You can manage your brain chemicals
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Transcript of You can manage your brain chemicals
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You Can Manage YourBrainChemicals
Loretta Graziano Breuning, PhDInner Mammal Institute
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The psychology I learned in school didn’t explain the brain chemicals
that cause our ups and downs
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“Nature is good.Our society is bad.”
We learned that
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This takes
happiness as
a default state
that comes effortlessly
unless something goes wrong.
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This wasn’t working for me soI searched for a better explanation
of human ups and downs.
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I learned that happinesscomes from brain chemicals
inherited from earlier mammals.
Dopamine Serotonin Oxytocin Endorphin
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When you know how these chemicals work in animals, the ups and downs of life make sense.
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Dopamineis the great feeling
that a reward is at hand
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Dopaminereleases energy for the chase
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Oxytocin
is the good feeling we call “trust”
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Oxytocinis stimulated by touch
and by safety in numbers
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Serotoninis the pleasure of social dominance
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Serotoninis not aggression but the calm sense that “I will get the banana”
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Endorphin masks pain so you can do whatit takes to survive
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Endorphintrickles with laughing, crying, and exercise
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Our happy chemicals are not meant to be on all the time
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They are controlled by brain structures inheritedfrom earlieranimals
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Your mammal brain rewards you with a good-feeling chemical when you see a way to meet a survival need
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It alarms you with a bad feeling when you see a survival threat
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But it defines survival in a quirky way
It cares about the survival of your genes, and
it relies on neural pathways you built in youth
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Ups and downs are inevitable
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Happy chemicals droop after they spurt. You have to do more to get more.
dopamine oxytocin endorphinserotonin
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Dopaminedroops once you get the reward
untilyou set your sights on another reward
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Oxytocin droops when you’reseparated from the herd
and it feels like your survival is threatened
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Serotonin is reabsorbed quickly sowe seek another social advantage
to stimulate more
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Endorphin is “endogenous morphine”
It droops 20 min.
after an injury because painis vital info
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A droop isnature’s reset button
A return to neutral makes you ready for the next opportunity to meet your needs
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But we end up frustrated
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Dopamine FrustrationDopamine quickly habituates to old rewards,
so you have to keep finding new rewards to enjoy it.
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Oxytocin FrustrationFollowing the herd is annoying but leavingthe herd for greener pasture feels unsafe.
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Serotonin Frustration
Your mammal brain cares about your statusas if your life depended on it, so a
status threat feels like a survival threat.
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Endorphin FrustrationInflicting more pain on yourself to enjoy
more endorphin is a very bad survival strategy.
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It helps to know that monkeys had similar frustrations 50 million years ago
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Frustration is cortisol, the brain’s emergency broadcast system
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Cortisol alerts youto scan for evidence of potential threat.
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We can end up with a lotof cortisolbecause:
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1. A big brain anticipates future threats instead of just responding to immediate threats.
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2.
Disappointed expectations trigger cortisol
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3.Disappointed social expectations trigger cortisol
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Cortisol motivates us to do what it takes to stimulate happy chemicals
hence the excesseswell known to us all
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You canturn on yourhappy chemicalsin new, moresustainable ways
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Your happy chemicals are controlled by neural pathways built from early experience
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You can wire ina new circuit if you repeat a new behavior every day for 45 days
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It helps to know how your brain builds its pathways
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You were born with billions of neuronsbut
very few connections between them
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You built the connectionsfrom life experience
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Each time something felt good or bad, your brain made a connection
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Your good and bad feelings are brain chemicalsthat pave your neural pathways.
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We all get wired to
feel good in ways that felt good
before
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Andfeel bad
in ways that felt bad before
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The electricity in your brainflows like water in a storm,
finding the paths of least resistance
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Your electricity keeps flowing down your old paths unless you build new ones
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Your old paths support your valuable skills
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But we each have some paths we’re better off without
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You can wirein a new
behavior or thought pattern
to replace an old one
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It feels bad at first
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It’s like slashing a new trail in the forest
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It feels unsafe because electricity has trouble flowing along unconnected neurons
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And after much effort,the new trail disappears quickly
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But if you use it every day for 45 days, a new trail gets established
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Every day without fail
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This is hard to do because the brain’s super-highways are paved in youth when
myelinisabundant
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And because primal behaviors trigger more happy chemicals in the short run
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And because frustrating trade-offsare part of a mammal’s life
• When you step towardgreener pasture (dopamine),you move away from the safety of social bonds (oxytocin).
• When you step towardsocial importance (serotonin) you may get disappointment (cortisol)or a strain on social bonds (oxytocin).
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It’s nice to know that making tough choices is the job our brain evolved to do
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It’s nice to know your survival is not actually threatened when cortisol makes it feel that way
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You can feel goodwhen youdo thingsthat aregoodfor you
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If you choose a new pattern carefully and repeat ituntil anew circuitis built
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DopamineSerotoninOxytocinEndorphin
Plan your new circuits:
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free resources from the Inner Mammal Institute
learn more aboutyour happy chemicals
podcastsvideosinfographicstraining certificationslide shows (incl this)5-day Happy-Chemical Jumpstart
www.InnerMammalInstitute.org
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Habits of a Happy BrainRetrain your brain to boost your serotonin, dopamine, oxytocin and endorphin
Beyond CynicalTranscend Your Mammalian Negativity
I, MammalWhy Your Brain Links Status and Happiness
Books by L. Breuning, PhD
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one more thing
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Don’t compare yourself to others
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Don’t compare yourself to others
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Don’t compare yourself to others
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Don’t compare yourself to others
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Don’t compare yourself to others
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Don’t compare yourself to others
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Don’t compare yourself to others
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