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第十章激活感恩回路二十世纪四十年代末作家

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阿尔贝加缪因肺结核发作从饱受战争

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摧残的巴黎出发前往他位于阿尔

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及利亚北部的故乡寻求温暖与慰藉

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在一个阴雨连绵的十二月他发现一切

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都已改变并痛苦地意识到想

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要重温年少时光是多么愚蠢然而他

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明白青春岁月里那份温暖的

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喜悦依然完好无损地保存在记忆中

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他写道在隆冬我终于明白

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我心中有一个不可战胜的夏天在

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抑郁中生活充满了失望缺少你

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迫切渴望的东西一夜安眠一份

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工作圆满完成一张友善的面孔

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虽然你想要的与你拥有的之间的

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差距可能看起来很大但当你

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被抑郁压得喘不过气时

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这个差距从未像看起来那样宽正如

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第3章所讨论的一些大脑

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天生更倾向于关注负面事物而

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这种倾向在抑郁中会变得更

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糟但有一种强大的力量直接

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对抗消极情绪那就是感恩感恩

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是化解负面情绪的强效解药因为

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它不依赖于你的生活境遇

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你可能贫穷饥饿却依然感激一阵

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暖风反之你可能富有且有权势

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却仍因丈夫咀嚼时发出的

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声音而恼怒感恩是一种心境事实上

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你的大脑中有一条感恩回路

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急需锻炼强化这条回路能提升

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你的身心健康增加幸福感改善睡眠

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并帮助你感到与他人的联系

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更加紧密感恩的好处近年来的数十项研究

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显示了感恩的益处或许最重要的

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是感恩能改善情绪1当你

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思考和表达更多感恩时更容易

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感受到积极情绪减轻抑郁症状抑郁

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症最大的问题之一不仅仅是认为生活

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不值得继续而是你可能将这种

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想法付诸行动的可能性事实证明感恩实际上

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会降低自杀念头的可能性重要的

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是感恩的效果在绝望感最强

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的人群中最为显著当一切看起来

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黯淡无意义时一点点的感恩能

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产生深远的影响写一封详细

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的感谢信想一个对你特别友善

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的人一位朋友一位老师

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一位同事你从未恰当地感谢

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过他们写一封信感谢这个人具体说明

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他或她所做的对你

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生活产生影响的事情然后安排一次

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会面也许喝杯咖啡或饮料并

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亲自递上这封信不要告诉

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对方这次会面是关于什么的让它

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成为一个惊喜这种形式的感激可以

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产生持久的影响一项研究表明

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在撰写并递送感谢信后人们的

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幸福感水平甚至在两个月后仍然

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有所提高3感恩还能减少焦虑

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4担忧和焦虑都源于可能

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发生坏事的可能性但大脑一次只能

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专注于有限的事情所以当你

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对未来可能发生的好事心存感激

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时感恩会取代那些负面情绪担忧

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也随之消散改善身体健康一

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项针对近千人的瑞士研究

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通过问卷调查来确定人们的感恩

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水平与健康之间的联系研究发现

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表达更多感恩的人拥有更好的

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身心健康并且他们更有可能参与健康

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活动5感恩的人还表现出更

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愿意为改善不良健康状况采取行动

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的倾向改变当前状况的动力很

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可能由血清素介导因为如果没有

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足够的血清素功能人们往往会

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听天由命感恩增加社会支持正如你将

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在下一章学到的社会

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支持有助于创造向上的螺旋而感恩

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实际上会增加社会支持在一项

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研究中一组受试者被

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要求每周记录他们感激的事情并

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将该组与记录困扰他们的

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事情或仅记录中性事件列表的

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其他组进行比较另一组受

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试者被要求将自己与他人

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进行比较研究人员既观察了普通

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大学生也观察了患有慢性疾病抑郁

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风险较高的人群研究发现感恩整体

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上提高了参与者的生活质量

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使他们更加乐观减少了疼痛和

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不适实际上还促使他们更多地锻炼

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身体重要的是感恩还帮助他们

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感到与他人更加紧密相连寻求帮助

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有时当你感觉糟糕时很难专注

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于甚至回忆起更快乐的时光如果

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你难以记起快乐的事件可以

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和老朋友聊聊看看照片或者读读

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日记里以前的记录这也是保持

