本期节目探讨了感恩科学，并揭示了感恩对身心健康具有巨大的积极影响。然而，节目也指出，大多数常见的感恩练习是无效的，例如感恩清单。节目中描述了高效感恩练习的关键要素，包括故事（叙事）的必要性、接受或感知感恩而不是给予感恩，以及心智理论在其中的作用。节目还解释了为什么我们不能简单地制造感恩的感觉以及为什么不情愿会破坏这一过程。节目还解释了有效基于叙事的感恩可以触发的降低恐惧、提高动机和降低炎症化学物质的神经回路机制。节目中利用感恩科学设计了一个简短但高效的方案。

🤔感恩科学证明了感恩对身心健康有巨大的积极影响，可以降低焦虑、提高动机、减少炎症等。

📖有效感恩的关键在于“故事”，即通过叙事来感知和体验感恩，而不是简单地列出感恩清单。

🧠有效的感恩练习需要“心智理论”，即理解他人的感受和想法，并从他们的角度来感知感恩。

🚫单纯制造感恩的感觉是无效的，因为感恩需要发自内心，而不是强迫自己。

🧠有效的感恩练习可以激活大脑中的特定神经回路，从而降低恐惧、提高动机、减少炎症等。

⏱️节目中设计了一个简短但高效的感恩练习方案，每周三次，每次五分钟，可在每天结束时进行。

🧠感恩练习可以提高同理心，增强大脑前扣带皮层的活动，从而促进社会连接和情感共鸣。

💪感恩练习可以降低炎症水平和恐惧感，并提升情绪和幸福感。

🧠感恩练习可以通过改变大脑结构和功能来促进神经可塑性，并改善心理健康和生活质量。

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. 

For the full show notes, visit 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

(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 

(00:56:150 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

Title Card Photo Credit: Mike Blabac

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