本期节目邀请了情绪科学领域的专家丽莎·费尔德曼·巴雷特博士，她深入探讨了情绪的本质、大脑如何整合来自身体和环境的信号以创造独特的感情状态，以及情绪与语言、面部表情、睡眠、运动、营养和社会纽带之间的关系。节目还分享了应对不确定感和更好地理解他人情绪状态的实用工具。

😁 **情绪的本质：**巴雷特博士认为，情绪并非独立的、固定的类别，而是大脑对来自身体和环境的信号进行整合和解释的结果。她提出了一个名为“构造主义”的理论，认为情绪是动态的、可变的，并且受到个体经验、文化背景和语言的影响。

🤔 **语言与情绪：**语言在塑造我们的情绪体验中扮演着重要角色。不同的语言对情绪的描述和分类方式不同，这会影响我们对情绪的理解和表达。巴雷特博士强调，语言的特定性会影响我们对情绪的处理方式，例如，拥有更多情绪词汇的人可能更容易识别和表达复杂的情绪。

🧠 **大脑、不确定性和类别：**大脑会根据过去的经验和知识来创建关于世界的类别，包括情绪类别。当面对不确定性时，大脑会努力将新的信息归类到已知的类别中，这可能会导致情绪的误解或过度反应。巴雷特博士强调，了解大脑的工作机制有助于我们更好地理解和应对不确定性带来的挑战。

💪 **情绪调节工具：**巴雷特博士分享了一些实用的工具，帮助我们更好地调节情绪，包括： * **关注体验的维度：**通过关注情绪的生理、认知和行为方面，我们可以更好地理解和管理情绪。 * **积极地改变情绪：**通过一些简单的技巧，例如深呼吸、冥想或运动，我们可以积极地改变情绪状态。 * **建立积极的社会关系：**积极的社会关系可以帮助我们更好地应对压力和挑战，并提升情绪状态。

In this episode, my guest is Dr. Lisa Feldman Barrett, Ph.D., a Distinguished Professor of Psychology at Northeastern University who is a world expert in the science of emotions. She explains what emotions are and how the brain represents and integrates signals from our body and the environment around us to create our unique emotional states. We discuss the relationship between emotions and language, how our specificity of language impacts our emotional processing, the role of facial expressions in emotions, and how emotions relate to sleep, movement, nutrition and the building and reinforcement of social bonds. We also discuss actionable tools for how to regulate feelings of uncertainty and tools to better understand the emotional states of others. This episode ought to be of interest to anyone curious about the neuroscience and psychology underlying emotions and for those who seek to better understand themselves and relate to others and the world in richer, more adaptive ways.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

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Timestamps

(00:00:00) Dr. Lisa Feldman Barrett

(00:03:18) Sponsors: LMNT & Waking Up

(00:05:46) Core Components of Emotions

(00:10:42) Facial Movement & Interpretation, Emotion

(00:19:33) Facial Expressions & Emotion, Individualization

(00:31:03) Emotion Categories, Culture & Child Development

(00:37:10) Sponsor: AG1

(00:37:50) Legal System, ‘Universal’ Emotions & Caution

(00:41:07) Language Descriptions, Differences & Emotion

(00:48:18) Questions & Assumptions; Language, Emotions & Nervous System

(00:53:40) Brain, Uncertainty & Categories

(01:03:57) Brain & Summaries; Emotions as “Multimodal Summaries”

(01:14:45) Emotional Granularity, Library Analogy

(01:19:40) Brain & Compression, Planning

(01:29:04) Labels & Generalization

(01:34:29) Movement, Sensation, Prediction & Learning

(01:42:44) Feelings of Discomfort & Action

(01:50:32) Tool: Feelings of Uncertainty, Emotion, “Affect”

(02:01:18) Tool: Experience Dimensions & Attention; Individualization

(02:08:36) Affect, Allostasis & Body Budget Analogy

(02:15:41) Depression, “Emotional Flu”

(02:20:20) Tool: Positively Shift Affect; Alcohol & Drugs; SSRIs

(02:27:40) Relationships: Savings or Taxes, Kindness

(02:36:50) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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