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感恩日记的另一个原因当事情变得

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艰难时你可以回顾它在另

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一项研究中一组英国研究

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人员观察了经历人生转折此处指

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开始大学生活的人群7人生转折

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意味着不确定性这会激活边缘

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系统当环境发生变化时习惯也

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会随之改变因此若不加以

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注意就可能陷入非最优的

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日常模式研究发现感恩水平较高的

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学生压力更小抑郁程度更低

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这并不令人意外与先前的研究

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类似他们还发现感恩能增强社会

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支持感于是你从感恩出发获得

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更多社会支持这让你感觉更

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好并有更多值得感恩的事物如此

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循环向上感恩对大脑的影响尽管

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感恩有许多积极影响但直接研究

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其对大脑作用的实验并不

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多我们只能从少数现有研究及

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探讨类似概念的研究中尽可能推断

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结论感恩提升多巴胺回路活动感恩的好处

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始于多巴胺系统因为感恩之情

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会激活大脑中产生多巴胺的脑干

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区域8此外对他人的感恩会

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增加社交多巴胺回路的活动从而使

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社交互动更加愉快坚持写感恩日记

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每天花几分钟写下三件你感恩的

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事情为了养成更好的习惯尝试

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每天在同一时间进行如果你想不到

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三件事就写一件如果你连

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一件事都想不出来就写

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下我感恩今天吃的食物或

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我感恩我穿的衣服即使一个

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情况有90%不是你想要的你仍然可以

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为剩下的10%感恩

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感恩提升血清素感恩的一个强大效果

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是它能提升血清素水平努力

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思考值得感恩的事物迫使你专注于

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生活中的积极方面这一简单行为

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能增加前扣带皮层的

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血清素生成9同一项研究

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发现回忆悲伤事件会减少前扣

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带皮层的血清素生成因此

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回忆积极事件具有双重效果它直接

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增加血清素并间接阻止你回忆

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负面事件感恩改善睡眠感恩是开启

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向上螺旋的绝佳方式因为它能

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改善你的睡眠从第七章我们知道

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睡眠有多么重要一项加拿大研究

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选取了一组患有失眠的大学生

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要求他们坚持写一周的每日感恩

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日记10这项简单的干预措施

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带来了睡眠质量的提升身体问题

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的减少以及忧虑的减轻即使在

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慢性疼痛患者中11感恩也能

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改善睡眠减轻焦虑和抑郁对未来

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的感恩乐观主义是对抗消极情绪的

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一种方式也是一种感恩的形式因为我们

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感激未来可能发生的美好事物通过功能性

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磁共振成像实验我们了解到乐观情绪

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是由腹侧前扣带回

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调节的因此腹侧前扣带

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回很可能也在感恩中发挥

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作用拥有乐观心态你甚至不必相信

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好事一定会发生你只需要相信

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它们可能发生或者无论发生什么你

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都能安然度过在这种情况下

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乐观就是对自身韧性的感恩

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即使你认为自己可能会崩溃你

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内心深处总有一部分能够承受任何

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境遇正如阿尔贝加缪所说的不可战胜

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的夏天你总能进入感恩的上升螺旋

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醒来时心怀感恩早晨醒来时试

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着想想那天你期待的一件事

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哪怕只是早餐同情和钦佩与感恩

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相似这些情感同样会激活前扣

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带回皮层以及脑岛和

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下丘脑13由于脑岛反映内部

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感觉脑岛的激活很可能是

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共情能力的投射感受他人所感

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下丘脑的活动则是情绪唤醒

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增强的表现我们对他人产生的

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感恩之情很可能对大脑有

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类似的影响幽默欣赏欣赏是感恩的

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另一种变体虽然关于感恩对大脑

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影响的研究不多但已有

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数项关于欣赏的研究特别是对幽默

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的欣赏从科学角度讲理解笑话

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包含两个部分第一部分是认识到

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某事物意在搞笑第二部分是

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真正领会笑话并欣赏其中的幽默

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这通常伴随着笑声或微笑通过

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观察受试者阅读漫画时的

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大脑活动科学家能够区分认知与欣赏

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过程研究发现欣赏幽默会激活眶

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额皮层和杏仁核14与幽默

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相关的杏仁核激活表明杏仁核

