本期节目深入探讨了恐惧和创伤的神经机制，包括“威胁反射”的神经回路以及特定经历和记忆如何激活该系统。节目还讨论了身体在创伤和恐惧中的作用，以及“自上而下”的处理方式如何参与恐惧的消除。此外，节目还评估了多种治疗方法，如EMDR、认知行为疗法、氯胺酮等，并探讨了每天5分钟的刻意压力如何消除恐惧和抑郁。最后，节目还探讨了社交联系在消除或维持恐惧中的作用，并介绍了用于缓解焦虑和恐惧的非处方补充剂。

🧠 “威胁反射”的神经回路：节目详细解释了大脑中负责恐惧反应的神经回路，以及特定经历和记忆如何触发这一系统。这些神经回路的激活与身体的生理反应密切相关，如心跳加速和呼吸急促。

🔄 自上而下的处理：大脑中负责赋予情感意义的部分参与了恐惧的产生和消除。通过认知和叙事疗法，我们可以重塑对恐惧事件的解读，从而达到消除恐惧的目的。这种“自上而下”的处理方式是治疗恐惧和创伤的关键。

🧘 刻意压力与恐惧消除：每天进行5分钟的刻意压力训练，可以帮助消除恐惧和创伤。这种方法通过激活特定的神经通路，促使大脑适应压力，从而降低恐惧反应。这是一种简单而有效的自我调节方法。

🤝 社交连接的重要性：社交联系在消除或维持恐惧方面起着至关重要的作用。积极的社会互动可以激活大脑和身体中的特定分子通路，有助于减少恐惧感。反之，社会孤立可能会加剧恐惧和创伤。

💊 补充剂与焦虑缓解：节目还探讨了某些非处方补充剂，如藏红花、肌醇和卡瓦，在缓解焦虑和恐惧方面的作用。这些补充剂可以作为辅助手段，但应在专业人士的指导下使用。

In this episode, I discuss fear and trauma, including the neural circuits involved in the "threat reflex" and how specific experiences and memories come to activate that system. I also discuss how our body is involved in trauma and fear. First, I describe the logic of fear mechanisms and how "top-down" processing-- meaning connections from the parts of the brain that assign meaning to our feelings, are involved in fear and erasing fears and traumas. Then I discuss what successful fear and trauma treatment must include and consider various treatments for whether they meet that standard, such as EMDR, Cognitive Behavioral Therapy, Ketamine, other drug-assisted therapies, and more. I also review new data on how 5 minutes per day of deliberate, self-imposed stress can erase fear and depression. And I review the role that social connection plays in erasing or maintaining fears by activating specific molecular pathways in the brain and body. Finally, I review supplementation with over-the-counter compounds for their effects on anxiety and fear and when to take them, if at all. 

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

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Timestamps

00:00:00 Introducing Fear, Trauma & Trauma  

00:02:31 Sponsors: AG1, LMNT & Waking Up

00:06:49 What is Fear?  

00:11:45 Autonomic Arousal: “Alertness” vs. “Calmness”  

00:13:44 Hypothalamic-Pituitary-Adrenal Axis (HPA axis)  

00:17:36 “The Threat Reflex”: Neural Circuits for Fear  

00:28:24 Controlling Fear: Top-Down Processing  

00:32:27 Narratives: “Protective or Dangerous”  

00:35:58 Attaching Fear to Events: Classical Conditioning & Memory  

00:41:45 How Fear Learning Occurs: Long Term Potentiation, NMDA  

00:46:10 Extinguishing (Reducing) Fears  

00:50:25 Cognitive (Narrative) Therapies for Fear  

00:57:56 Repetition of Narrative, Overwriting Bad Experiences with Good  

01:05:28 EMDR: Eye Movement Desensitization Reprocessing  

01:14:00 Social Connection & Isolation Are Chemically Powerful  

01:18:23 Trans-Generational Trauma  

01:25:00 PTSD Treatments: Ketamine, MDMA, Oxytocin  

01:39:25 How Do You Know If You Are Traumatized?  

01:46:16 Deliberate Brief Stress Can Erase Fears & Trauma  

01:49:50 Erasing Fears & Traumas in 5 Minutes Per Day  

01:59:42 Nutrition, Sleep, & Other General Support Erasing Fear & Trauma  

02:02:30 Supplements for Anxiety, Fear: Saffron, Inositol, Kava  

02:10:00 Synthesis  

02:11:46 Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter  

Disclaimer & Disclosures