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第四章陷入坏习惯我的朋友比利

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是我认识的最有趣的人

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但他的人生却充满坎坷他

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在密歇根州一个小镇长大家境极度

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贫困家对面就是城市垃圾场

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父母都对他进行身体和言语

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上的虐待尽管童年动荡不安后来还

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染上各种毒瘾他却一路

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打拼成为密歇根大学的橄榄球运动员后来成为

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一名成功的电视编剧并最终

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获得了神经科学博士学位他不得不

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忍受种族歧视恐同症和抑郁症

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的折磨除此之外我认识他时他

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的体重高达七百磅虽然在我

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认识他的这些年里他付出

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了很多努力来减重但这项

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工作仍在进行中他慷慨地

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允许我在这里分享他的故事不幸的

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是比利的体重问题和情绪问题

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相互交织当他感到沮丧或压力

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大时食物能让他感觉好些

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然而极度超重又加剧了他的

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抑郁我是否需要再次提及恶性循环他

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体型庞大几乎无法坐进自己的

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车里如果他能减轻体重不仅

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医疗问题会减少行动找工作以及

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与朋友相处也会更加轻松他

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深知这一点但多年来却一直不停

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地吃这并非因为他愚蠢他

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其实非常聪明毕竟他拥有神经科学博士

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学位他发现自己即使不想吃也

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会继续进食当感到压力时他

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只想吃东西但暴食并非他

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唯一的坏习惯他还过度看电视

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并且开会总是迟到既然他知道这些

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习惯对自己有害为什么就是停不

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下来呢为什么他无法停止进食为什么

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他不能多锻炼或许你对自身

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的坏习惯也有同样的感受轻易评判

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他人是容易的因为那些导致他

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陷入困境的习惯从外部看来一目了然

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不幸的是我们大多数人都有同样

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明显的坏习惯只是我们自己看不

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到例如我有严重的拖延问题

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最终总是看电视而不是写作或

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锻炼也许你有一遇到困难就

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放弃的习惯这阻碍了你实现

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有意义的目标也许你有愤怒

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问题或组织能力问题也许当你

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开始感到亲近时就把人推开

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或者只是花太多时间独处也许

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你从未遇到过不喜欢的饼干

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香烟或一罐啤酒除了你知道的坏习惯之外你

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可能还有其他几个对生活产生负面

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影响但你甚至没有意识到的习惯

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习惯顾名思义是难以改变的有些习惯

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根深蒂固以至于我们不相信它们能被

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改变幸运的是实现改变的第一步

