-Japanese, Tian Xiuhui

It is absolutely impossible to overcome stress, because stress is a part of ourselves, and you should learn to live in harmony with it. However, you can do this: adjust your schedule and get some sunshine; Meditate and cultivate rhythmic movements; Watch a touching movie on weekends, and let yourself cry to relieve stress.

The world is under great pressure every day. All mental diseases represented by depression and integration disorder are caused by "psychological stress". In fact, people's perception of stress is, in the final analysis, the role of the "brain". Therefore, as long as we understand the structure of the brain, we can eliminate stress.

"Zero stress" should not be our goal, because stress will never disappear. Expecting what we can't get will increase our stress.

Sakyamuni studied hard for six years, hoping to overcome the pressure, but in the end he failed. He admits that all leaks are bitter, but there is always pressure in life. And all the stress comes from the feeling of the brain. Through in-depth analysis of the brain, we will know more about our own stress.

(1) The mechanism of physical stress is shown in the half of the figure.

When we are subjected to physical stress, such as pain, we first start from the thalamus, pass through the cerebral cortex or limbic system, and reach the paraventricular nucleus of the stress center hypothalamus.

The paraventricular nucleus will produce adrenocorticotropic hormone (CRH), stimulate the pituitary gland and release adrenocorticotropic hormone (ACTH).

This hormone stimulates the adrenal cortex, leading to hypertrophy of the adrenal cortex and secretion of stress hormone cortisol. Too much cortisol can lead to hypertension, diabetes and osteoporosis.

② The mechanism of psychological stress is shown in the left part of the figure.

At first, it was also in the paraventricular nucleus of hypothalamus, but it did not pass through the pituitary gland when it reached the nerve, but directly acted on the brain stem, especially the raphe nucleus.

The raphe nucleus of the brain stem is located in the deepest part of the brain, and there are 5- hydroxytryptamine nerves inside, which release the neurotransmitter "serotonin" closely related to mental illness.

Pressure information is transmitted from hypothalamus to raphe nucleus, which hinders the function of 5- hydroxytryptamine nerve. Then there is depression and anxiety. More people lose control at night than in the morning because the secretion of serotonin decreases at night.

-only people have two major pressures.

Animals also have brain stress, but some stress can only be felt by humans.

One is the pressure brought by unhappiness;

The second is the pressure caused by the fact that what you have done for others has not been correctly evaluated.

The first often happens when people are not satisfied, such as dependence on alcohol, dependence on the internet, shopping, sex and violence.

The second is the difference between interaction with others, self-evaluation and social evaluation. For example, compared with others, promotion pressure, economic pressure and so on.

① Subthalamic part: regulating appetite, sexual desire and other indispensable functions for survival.

② Brain limbic system: also called emotional brain, it forms various emotional parts such as emotion, sadness, anger and terror. Pets sometimes show emotions because they also have this part.

③ Cerebral cortex: This is unique to human beings. Rich intelligence, language and social life are in charge here.

There is an area where the frontal lobe connects with the limbic system of the brain called the premotor area, which is responsible for making us feel stress and relieve it. This is the so-called "heart".

People with impaired anterior motor area can still talk, walk, eat and excrete, but they lose the ability to understand others.

Important anterior motor area

Scientists often use blood flow to judge the amount of brain activity. Large blood flow indicates activity and requires less work. People with poor function in the pre-exercise area can't read people's minds, can't communicate with people smoothly, and have less blood flow in the pre-exercise area.

People who watch computers, games and TV for a long time will be inactive in the sports area ahead. It is precisely because the former sports area was underdeveloped that it was difficult for TV children to communicate with others. Babies are impatient and like to cry because the anterior motor area has not yet developed. Children who like to bully their classmates at school are obviously much worse at reading characters' feelings from their expressions.

Fatigue and alcohol can weaken the function of the anterior motor area, which is the main reason why many adults lose control.

The front motor area has three functions:

The first is empathy;

The second is work;

The third is learning.

These three things are closely linked by three kinds of nerves.

"Learning brain" is dopaminergic nerve;

The "working brain" is a noradrenergic nerve;

Sympathetic nerve is serotonergic nerve.

