本期节目聚焦心理健康，斯坦福和哈佛训练的的精神科医生保罗·孔蒂博士深入探讨了真正意义上的自我关怀。他解释了自我关怀和内省实践如何提升我们的心理健康，就像运动和营养习惯提升我们的身体健康一样。他强调了理解自身心灵的重要性，并提出了一系列问题，引导我们探索意识和潜意识。他详细阐述了这种探索过程可以通过日记、冥想、结构化思考或在专业人士的指导下进行。此外，他还探讨了未处理的创伤如何阻碍自我探索，以及如何避免这种情况，以及友谊和其他关系支持系统在心理健康自我探索之旅中的作用。

🧠 **自我关怀的基石：自我理解** 孔蒂博士强调了自我理解在心理健康中的关键作用。他将自我关怀定义为通过内省和反思来了解自己的思想、感受和行为，从而更好地照顾自己的身心。这种自我理解可以通过日记、冥想、结构化思考以及专业治疗等方式实现。他认为，通过深入了解自身的意识和潜意识，我们可以更有效地应对压力、解决冲突，并建立更健康的关系。

🧠 **潜意识的探索：打破防御机制** 孔蒂博士指出，潜意识是我们心灵的隐藏部分，它充满了我们未经处理的经历、情感和信念。这些潜意识内容可能影响我们的行为、关系和整体幸福感。他建议通过日记、冥想等方式，以及寻求专业帮助，来探索潜意识。他强调，这个过程可能会让人感到不舒服，但它最终可以帮助我们释放情绪、消除负面模式，并获得更大的自我认识和自由。

🧠 **关系支持系统：心理健康的支柱** 孔蒂博士强调了友谊和其他关系支持系统在心理健康中的重要作用。他认为，与我们信任和关爱的人建立牢固的关系，可以为我们提供情感上的支持、鼓励和理解。这些关系可以帮助我们度过困难时期，并保持积极的心态。他建议积极建立和维护健康的关系，并寻求朋友和家人的支持，以促进心理健康。

🧠 **自我关怀的实践：培养积极习惯** 孔蒂博士强调了自我关怀的具体实践，包括规律运动、健康饮食、充足睡眠和社交互动。他认为，这些习惯可以帮助我们管理压力、改善情绪，并提升整体幸福感。他还鼓励人们探索不同的自我关怀方式，找到适合自己的方法，并将其融入日常生活。

🧠 **心理健康之旅：持续学习和成长** 孔蒂博士强调，心理健康是一个持续的学习和成长过程。他鼓励人们积极主动地探索自己的心灵，并不断寻求新的知识和技能来改善心理健康。他认为，通过不断学习和成长，我们可以变得更加坚韧、更有适应力，并拥有更充实的人生。

This is episode 4 of a 4-part special series on mental health with Stanford and Harvard-trained psychiatrist Dr. Paul Conti, M.D. Dr. Conti explains what true self-care is and how our mental health benefits from specific self-care and introspection practices — much in the same way that our physical health benefits from certain exercise and nutrition habits. He describes how the foundation of mental health is an understanding of one’s own mind and the specific questions to ask in order to explore the conscious and unconscious parts of ourselves. He describes how this process can be done either on our own, through journaling, meditation and structured thought, or in therapy with the help of a licensed professional. He also explains how unprocessed trauma can short-circuit the process and how to prevent that, and the role of friendships and other relational support systems in the journey of self-exploration for mental health. People of all ages and those with and without self-introspection and therapy experience ought to benefit from the information in this episode.

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

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Timestamps

(00:00:00) Self Care

(00:02:37) Sponsors: BetterHelp & Waking Up

(00:05:34) What is Self-Care?, Foundation, Self-Understanding

(00:13:18) Life Narratives

(00:15:24) Journaling, Self-Inquiry & Therapy

(00:24:41) Unconscious Mind, Salience & Journaling; Panic Attacks

(00:28:20) Self-Inquiry; Grief & Death

(00:33:23) Sponsor: AG1

(00:34:39) Self-Harm, Hopelessness & Therapy

(00:37:27) Apprehension of Unconscious Mind Exploration

(00:42:34) Mental Health Map: Cupboards, Agency & Gratitude, Generative Drive

(00:54:18) Structure of Self, Unconscious Mind, Abscess Analogy

(01:01:57) Exploring the Unconscious Mind, Curiosity, “Question the Givens”

(01:10:48) Conscious Mind Exploration; Self Curiosity, Busyness

(01:19:20) Exploring Defense Mechanisms, Character Structure

(01:24:54) Self & Character Structure, “Tending the Garden”

(01:32:45) Function of Self Cupboards

(01:35:50) Self-Awareness Exploration, Mirror Meditation

(01:38:34) Defense Mechanisms in Action & Self-Inquiry, Patterns

(01:47:15) Salience Exploration, Grounding Meditation

(01:52:37) Behavior & Self-Reflection; Phantom Driver Analogy

(02:00:14) Self & Strivings; Empowerment & Humility

(02:09:07) Challenges in Certain Life Domains

(02:17:49) Friendships & Support, Social Media

(02:23:50) Anger & Self-Care

(02:34:18) Self-Care & Challenges

(02:38:43) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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