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是简单的觉察第二步是相信改变

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是可能的而它确实是可能

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的你可能需要治疗或药物或者

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你可能只需要实践本书中

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描述的一些活动但首先你需要

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理解你的大脑是如何创造和

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控制你的习惯的控制行动要

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真正理解习惯你需要理解你的

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大脑是如何总体上支配你的

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行动的我们倾向于认为我们的

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大多数行动都是由有意识的意图驱动

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的事实上大多数是冲动或惯例并非

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由特定的思想引发只是一种自动

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反应简而言之习惯这在抑郁症中

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尤其如此不幸的是导致人们陷入

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抑郁的习惯不太可能引导他们

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走出抑郁习惯的形成维持乃至改变

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其背后都遵循着清晰的神经科学

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逻辑有意识的行动由前额叶皮

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层调控而习惯则由大脑深处

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的古老处理中心纹状体所

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控制若将前额叶皮层比作

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现代的云端计算那么纹状体

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便是输入IBM大型机的打孔卡片

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既然不良习惯对我们无益为何我们

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仍持续为之因为纹状体

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与前额叶皮层不同它并

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不理性至少不符合我们通常对

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理性的定义它根本不会区分习惯

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的好坏纹状体可以毫无顾虑

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地重复一个又一个不良习惯完全无视长远

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后果在你为此过于懊恼之前需要

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了解的是纹状体甚至不

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具备意识你无法真正责怪梦游时

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的行为同样也不应过度苛责

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这些无意识的习惯坏习惯通常可以分为

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冲动型或常规型冲动型行为

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由瞬间的欲望驱动比如点击Facebook

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链接相比之下常规型行为并非由欲望

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驱动而是因为我们之前做过太

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多次而采取的行动常规型坏习惯

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可能像张嘴咀嚼一样无害也可能

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像在感到不知所措时逃避世界一样

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有害冲动和常规都由纹状

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体控制但常规依赖于上部即

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背侧纹状体而冲动则

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由下部即伏隔核启动这

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两个区域都严重依赖神经递质多巴胺

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这是一个我们稍后会讨论的

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重要事实你的行为是前额叶

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皮层伏隔核和背侧

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纹状体之间对话的结果前额

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叶皮层根据什么对我们长期

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有益来选择做什么伏隔核

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根据什么能带来最即时的愉悦

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来选择做什么而背侧纹

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状体则根据我们过去做过

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什么来选择做什么就像国会

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议员一样这些区域有时相互支持有时

