Change Your Brain
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Transcript of Change Your Brain
http://faculty.washington.edu/chudler/synapse.html
http://faculty.washington.edu/chudler/son.html
http://www.brainplace.com/bp/atlas/ch2.asp
容易擔心不能容忍混亂喜歡爭論比較負面比較記仇不能變通無論錯或對都堅持己見未想清楚就說 “不”
Cingulate G
yrus
中腦與情緒
定一定 ! 停一停 !先想一想再作決定寫寫其他方法詢問別人意見不要與他人爭淆用相反字句運動背 “ Serenity Prayer”
﹁過分擔心﹂
解藥
Dr. Reinhold Niebuhr Union Theological Seminary, NYC, in about 1932
知止而后能定定而后能靜靜而后能安安而后能慮慮而后能得
物有本末事有終始知所先後則近道矣
飲食 (增加血清素 Serotonin levels)
High in carbohydrates ( 高碳水化合物 )(potatoes, pastas, bread, pretzels, popcorn)will increase l-tryptophan (natural amino acid building block for serotonin)
Eating less of these food will have a calming effect
Cerebral serotonin level raised
Chicken, turkey, salmon, beef,peanut butter, eggs, green peas,potatoes, milk
Vitamin BBio St John
增加腦部血清素
中腦與情緒
克服焦慮驚慌良方
減少自動負面答案深呼吸視覺想象“18/40/60” 規則學習溝通技巧
基底神經線
比較緊張和焦慮有恐慌、有恐懼症頭痛、肌肉痛、手震心跳不穩呼吸有困難頭暈、腳震出冷汗、手汗不表達意見字跡差
Basal Ganglia 基底神經線
Nutrition 營養
Low basal ganglia low motivation:High protein, low carbohydrateEliminate caffeine, nicotine and alcohol
蛋白質 碳水化合物
Heightened basal ganglia
Balanced diet through the day so
you won’t go hungry
At 18, you worry about what everybody isthinking about you
At 40 you don’t care what anybody thinks of you
At 60 you find that no one’s been thinking about you
Addictions self rejection; lack of loveAllergies who are you allergic to?Asthma over-sensitivity, smoother loveBack problem lack of supportColds confusion, small hurtsConstipation refusing to release old ideasCoughs nervousness, annoyance, criticismCramps tension, holding onDeafness What don’t you want to hear?Diabetes deep sorrow; no sweetness in life
Dr Bill Nelson’s “Mental Causation”
比較憂愁情緒不穩容易疲倦容易激怒不理會他人對將來不樂觀罪惡感吃太多、太少睡太多、太少記憶力差
Limbic System 邊緣系統
中腦與情緒
LimbicCut out negative thoughts
Avoid: “always/never”Avoid: negativityAvoid: predicting the worstAvoid: mind readingAvoid: guilt feelingAvoid: labelingAvoid: blamingAvoid: personalizing
Repressed traumas caused by overwhelming emotions can be stored in a body part, thereafteraffecting our ability to feel that part or even move it.
Candace PertMolecules of Emotions
Surround yourself with great peopleRead motivational materialsBuild people skillsPhysical contact: a pat on the shoulder,
a handshake, a hugSurround yourself with great smellBuild a library of wonderful memoriesExercise
Nutrition
Increase omega-3 fatty acid intake
Low level: dopamin, serotonin, norepinephrine--depression
Eat: protein balanced with fats and carbohydrates(nuts, lean fish, beans, cheese)
B vitamins
A depressive 18 year old mark decrease activity in temporal and prefrontal lobe
Decreased prefrontal cortex activity with increased or decreased temporal lobe activity.
容易發怒視別人說話為負面混亂感視聽有問題無原因頭痛、肚痛家人比較暴燥有自殺念頭記憶力弱理解力弱對宗教、 道德觀念太過執
Temporal
Lobe
顳葉
Temporal Lobes
Create wonderful memoriesMusic -- sing, listen, hummingClassical musicPlay musical instrumentMove in rhythmsSleepEEG biofeedbackEliminiate caffeine and nicotine
Prefrontal lobe 疏忽細節重犯錯誤做事有頭無尾時間觀念差無目標不懂表達自己不能專心打斷別人說話說話沖口而出
額前葉
mild decrease prefrontal area
ATTENTION DEFICIT DISORDER
undersurface view, concentration marked decrease prefrontal cortex and left temporal lobe
AD/HD, combined type decreased activity in the basal ganglia and prefrontal cortex during a concentration task.
Overfocused ADD
with symptoms of trouble shifting attention, cognitive inflexibility, difficulty with transitions, excessive worrying, and oppositional and argumentative behavior. There are often also symptoms of inattention and hyperactivity-impulsivity. Brain SPECT imaging typically shows increased activity in the anterior cingulate gyrus and decreased prefrontal cortex activity.
increased limbic activity
symptoms of inattention and/or hyperactivity-impulsivity and negativity, depression, sleep problems, low energy, low self-esteem, social isolation, decreased motivation and irritability
Limbic ADD,
Marked increase inLimbic, basal gangliaAnd cingulate gyrus
Ring of Fire ADD -
The symptoms of this pattern tend to be severe oppositional behavior, distractibility, irritability and temper problems and mood swings. We think it may represent an early bipolar pattern.
especially to the left dorsolateral prefrontal cortex. The symptoms come on or intensify in the year after a head injury.
Trauma Induced ADD
decreased left prefrontal andtemporal lobe activity
Prefrontal Lobe
One-page focus (develop clear thinking)Focus on what you like, not what you don’t likeHave meaningful experienceGet organizedBrain wave trainingWatch beautiful scenes and listen to
classical music Mozart, Vivaldi, BachDon’t be another person’s stimulant
健康音樂系列包括
集中力Music for Concentration
學習Music for Learning
減壓Music to De-Stress
鬆弛Music to Relax
生產力Music for Productivity
推動力Music for Motivation
靈感Music for Inspiration
思考Music for Thinking
Nutrition
Ginkgo biloba
High protein, low carbohydrateslean meat, nuts, vegetables
(raise dopamin)
Avoid: cakes, candies, ice cream, pastries
Alcohol
44 y/o -- 18 years of daily use
Within the past ten years, there’s been a shift inpsychotherapy, and therapists have begun torealize that psychology is not big enough – there’s so much more to human experience. It’s been slow, but we gradually integrating spirituality into the practice of psychology.
Dr David Lee at Wellness Conference
My feeling is that there is no scientific reasonto leave spirituality out of medicine. … I havelearned through my own late-twentieth-centuryscience is that the soul, mind, and emotionsdo play an important role in health. What we need is a larger biomedical science to integratewhat was taken out …
Dr Candance Pertat Wellness Conference
微觀: 化學物質 電波
宏觀: 神經元網絡 腦袋與身體 血氣
先天: 營養 性格 學習/思維傾向
後天: 營養 環境
總要定心要清腦要醒
C Kwok
Atypical pneumoniaAtypical pneumonia非典形肺炎非典形肺炎