Rewire – Nicole Vignola – notatki
Rewire: Break the Cycle, Alter Your Thoughts and Create Lasting Change – Nicole Vignola
Brain matter, your own internal world and the way that it’s been programmed.
When we think about the brain as the hardware, the basics such as sleep, not drinking alcohol, learning to meditate and settings clear boundaries about what you want or don’t wont will ensure that the machinery is working correctly so that you can make upgrades to your software.
The vagus nerve interfaces with various organs, including the heart and digestive system, and releases acetylcholine – neurotransmitter that counteracts the effects of stress hormones. When activated, the parasympathetic system slows the heart rate, enhances digestion and promotes relaxation.
Chronic stress can cause brain changes which can contribute to depression, anxiety. This can leave us with an inability to regulate our emotions and lower our tolerance towards common, everyday stressors.
The double inhale is important because it helps reinflate the collapsed alveoli by forcing them open again. This allows for more of the lungs.
Engaging in hobbies has a profound impact on our mental well-being.
The parasympatehetic system is incapable of recovering back to normal.
The limbic system is responsible for motivation and emotional processing and regulation, and for triggering the fight-or-flight response. Information processing in the limbic system is mostly subconscious and it is impulsive and fast – it’s designed to prioritize immediate survival over rational thinking.
The prefrontal cortex is responsible for executive functions such as focus, attention and self-control, processing in this area is slower and more calculated, so we are capable of rationalizing certain scenarios, understanding events that unfold around as and adjusting our response fot the future when we make mistakes.
Your brain is mostly concerned with self-preservation, fun later, and it’ll do everything it needs to make sure you stay alive. Only when those needs are being met can executive function an other more cognitively demanding tasks such as problem solving and time management take place.
Our emotional response are deeply connected to various networks in our brains that govern different cognitive processes and which can therefore influence our ability to perceive and process information.
The problem is that when we feel overwhelmed by our emotions, or when the emotions are intense, they tend to consume our mental resources that we would usually use for higher-order thinking like problem solving, creative and critical thinking.
Zasady:
- removed unnecessary load – extra work, social media, large gatherings
- prioritized what was important, let go of what wasn’t
- communicated my needs with friends and family
- learned to say no without guilt – create boundaries and remove the things that take your energy away
- created clear work/home time schedules
- avoid alcohol and partying
- limited cafeine
- meditation and self-hypnosis – helps shrink the amygdyla, increases brain plasticity, improves resilience
- hobbies: dance, art
- regular exercise – releases BDNF, which is potentially anti-depressive, lowers inflammation, releases endorphins
- time in nature
- good sleep – is the best reset button for stress, allows your body to recover
- stress is not always bad
- learning to regulate your stress shortly after the event can help you manage it