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意见相左前额叶皮层是唯一

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关心你长期福祉的回路部分

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但不幸的是它常常被多数

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票否决为了理解其中的原因我们

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将更深入地探讨冲动和习惯

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激励性冲动在超市结账时你

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面前摆满了诱人的糖果棒

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和杂志你是坚持按购物清单

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来还是伸手去拿一条士力

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架理解冲动的关键在于一切令人

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愉悦的事物都会在伏隔

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核中释放多巴胺性爱会释放多巴胺

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赢钱会释放多巴胺毒品会释放多巴胺

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巧克力也会释放多巴胺

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然而伏隔核真正有趣的地方

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在于它能学会什么是愉悦的

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以及如何预期获得这种愉悦例如当

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你第一次吃士力架时伏隔核

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会释放多巴胺下一次你拿起士力

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架时一打开包装多巴胺就会

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释放再下一次你仅仅是从

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房间的另一头看到士力架多巴胺就

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会释放很快只要你走进商店仅仅

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因为预期会看到它打开它吃

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掉它多巴胺就会释放在冲动

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行为中你所做或感知的

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某件事会触发对特定愉悦

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结果的预期问题在于这种在预期

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愉悦时释放的多巴胺实际上会激励

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你采取行动去追求那种愉悦过程

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中的每一步都会给

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你带来一点多巴胺的提升推动你

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继续下一步找出你的触发因素避免

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诱惑比抵抗诱惑要容易得多

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如果你知道是什么触发了某个

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习惯有时只需从生活中移除那个

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触发因素就能摆脱那个习惯例如

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比利意识到自己看电视太多而

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触发因素就是看到电视机本身于是

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他把电视机搬出了卧室现在

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他不再有看电视过多的问题

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了再举一个例子如果你不想

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买饼干就不要在超市里走过

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饼干货架看到那些美味的烘焙食品

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会释放多巴胺促使你购买它们如果

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你是一个穴居人你的冲动

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就不会成为问题生活会非常简单

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如果某物味道好你就尽可能

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多吃如果某物感觉好你

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就尽可能多做然而如今有太

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多容易获得的愉悦它们劫持了

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伏隔核中的多巴胺并形成

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了一种追求即时满足的行为倾向

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在抑郁症中这个问题变得更加

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严重因为伏隔核中的多巴胺

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活动减少了首先这意味着曾经令人

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愉悦的事物不再如此其次随着多巴胺

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活动的减少唯一能激励伏隔

