The Brain Science of Stress Reduction Book Notes

? First, stress persists and cannot disappear, there are two kinds of stress, one is physical stress and the other is mental stress, but the core of them all is brain stress. People will be unhappy to produce stress. People's morning mood is relatively stable, and in the evening the mood is easy to lose control, is because the morning serotonin energy level is high, while the evening serotonin energy level is low, self-control is poor.

? Second, three brains constitute the human brain. There is the learning brain, the working brain, and the empathic brain. The learning brain is controlled by dopaminergic nerves, the working brain is controlled by noradrenergic nerves, and the sympathetic brain is controlled by serotonergic nerves.

? Third, the five functions of serotonergic nerves: calm sobriety, maintain a normal mind, moderate sympathetic excitation, reduce pain, maintain good posture and instrumentation. The human anti-gravity machine is controlled by the serotonergic nerve, when the serotonergic nerve secretion is insufficient, anti-gravity muscle has no power, the human muscle will sag, the appearance will appear old, so the phase by the heart is scientifically justified.

? Fourth, the method of continuous activation of serotonergic nerves: 30 minutes of sunshine in the morning, can promote the secretion of serotonergic, at night, serotonergic nerves become melatonin, which is conducive to our sleep. Do rhythmic exercise: sitting meditation, square dancing, crying (tears put three kinds of basic tears, reflective tears, emotional tears) in this crying to flow emotional tears to play a better effect, more conducive to the secretion of serotonin energy.

? Fifth, change the way of thinking, fundamentally reduce pressure. Having an altruistic dream can make your empathetic brain highly developed. The so-called high emotional intelligence is to care for others, and to do it is to get a reward. It's also what Confucius said about a benevolent person not worrying.

? 3 Ways to Relieve Stress and Heal Your Mind 1. sleep 2. activate (do rhythmic movement) 3. tears. Rest when you are tired, cry when you are in pain, find an altruistic goal, care for others , do a good deed every day, overcome selfishness. Buddha said: Compassion is the empathic brain. A highly developed sympathetic brain will allow our serotonin levels to rise. The increase in serotonin energy level can relieve stress.