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的激活并非总是负面的拥有一个

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情感反应灵敏的边缘系统很重要

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但为了身心健康理想状态是保持其

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平衡另一项研究显示幽默欣赏

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还会激活富含多巴胺的伏隔

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核以及产生多巴胺的脑干区域15

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这解释了幽默令人愉悦的特性

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同时它也会激活背侧纹

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状体的某些区域这表明幽默

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欣赏具有某种习惯性特征这是一种

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可以练习可以提升的能力至少现在

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你在YouTube上看搞笑视频有

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了科学依据内疚的强大引力一

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则古老的切罗基传说讲述了两个

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狼之间的战斗一匹狼代表

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愤怒嫉妒自怜悲伤内疚和怨恨另

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一匹则代表喜悦和平爱希望

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善良和真理这是一场在我们

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所有人内心肆虐的战斗哪匹

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狼会赢你喂养的那一

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匹骄傲内疚和羞耻都是自我中心

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带有道德评价的情感但虽然为自己

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感到骄傲是感激的近亲内疚和

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羞耻却是其反面既然感激对

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我们如此有益为何在抑郁中羞耻

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和内疚却有如此强烈的吸引力

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尽管存在差异骄傲羞耻和内疚都

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激活了相似的神经回路包括背

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内侧前额叶皮层杏仁核

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脑岛和伏隔核有趣的

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是在这些区域中骄傲是触发

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活动最强烈的情绪除了伏隔

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核那里内疚和羞耻更胜一筹这解释

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了为什么我们如此倾向于对自己

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施加内疚和羞耻它们激活了大脑

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的奖励中心不幸的是虽然内疚

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和羞耻可能在大脑中得到强化

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但它们对我们的长期福祉

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并无益处这与食物类似糖果

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棒可能比水果更能激活伏

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隔核但它们并不符合我们

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的长期最佳利益相反用感恩滋养

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你的大脑它将用益处回馈

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你不要与他人比较在尝试感恩

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时你可能会忍不住将自己与

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那些不那么幸运的人进行比较

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当然你可能没有新车但有些

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人根本没有车这看起来像是

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感恩但其实不是研究表明将自己

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与不幸的人比较并不会带来与感恩

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相同的好处感恩是对你所

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拥有的事物表示真正的欣赏别人

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拥有或不拥有什么并不重要

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感恩之所以强大是因为它能减少

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嫉妒增加你对已有事物的

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珍视从而提高生活满意度深呼吸慢慢

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地深深地通过鼻子吸气在吸气

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的顶点暂停片刻思考我感激这

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一口气然后慢慢地呼出此外将

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自己与他人比较会激活负责社会

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比较的神经回路当然在某些情况

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下你可能会占上风但绝非在

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所有情况下都如此另外你的

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大脑判断他人想法的方式是它

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会将自己的想法投射出去如果

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你经常进行社会比较你更可能

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认为别人也在对你进行社会

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比较这会让你感到被评判

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和排斥另一方面对他人表达感激善意

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和同情会激活更积极的社会

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神经回路当你对他人产生这些

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情感时你更可能认为别人对

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你也有同样的感受

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钓鱼与捕鱼的区别有一次在

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童子军营地里我看到一位年长

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的童子军团长拿着钓竿和卷线

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器朝湖边走去几小时后

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当他走回来时我问他

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钓鱼收获如何棒极了他回答

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你钓了多少我问我什么

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也没钓到他答道并

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补充说这叫钓鱼不叫抓

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鱼你并不总能找到值得感激

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的事物但仅仅因为你找不

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到并不意味着寻找是徒劳的

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最重要的不是找到感激之情

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而是首先记得去探寻记得感恩是

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一种情商的表现一项研究发现

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感恩实际上会影响腹内侧和

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外侧前额叶皮层的神经元

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密度这些密度的变化表明随着情商

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的提高这些区域的神经元变得更加

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高效情商越高感恩所需的

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努力就越少怀着感激之情

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往往是那种寻找寻觅捕捉感激的

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过程激活了我们的神经回路你

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无法控制所见之物但你可以

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控制自己追寻的目标当然找到值得

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感恩的事物是额外的奖赏但这

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并非唯一的意义所在