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核的是那些释放大量多巴胺的

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事物比如垃圾食品毒品赌博和色情

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内容所有这些冲动意味着你的行为

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只受最即时愉悦的事物引导

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而这通常从长远来看对你

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并不利虽然大多数冲动很容易识别

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但最阴险的坏习惯往往是日常

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惯例养成习惯有一句古老的

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印度谚语说人生的前三十年你养成

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习惯人生的后三十年习惯塑造你

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你是否曾在不饿的时候

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吃东西或者明明没什么好看的节目

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却继续看电视日常习惯常常导致

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恶性循环因为我们即使从中得不到任何乐趣

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也会照做不误更甚的

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是我们往往在开始这些习惯时

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毫无察觉缺乏乐趣和意识可能看起来

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很奇怪但事实上背侧纹状

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体对这两者都不太在意

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背侧纹状体与伏隔

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核有许多紧密的联系并且也

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利用多巴胺然而背侧纹状体

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释放的多巴胺并不会让你感到愉悦

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它只是驱使你行动习惯之所以形成

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是因为每一个动作都会激活

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背侧纹状体中的特定

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模式每次你遵循相同的路径它

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在你大脑中就会变得越来越

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明确换句话说背侧纹状体中

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的神经元会更强地连接在

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一起此外每次你激活那个大脑模式

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下一次激活就会变得更加容易

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所以很快创建一条新路径几乎变得

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不可能你的大脑只想沿着旧

210
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的轨道走关于背侧纹状

211
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体模式需要理解的重要一点是

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一旦形成它几乎就永久存在了

213
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这就是为什么你永远不会忘记如何

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骑自行车这也是坏习惯难以改变的

215
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原因之一你实际上并没有消除旧

216
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习惯它们只是在你建立更新更

217
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强的习惯时变弱了此外

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一旦习惯进入背侧纹状体

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它们就不再关心快乐了当然它们

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最初通常是因为你的伏隔

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核激励你去做某事而

222
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进入那里的但一旦习惯真正根深蒂固

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就不再需要伏隔核来激励

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它了成瘾机制亦是如此成瘾

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行为最初源于伏隔核产生

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的愉悦冲动但随着时间的推移

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伏隔核逐渐停止响应成瘾行为

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不再带来快感然而由于这些行为已

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深植于背侧纹状体人们仍

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会不由自主地继续饮酒或吸烟多巴胺

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系统的这些变化使成瘾者更易

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陷入抑郁而抑郁又会加剧成瘾

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风险形成恶性循环背侧纹状体

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并不在意你的主观意愿它