Dopamine is a stimulant that excites the brain, and the excitement brought by dopamine is "pleasure";

Norepinephrine is also a stimulant, but norepinephrine is a brain substance that fights against life crisis and unpleasant state, bringing "anger" and "excitement in the face of danger".

Excessive stress will lead to excess norepinephrine and uncontrollable brain excitement, which will lead to depression, anxiety, obsessive-compulsive disorder, phobia and so on.

Serotonin is the commander of the brain, keeping it running at a high speed. If norepinephrine brings "warm sobriety", serotonin brings "calm sobriety". By releasing serotonin regularly, dopamine and norepinephrine can be regulated.

1. Calm and awake: bring ideal wakefulness to the brain;

2. Maintain a normal mind: Being able to control your state calmly is a normal mind;

③ Sympathetic nerve is moderately excited: excessive excitement means excessive pressure, and moderate excitement means waking up in the morning;

④ Relieve pain: inhibit the spread of pain;

⑤ Keep a good posture: stimulate the anti-gravity muscles, make the expression sacred and the body tall and straight.

There are two kinds of depression.

One is congenital depression caused by insufficient serotonin due to genetic problems. This disease is mostly inherited in the family, and its unique symptom is repeated depression and anxiety.

The other is acquired depression caused by insufficient serotonin caused by living habits. Nowadays, the increase of depression is closely related to lifestyle habits such as irregular work and rest and computer addiction.

-How to exercise serotonin secretion?

There are two magic weapons that can activate serotonergic nerves: one is sunshine, and the other is rhythmic exercise.

Therefore, to treat depression and irritability, the most important thing is to live a regular life and absorb sunlight.

Serotonin is made in the morning, and bathing in the morning sun is the most effective way to activate serotonin. Just 30 minutes in the sun, too long will restrain yourself. Serotonin is converted into melatonin, which determines your sleep. If you don't make enough serotonin during the day, you won't have enough melatonin at night, and you will lose sleep.

-How to exercise serotonin secretion?

Rhythmic sports include: walking, running, cycling, swimming, aerobics, dancing, doing yoga, Tai Ji Chuan, chanting, chewing gum and drumming. Don't be forced, don't exercise excessively. As long as you exercise for at least 5 minutes, the release of serotonin will increase.

One of the most effective rhythmic movements is meditation and breathing. Exhale first, then inhale the abdominal muscle breathing method, which is better than inhale first, then exhale the diaphragm breathing method.

Serotonin is not everything.

Serotonin does not have an important function, which is to "enhance the immune system".

No matter how you exercise serotonergic nerves, you can't directly affect the path of physical stress. The suppression method of physical pressure path is "tears".

The basic secreted tears are the tears that protect and moisturize the eyes, and dry eye syndrome is due to the insufficient secretion of such tears.

"Reflective tears", tears shed when cutting garlic and onions.

"Emotional tears", tears that flow when you are sad, can only flow out and have the ability to resist pressure.

The value of emotional tears

By measuring the blood flow of human brain, it is found that the blood flow in the motor area will increase before the test when tears flow down. By experiencing all kinds of tears and exercising the forecourt, children grow into adults who will share the same tears.

The lacrimal gland in tears is controlled by parasympathetic nerve, and the stress state refers to the state of high tension of sympathetic nerve. When people wake up, the sympathetic nerve plays a leading role. As long as they sleep, they will switch to parasympathetic nerves, thus relieving sympathetic nerves and stress.

So, when you leave emotional tears, your brain switches from sympathetic nerve to parasympathetic nerve. In this way, the pressure situation is solved.

Some interesting facts

The tears that actors cry by acting will not reduce pressure, but will increase pressure.

Crying is better than laughing. Crying can relieve stress more than laughing. After crying, it is refreshing, and after laughing, it is full of energy. But it's hard to cry, so you can't cry all the time. Laughing is shorter than crying, and it can be done easily every day.

It is better for many people to cry together. This is the power of empathy.

Work and rest regularly, work at sunrise, rest at sunset and bask in the sun.

Meditate, or cultivate a rhythmic movement that can be adhered to.

