本期节目探讨了感恩的科学，研究表明感恩对身心健康有显著的积极影响。文章指出，常见的感恩练习（如感恩清单）效果不佳。有效的感恩实践关键在于故事叙述、接受而非给予，以及心智理论的作用。文章还解释了为何无法伪造感恩之情，以及抗拒如何破坏这一过程。同时，揭示了基于叙事的感恩如何触发神经回路机制，减少恐惧，增加动力，并降低炎症化学物质。最后，基于科学原理设计了一个简短但高效的感恩实践方案。

🧠 感恩的益处：研究表明，感恩能对心理和身体健康产生持久的积极影响，包括改善情绪、提升动力和降低炎症。

✍️ 有效感恩的关键：传统的感恩清单效果不佳，真正有效的感恩实践需要包含故事叙述，强调接受感恩而非给予，并运用心智理论来理解他人的意图。

🧬 感恩的神经机制：有效的感恩能够触发大脑的神经回路，减少恐惧感，增加动力，并降低体内炎症化学物质水平，从而产生积极的生理效应。

⏱️ 最佳实践方案：建议每周进行三次，每次五分钟的感恩练习，在一天中选择合适的时间进行。强调通过回忆和叙述具体的感恩事件来达到最佳效果。

In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can't simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode, I use the science of gratitude to design a brief but highly effective protocol. 

Read the full show notes for this episode at hubermanlab.com.

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Timestamps

00:00:00 Introduction: Gratitude Science & Surprises  

00:01:50 Controlling Heart Rate with Story  

00:04:48 Sponsors: AG1, LMNT & Waking Up

00:09:11 Major, Long-Lasting Benefits of Gratitude Practice  

00:12:20 Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits  

00:17:50 Why We All Need an Effective Gratitude Practice  

00:21:22 Neurochemistry & Neural Circuits of Gratitude  

00:25:10 Prefrontal Cortex Set Context  

00:30:10 Ineffective Gratitude Practices; Autonomic Variables  

00:34:55 Key Features of Effective Gratitude Practices: Receiving Thanks & Story  

00:42:30 Theory of Mind Is Key  

00:45:50 Building Effective Gratitude Practices: Adopting Narratives, Duration  

00:52:28 Narratives That Shift Brain-Body Circuits  

00:56:15 You Can’t Lie About Liking Something; Reluctance in Giving  

00:59:55 How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation  

01:03:00 5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day  

01:05:44 Empathy & Anterior Cingulate Cortex  

01:07:35 Reducing Inflammation & Fear with Gratitude  

01:10:56 Serotonin, Kanna/Zembrin  

01:16:00 Neuroplasticity, Pharmacology, Brain Machine Interfaces  

01:18:50 The Best Gratitude Practices: & How To, My Protocol  

01:24:25 Subscribe & Feedback, Supporting Sponsors, Supplements  

Disclaimer & Disclosures