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只遵循既有的神经通路理解大脑

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的运行轨迹是做出改变的关键

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遗憾的是问题有时并非源于

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不良习惯而恰恰在于无所作为疲劳你

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床头的闹钟响起将你惊醒

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但你却不确定自己是否有

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力气去关掉它许多人醒来

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时都感到昏昏沉沉但在抑郁症

243
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中这种感受可能会持续一整天你

244
00:11:25,487 --> 00:11:28,424
的精力逐渐耗尽一切都变得困难重重

245
00:11:29,000 --> 00:11:31,487
疲劳是抑郁症的常见症状这

246
00:11:31,487 --> 00:11:33,312
既源于我们之前讨论过的

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前额叶功能障碍例如血清素减少

248
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导致计划和决策变得迟缓也与

249
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背侧纹状体活动减少有关

250
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1正常的前额叶功能是产生

251
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新行动所必需的因此当它

252
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受到干扰时纹状体便会

253
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接管控制这样一来你所采取的任何

254
00:11:51,912 --> 00:11:54,386
行动很可能都是旧有的习惯或

255
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冲动然而由于背侧纹状体

256
00:11:57,574 --> 00:11:59,836
的活动也减少了除非受到冲动

257
00:11:59,836 --> 00:12:01,824
的驱使否则你很可能什么都

258
00:12:01,836 --> 00:12:04,774
不想做这解释了为什么有些日子

259
00:12:04,774 --> 00:12:08,136
里起床会变得如此艰难习惯由

260
00:12:08,149 --> 00:12:10,600
压力触发在广受好评的HBO

261
00:12:10,612 --> 00:12:15,024
剧集火线中警探吉米麦克纳蒂有着酗酒

262
00:12:15,250 --> 00:12:17,799
易怒和不忠的问题但当他

263
00:12:17,799 --> 00:12:20,299
从凶杀组那混乱的工作时间

264
00:12:20,537 --> 00:12:23,162
不确定性和压力中调离转

265
00:12:23,162 --> 00:12:25,074
到更为规律可预测的街头巡逻

266
00:12:25,086 --> 00:12:27,862
岗位时一切都改变了他戒

267
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了酒平静下来并且保持了忠诚

268
00:12:31,100 --> 00:12:33,761
在第二章中我们了解到应对是

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焦虑ABCs中的第三部分但应对

270
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不仅仅在你焦虑时发生它是

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一种帮助我们应对任何形式压力的

272
00:12:42,198 --> 00:12:44,836
习惯压力会导致背侧纹状

273
00:12:44,836 --> 00:12:47,812
体释放多巴胺这自动激活了你

274
00:12:47,812 --> 00:12:51,361
的应对习惯对麦克纳蒂来说压力来自

275
00:12:51,361 --> 00:12:53,336
于工作的不确定性而他

276
00:12:53,336 --> 00:12:56,000
的应对习惯说得委婉些并不是

277
00:12:56,024 --> 00:12:58,761
最高效的每个人都有应对习惯

278
00:12:59,162 --> 00:13:01,986
它们是我们最深层次最根深蒂固的

279
00:13:02,011 --> 00:13:04,825
日常行为之一它们能让我们感觉

280
00:13:04,836 --> 00:13:08,075
更好至少暂时如此通过减少杏仁

281
00:13:08,075 --> 00:13:10,937
核活动和身体的应激反应良好

282
00:13:10,937 --> 00:13:12,725
的应对习惯能将你从即将

283
00:13:12,725 --> 00:13:15,225
到来的恶性循环中拉出来因为背

284
00:13:15,225 --> 00:13:16,950
侧纹状体会接管并让你

285
00:13:16,950 --> 00:13:19,500
的生活重回正轨但糟糕的

286
00:13:19,524 --> 00:13:21,649
应对习惯并不能长期稳定你的

287
00:13:21,662 --> 00:13:25,062
情绪因此付诸行动只会带来更多的

288
00:13:25,075 --> 00:13:26,899
压力然后你就掉进了兔子

289
00:13:26,899 --> 00:13:29,736
洞应对习惯在很大程度上

290
00:13:29,850 --> 00:13:32,399
解释了比利的处境他为何吃

291
00:13:32,399 --> 00:13:35,437
得那么多小时候面对家中的

292
00:13:35,450 --> 00:13:38,200
混乱吃东西成了他应对压力

293
00:13:38,200 --> 00:13:41,236
的方式吃东西提供了一种分心

294
00:13:41,537 --> 00:13:44,125
一种即时的愉悦同时也降低了

295
00:13:44,236 --> 00:13:47,325
他身体的压力反应起初这只是

296
00:13:47,336 --> 00:13:49,861
一种吃东西的冲动但最终它

297
00:13:49,875 --> 00:13:52,662
深深地根植为一种日常习惯一旦

298
00:13:52,673 --> 00:13:55,099
成为习惯愉悦感就不再是其中

299
00:13:55,099 --> 00:13:57,586
的一部分注意力也不再是但它

300
00:13:57,599 --> 00:14:00,000
仍然在一个疯狂的世界里提供了一种

301
00:14:00,024 --> 00:14:02,986
控制感它变成了一种瘾当

302
00:14:02,986 --> 00:14:05,173
他感到压力时只要稍不留神

303
00:14:05,187 --> 00:14:07,450
几秒钟他就会发现自己走向

304
00:14:07,461 --> 00:14:10,825
厨房或者开车去麦当劳或者打电话给

305
00:14:10,825 --> 00:14:13,711
达美乐你最古老的习惯很可能

306
00:14:13,736 --> 00:14:15,673
曾经是用来分散你对生活中