Find a movie that moves you every weekend and cry by yourself.

1. This is a book about decompression. First of all, he told us that it is absolutely impossible to overcome stress, because stress is a part of ourselves. You should learn to live in harmony with stress. Zero stress should not be our goal. Sakyamuni spent six years studying hard, hoping to overcome the pressure, but finally failed. He admits that all leaks are bitter. In fact, there is always pressure in life, and all pressure comes from the feeling of the brain.

2. People's stress mainly includes physical stress and mental stress, which act on different parts of the brain, resulting in different substances secreted. Mental illness is characterized by depression and panic disorder, while physical illness is characterized by hypertension and diabetes. There are two kinds of pressures that only people can have. One is the pressure brought by unhappiness, which often happens when they are not satisfied, such as dependence on alcohol and dependence on the internet. The other is the pressure of not being evaluated and compared with others, such as not being recognized, facing promotion and finance.

3. The premotor area of the brain is very important. Scientists often use blood flow to judge brain activity. The greater the blood flow, the more active the superficial brain is and the better it is at communicating with people. Therefore, people who watch computers and big games for a long time and don't like sports will be inactive in the premotor area, which will affect the development of the brain. Children are impatient and like to cry. Now students like to bully other students. Fatigue and alcohol can also weaken the function of the anterior motor area, causing many adults to lose control.

4. Human nature consists of three brains, namely, three functions of the pre-exercise area: empathy, work and study, which are closely connected with three kinds of nerves, among which the empathy brain is connected with the 5- hydroxytryptamine nerve and the work brain is connected with the noradrenergic nerve. The learning brain is connected with dopaminergic nerves, and the excitement brought by dopamine is "pleasure", while the excitement brought by norepinephrine is "anger" in the face of danger and brings "warm sobriety"; Serotonin is the commander of the brain, which keeps the brain running at a high speed, and it brings "calm wakefulness". Dopamine and norepinephrine can be regulated by releasing serotonin regularly.

5. The book also talks about the five functions of serotonin nerve: first, calm and awake, second, maintaining a normal heart, third, moderately exciting sympathetic nerve, fourth, relieving pain, and fifth, maintaining a good posture. There are two kinds of depression, one is congenital depression caused by insufficient serotonin caused by genetic problems, which is manifested as depression and anxiety. The other is acquired depression caused by insufficient serotonin caused by living habits. Nowadays, the increase of depression is closely related to lifestyle habits such as irregular work and rest and computer addiction.

6. How to increase serotonin? There are two magic weapons: sunshine and rhythmic exercise, so to treat depression and irritability, the most important thing is to live regularly and absorb sunshine. Because serotonin is made in the morning, because bathing in the morning sun is the most effective way to activate serotonin, usually 30 minutes is enough, too long will inhibit itself. Serotonin turns into melatonin at night, which determines your sleep. Therefore, if you don't make enough serotonin during the day, you won't have enough melatonin at night, and you will lose sleep. The second method is rhythmic exercise, such as walking, running, games, aerobics and yoga. One of the most effective rhythm exercises is meditation and breathing.

7. Serotonin is not everything. It can't enhance the function of the immune system, which means it can't directly affect the path of physical stress. The way to restrain the physical pressure path is actually "tears". People's tears can be divided into three types: one is basic tears, which are used to protect and moisten their eyes, the other is reflective tears, such as those when cutting garlic and onions, and the other is emotional type's tears, which are tears when people are sad and moved, and are resistant to pressure. Because it is found through experiments that the blood flow in the medial anterior motor area will increase when tears flow. Stress refers to the state of high tension of sympathetic nerve, and the lacrimal gland in tears is controlled by parasympathetic nerve. So when you cry, your brain switches from sympathetic nerve to parasympathetic nerve, so the stress will be reduced.

8. There are some interesting facts. The tears that actors cry by acting will not only reduce pressure, but will increase pressure. Crying is better than laughing, because crying can relieve stress, and many people cry together, and the effect will be better. Therefore, your decompression plan is: work and rest regularly, bask in the sun; Meditate and cultivate rhythmic movements; Watching a moving movie on weekends makes you cry.