrease, but excessive intake will not improve the ability to synthesize norepinephrine.
Chapter 3: Adrenaline Work Turns Anger and Excitement into Friends
A substance in the brain that the Japanese are very familiar with
When a person feels fear or anxiety, the sympathetic nerves send instructions to the adrenal medulla to secrete epinephrine.
Adrenaline is a hormone that helps people "fight"
The difference between epinephrine and norepinephrine
They are all hormones secreted to escape fear and danger.
Norepinephrine mainly acts on the brain and nervous system
Adrenaline mainly acts on various internal organs of the body besides the brain, especially the heart and muscles
In addition to the adrenal glands, sympathetic nerve endings can also secrete norepinephrine, while epinephrine can only be secreted by the adrenal glands.
Secrete adrenaline and improve physical abilities
Yelling loudly can stimulate the brain and promote the secretion of adrenaline
People also secrete large amounts of adrenaline when they are angry
Moderate secretion of adrenaline
Improve physical function and muscle strength (effect on the body) in a short period of time (can only last up to 30 minutes)
Improve concentration and judgment (effect on the brain)
excess adrenaline secretion
People will lose control because they lose their reason and do things that they cannot understand.
Muscles become stiff and unable to perform at normal levels
Control the secretion of adrenaline
Working overtime until late at night and having an indulgent nightlife
Keeping our nerves on edge while also bringing out the demonic side of adrenaline and cortisol
Cortisol has an immunosuppressive effect. Excessive secretion of cortisol can reduce the body's immunity and easily cause infection.
Cortisol also inhibits the function of lymphocytes and weakens the body's immunity to cancer cells, thereby increasing the risk of cancer.
Cortisol also inhibits insulin, which can cause obesity, diabetes and other diseases
Seven Habits to Turn Off the Adrenaline Switch
Reduce stimulating entertainment in the evening
Pay attention to the water temperature of baths and showers
Water temperature of 40°C is a critical point
Do not do strenuous exercise before going to bed (within two hours)
Don't work overtime too late
Leave yourself some blank time
You can do nothing and just be in a daze, or you can lazily do whatever you want.
Spending quality time with family and friends (healing a tired heart through communication)
Have the awareness to take the initiative to rest
Nervousness and uneasiness can be controlled
A pounding heart is a sign of impending success
Deep breathing can calm excessive tension and excitement
Being in a crowded subway will stimulate the secretion of adrenaline and put a lot of mental pressure on people.
Chapter 4: Serotonin Work Technique Uses Healing Substances to Improve Work Efficiency and Change Your Mood in the Morning
Change waking up habits
The two to three hours after getting up in the morning are called the brain’s prime time.
The synthesis of serotonin puts the brain into a awake state in three ways
When we sleep with the curtains open, the stimulation of sunlight causes our brains to start synthesizing serotonin.
Conditions for serotonin to begin synthesis: stay in an environment with an illumination above 2500 lux (morning sunlight) for at least 5 minutes
Rhythmic exercise, such as a morning walk
chew
Seven ways to change your mood
Eat lunch out to replenish your afternoon serotonin
Thinking while walking
Take a deep breath
Put your hand on your lower abdomen
Focus your awareness on your lower abdomen
Breathe out, breathe out, breathe out... exhale in a short and continuous manner. You can use your mouth or nose when exhaling.
Relax your abdominal muscles and inhale deeply through your nose
read aloud
Reading simple sentences and meaningless words is more effective
simple exercise
Hit combo punches that change your mood
Make boosting serotonin a habit
Exercise serotonin nerves and sharpen your empathy
When people are moved to tears while watching a movie, blood circulation in the prefrontal cortex will accelerate, and the vitality of serotonin nerves will also be significantly increased.
Ways to watch movies to increase empathy
Put your own feelings into movie characters
When watching a movie, be bold in expressing your feelings
When we are about to cry, our nerves are highly excited, adrenaline begins to be secreted, and the sympathetic nerves take priority.
Once the tears fall, the parasympathetic nerves take priority and the person enters a state of relaxation.
If the tears that are about to fall are held back, the sympathetic nerve will always take priority, that is, the state of mental tension will remain until the end of the movie.
Find a partner to watch a movie with
Healthy living habits every day can greatly improve empathy
Eat meat in moderation to stabilize your mind and heart
Serotonin is synthesized from tryptophan, an essential amino acid
Meat, soybeans, rice, and dairy products are rich in tryptophan
Therefore, as long as you pay attention to a balanced diet in your daily life, your body will not be short of tryptophan.
Picky eaters will prevent the body from absorbing enough tryptophan and thus unable to synthesize sufficient amounts of serotonin. If serotonin is insufficient, people will become irritable and irritable.
Only when you have a good breakfast can you go to work at full power.
Feeling dizzy in the morning
It may be that serotonin is not activated
Possibly hypoglycemia
From weak in the morning to strong in the morning
Change your living habits and use your strongest mental and physical strength in the morning, especially in the morning
have breakfast in the morning
Get enough sleep at night
If you can’t wake up in the morning, take a hot shower
Showering in the morning wakes up the brain and body because hot water raises our body temperature
Horrible symptoms caused by serotonin deficiency
Effects of Serotonin Insufficiency
If you are in a state of mental stress for a long time, the body's low serotonin activity will be fixed, which is a state of depression.
If serotonin is insufficient, anxiety will emerge from the heart
In extremely serious cases, strong feelings of uneasiness can evolve into psychological disorders, such as obsessive-compulsive disorder (obsessive-compulsive disorder) and panic disorder (panic disorder).
If there is a problem with serotonin, a person may not be able to control his or her appetite, leading to an eating disorder and symptoms of overeating or anorexia.
Serotonin can also control people’s impulsivity
When serotonin activity is low, people will fall into a state of irritability and madness, unable to control their impulses, and sometimes engage in violent behavior, resulting in negative consequences and regrets.
Can the dream drug that easily increases serotonin be taken casually?
In the field of mental health care, there is a drug for treating depression-SSRI, which is a drug that increases the activity of serotonin
However, it cannot promote the synthesis and secretion of serotonin in large quantities. SSRI only hinders the reabsorption of serotonin secreted from the synaptic gap.
When SSRI increases the concentration of serotonin in the synaptic gap, it is easy for the brain to misunderstand that a large amount of serotonin has been secreted.
As a result, the body will reduce the secretion of serotonin or adjust the number and sensitivity of serotonin receptors.
As long as you sunbathe, exercise rhythmically and chew every day, it is enough. You must also strengthen your empathy.
Never rely on drugs, although they are easy to come by, they also have serious side effects.
postscript
When people are stimulated by pleasure, dopamine and endorphins are secreted in the brain
These two brain substances can greatly improve people's memory, imagination and learning abilities, thereby increasing the probability of success.
On the contrary, when a person is subjected to unpleasant stimulation, norepinephrine and epinephrine are secreted
These two substances in the brain can improve people's concentration and explosive power, making people fight against the odds and perform beyond their own abilities.
However, if the human body secretes these two brain substances for a long time, it will increase the concentration of cortisol in the body, reduce the person's immunity, lose the balance of body and mind, and easily suffer from various physical and mental diseases.
Starting in the morning, serotonin ensures that people can work efficiently. From the afternoon to the evening, acetylcholine begins to play a role. Under the action of acetylcholine, the brain will randomly connect individual memories to create unexpected inspirations.
During the day, adrenaline helps people to be full of energy. At night, the adrenaline switch is turned off, making people completely relaxed. Finally, melatonin encourages people to fall into a deep sleep state.