307
00:14:15,700 --> 00:14:18,261
最大压力的注意力的但现在你

308
00:14:18,261 --> 00:14:20,537
的生活状况已经改变它们不再有

309
00:14:20,548 --> 00:14:24,086
帮助然而你仍然在做这些事

310
00:14:24,412 --> 00:14:26,774
因为它们就在那里不幸的是

311
00:14:27,187 --> 00:14:29,500
当比利意识到他的应对习惯并

312
00:14:29,500 --> 00:14:31,548
不理想时他已经陷入了一点

313
00:14:31,562 --> 00:14:34,037
困境他的体重给他带来了

314
00:14:34,062 --> 00:14:36,224
很大的压力而压力又让

315
00:14:36,236 --> 00:14:38,836
他吃得很多所有成瘾行为都是

316
00:14:38,836 --> 00:14:41,598
如此如果你不按照习惯行事你

317
00:14:41,598 --> 00:14:43,386
会感到焦虑这让你更想

318
00:14:43,399 --> 00:14:45,961
按照习惯行事而如果你屈服于

319
00:14:45,973 --> 00:14:48,511
习惯它只会导致更多的压力

320
00:14:48,812 --> 00:14:51,986
从而重新触发这个习惯很容易看出

321
00:14:52,086 --> 00:14:55,024
我们是如何陷入循环的感觉几乎

322
00:14:55,037 --> 00:14:58,598
不可能摆脱它但这并非不可能要

323
00:14:58,611 --> 00:15:01,636
戒除一种破坏性的应对习惯你不能

324
00:15:01,662 --> 00:15:04,399
仅仅停止它因为那样你会留下

325
00:15:04,412 --> 00:15:07,674
压力相反你必须用另一种习惯

326
00:15:07,699 --> 00:15:10,562
来替代它比利以一种相当巧妙

327
00:15:10,562 --> 00:15:12,473
的方式做到了这一点他

328
00:15:12,473 --> 00:15:14,774
将对食物的沉迷转化为雕刻

329
00:15:14,787 --> 00:15:17,486
精美的食物艺术用苹果雕刻玫瑰

330
00:15:17,750 --> 00:15:20,386
用哈密瓜雕刻天鹅当他感到

331
00:15:20,412 --> 00:15:22,636
有进食的冲动时他现在有

332
00:15:22,636 --> 00:15:24,787
了不那么破坏性的事情来占据

333
00:15:24,812 --> 00:15:27,687
他的注意力他还采取措施减少

334
00:15:27,699 --> 00:15:29,986
引发他坏习惯的压力主要是通过

335
00:15:30,011 --> 00:15:33,699
锻炼写作和正念这些方法的结合

336
00:15:33,812 --> 00:15:35,549
帮助他在我认识他的头几年

337
00:15:35,549 --> 00:15:38,250
里减掉了两百磅而且他仍

338
00:15:38,250 --> 00:15:41,125
在继续减重显然这比我用

339
00:15:41,136 --> 00:15:43,649
几句话描述的更为艰难但通过

340
00:15:43,674 --> 00:15:46,098
更建设性的应对习惯和减少大脑

341
00:15:46,098 --> 00:15:48,511
中的压力这是可以实现的我们

342
00:15:48,524 --> 00:15:49,937
将在本书的后半部分

343
00:15:50,037 --> 00:15:52,636
深入探讨这一点压力会放大

344
00:15:52,649 --> 00:15:55,412
习惯我们的应对习惯并非唯一由

345
00:15:55,424 --> 00:15:58,750
压力触发的习惯实际上压力会使

346
00:15:58,761 --> 00:16:01,674
大脑偏向于选择任何旧习惯而

347
00:16:01,674 --> 00:16:03,973
非新行动3背侧纹状

348
00:16:03,973 --> 00:16:06,412
体会说咱们就这么做吧因为

349
00:16:06,412 --> 00:16:09,136
我们一直是这样做的而前额

350
00:16:09,136 --> 00:16:11,174
叶皮层则会反驳但那样

351
00:16:11,199 --> 00:16:14,312
无法帮助我们达到目标与此同时伏隔核会

352
00:16:14,324 --> 00:16:17,461
插嘴哦那个纸杯蛋糕看起来真

353
00:16:17,461 --> 00:16:19,511
美味压力改变了这场对话的

354
00:16:19,524 --> 00:16:22,750
平衡当你平静放松时前额叶

355
00:16:22,750 --> 00:16:24,711
皮层能够很好地掌控局面

356
00:16:25,287 --> 00:16:28,223
但你越是焦虑或紧张权力就

357
00:16:28,223 --> 00:16:30,199
越向背侧纹状体和伏

358
00:16:30,199 --> 00:16:32,924
隔核倾斜这就是为什么你

359
00:16:32,937 --> 00:16:34,699
可能在节食计划上一直做得

360
00:16:34,711 --> 00:16:37,750
很好直到与伴侣发生争执或者

361
00:16:37,761 --> 00:16:40,386
你可能一直规律锻炼直到家庭纠纷

362
00:16:40,412 --> 00:16:43,750
突然爆发在压力之下你通常会

363
00:16:43,761 --> 00:16:47,136
表现出最根深蒂固的习惯模式或是

364
00:16:47,149 --> 00:16:50,699
成为冲动的俘虏深呼吸当你开始

365
00:16:50,711 --> 00:16:53,600
感到焦躁不安或被迫采取不良习惯

366
00:16:53,600 --> 00:16:57,824
时深呼吸缓慢呼出然后再深呼吸

367
00:16:58,399 --> 00:17:01,086
根据需要重复正如我们将在第

368
00:17:01,086 --> 00:17:03,162
9章中更详细讨论的那样

369
00:17:03,574 --> 00:17:05,987
长而缓慢的呼吸能平静大脑

370
00:17:05,987 --> 00:17:08,824
的压力反应当你抑郁时日常

371
00:17:08,824 --> 00:17:11,148
习惯和冲动会变得更糟但

372
00:17:11,162 --> 00:17:13,648
无论你是否患有抑郁症它们都

373
00:17:13,648 --> 00:17:16,023
可能阻碍幸福我们将在本书

374
00:17:16,037 --> 00:17:19,125
后面了解更多工作习惯第6章

375
00:17:19,412 --> 00:17:23,125
睡眠习惯第7章饮食习惯第

376
00:17:23,125 --> 00:17:26,523
8章社交习惯第11章等等

377
00:17:27,086 --> 00:17:29,799
控制冲动和日常习惯无论是冲动

378
00:17:29,824 --> 00:17:32,836
还是日常习惯所有不良习惯都是由

379
00:17:32,862 --> 00:17:35,237
某些事物触发的如果你能从

380
00:17:35,261 --> 00:17:39,011
生活中移除这些触发因素例如如果

381
00:17:39,011 --> 00:17:41,261
你是酗酒者就避免去酒吧

382
00:17:41,586 --> 00:17:43,912
你就能避开这个习惯不幸的

383
00:17:43,912 --> 00:17:48,224
是触发习惯往往是不可避免的一方面

384
00:17:48,511 --> 00:17:50,949
许多习惯是由压力引发的而

385
00:17:50,961 --> 00:17:52,949
没有人能过着完全没有压力

386
00:17:52,949 --> 00:17:56,287
的生活一旦习惯被触发控制它

387
00:17:56,287 --> 00:17:58,750
的唯一方法就是通过激活前额

388
00:17:58,761 --> 00:18:01,061
叶皮层我们发达的前额叶

389
00:18:01,061 --> 00:18:02,987
皮层使我们与其他动物区分

390
00:18:02,987 --> 00:18:06,336
开来几乎所有其他动物都依靠冲动

391
00:18:06,362 --> 00:18:09,162
和常规生活但我们人类有能力通过

392
00:18:09,186 --> 00:18:11,686
意志行动来克服这一点在

393
00:18:11,699 --> 00:18:15,273
这种情况下意志意味着我们有意识且

394
00:18:15,287 --> 00:18:17,662
刻意地踩刹车以停止执行一个

395
00:18:17,674 --> 00:18:21,974
习惯意志行动由前额叶皮层执行而

396
00:18:21,987 --> 00:18:24,811
抑制冲动需要前额叶皮层中适当的

397
00:18:24,836 --> 00:18:27,849
血清素功能不幸的是你的

398
00:18:27,862 --> 00:18:31,500
血清素供应并非无限每次你抑制

399
00:18:31,511 --> 00:18:33,936
一个冲动都会让抑制其他冲动

400
00:18:34,049 --> 00:18:36,987
变得更加困难抵抗冲动就像用

401
00:18:37,011 --> 00:18:39,398
有限的子弹对抗一支僵尸大军

402
00:18:39,711 --> 00:18:42,412
最终你会耗尽弹药幸运的是

403
00:18:42,599 --> 00:18:45,412
存在补救措施你可以建立更好

404
00:18:45,412 --> 00:18:47,886
的习惯从而减少对前额叶皮质

405
00:18:47,886 --> 00:18:51,074
的依赖同时提升血清素活性我们

406
00:18:51,086 --> 00:18:53,549
将在第八章详细探讨这两种方法

407
00:18:54,099 --> 00:18:56,148
另一种解决方案是让抑制不良

408
00:18:56,162 --> 00:18:59,362
冲动和习惯本身变得令人愉悦如果

409
00:18:59,362 --> 00:19:01,275
你受到某个目标的激励这便

410
00:19:01,287 --> 00:19:04,098
成为可能设定目标会改变多个脑

411
00:19:04,098 --> 00:19:06,662
区的活动包括伏隔核前额

412
00:19:06,662 --> 00:19:09,250
叶皮质和前扣带回我们

413
00:19:09,261 --> 00:19:11,875
将在第六章探讨设定目标的力量

414
00:19:12,449 --> 00:19:15,773
最终这归结为最陈词滥调但科学

415
00:19:15,773 --> 00:19:19,686
上正确的格言练习练习再练习

416
00:19:20,250 --> 00:19:22,724
要养成新的好习惯你必须

417
00:19:22,750 --> 00:19:24,974
一遍又一遍地重复它们直到你

418
00:19:24,974 --> 00:19:29,211
的大脑重新连接自己归根结底重复行动

419
00:19:29,311 --> 00:19:31,037
是将其编码到背侧纹

420
00:19:31,037 --> 00:19:33,599
状体的唯一途径这可能花费

421
00:19:33,599 --> 00:19:36,436
大量时间和耐心但一旦你训练

422
00:19:36,436 --> 00:19:38,761
了你的背侧纹状体它

423
00:19:38,773 --> 00:19:40,875
就会开始为你工作而不是

424
00:19:40,898 --> 00:19:42,898
与你作对我们将在第8

425
00:19:42,898 --> 00:19:44,737
章中更详细地讨论这一

426
00:19:44,737 --> 00:19:48,487
点而且这非常令人惊奇无论你

427
00:19:48,487 --> 00:19:51,287
多大年纪你仍然有能力改变

428
00:19:51,298 --> 00:19:53,211
你的大脑并改善你的生活

429
00:19:53,787 --> 00:19:56,325
第一部分结论到目前为止我们已经

430
00:19:56,336 --> 00:19:59,348
了解了你的大脑回路如何相互作用

431
00:19:59,636 --> 00:20:02,711
从而引发抑郁的恶性循环前额叶皮

432
00:20:02,711 --> 00:20:05,700
层过度担忧情绪边缘系统反应过度

433
00:20:06,261 --> 00:20:09,136
岛叶让事情感觉更糟而前

434
00:20:09,136 --> 00:20:11,886
扣带回则通过关注负面信息

435
00:20:11,973 --> 00:20:15,673
而未能提供帮助除此之外前额叶皮

436
00:20:15,673 --> 00:20:18,000
层很难抑制背侧纹状体

437
00:20:18,112 --> 00:20:20,500
和伏隔核的不良习惯抑郁

438
00:20:20,525 --> 00:20:23,487
之所以难以克服是因为每个回路都

439
00:20:23,487 --> 00:20:26,237
在将其他回路向下拉但好消息

440
00:20:26,237 --> 00:20:30,275
是你的大脑并非一成不变生活的

441
00:20:30,287 --> 00:20:33,112
变化会导致大脑的变化你可以

442
00:20:33,136 --> 00:20:35,848
有意识地改变导致抑郁的大脑区域

443
00:20:35,961 --> 00:20:38,836
和回路的活性化学物质和连接

444
00:20:38,836 --> 00:20:41,362
方式就像升级你的电脑一样

445
00:20:41,711 --> 00:20:44,086
你不仅可以改变软件还可以改变

446
00:20:44,098 --> 00:20:46,662
硬件这些变化并不总是很大

447
00:20:46,987 --> 00:20:49,150
但它们会累积起来每一次都

448
00:20:49,150 --> 00:20:52,075
将大脑推向一个向上的螺旋你

449
00:20:52,075 --> 00:20:54,048
的上升螺旋已经通过更好地

450
00:20:54,048 --> 00:20:56,825
理解抑郁而开始了理解本身就

451
00:20:56,836 --> 00:20:59,423
具有强大的力量因为了解正在发生的

452
00:20:59,423 --> 00:21:01,461
事情能带来更好的掌控感

453
00:21:02,025 --> 00:21:03,699
理解也是迈向接受的一步

454
00:21:04,074 --> 00:21:06,636
在你接受现状之前改变是困难

455
00:21:06,636 --> 00:21:09,662
的甚至是不可能的幸运的是

456
00:21:09,936 --> 00:21:13,424
神经科学提供的不仅仅是理解本书

457
00:21:13,424 --> 00:21:15,875
的第二部分包含了许多改变大脑

458
00:21:15,886 --> 00:21:18,574
活动和化学物质以创造上升螺旋

459
00:21:18,574 --> 00:21:21,699
的方法锻炼第5章做决定

460
00:21:22,025 --> 00:21:24,836
第6章改善睡眠第7章

461
00:21:25,162 --> 00:21:28,348
养成好习惯第8章利用你的身体

462
00:21:28,586 --> 00:21:31,275
第9章变得更加感恩第10

463
00:21:31,275 --> 00:21:34,787
章依赖他人第11章以及寻求

464
00:21:34,811 --> 00:21:37,699
专业帮助第12章你不必在

465
00:21:37,723 --> 00:21:40,500
所有这些方面都改变生活才能看到

466
00:21:40,511 --> 00:21:43,223
益处每个小改变都会对其他

467
00:21:43,223 --> 00:21:47,125
方面产生积极影响那么无需更多的

468
00:21:47,150 --> 00:21:50,750
神经科学铺垫让我们开始吧第二部分

469
00:21:50,862 --> 00:21:52,261
创造向上的螺旋