do you want to share your pain or relieve it?
TRANSCRIPT
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Do You Want to Share Your Pain or Relieve It?
Inner Mammal Institute
Loretta Breuning, PhD
Guided Neuroplasticity
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Our braincreatesendless painbecause
• it confuses social pain with physical pain • it equates disappointment with pain• it blends anticipated pain with actual pain
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You can escape this loop when you know how your brain works
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You can turn on yourhappy brain chemicals in
new and sustainable ways
dopamine endorphin oxytocinserotonin
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You can build new neural pathwaysto give the electricity in your brain
a new place to flow
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This presentation shows you:
1. what turns on the pain chemical (cortisol)
2. what turns on the happy chemicals (dopamine, serotonin, oxytocin, endorphin)
3. how to build new neural pathways to enjoy more happy chemicals andavoid more pain chemicals
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Then you will choose a new behavior or thought pattern to stimulate the chemistry you want.
You’ll repeat it every day for 45 days without fail.
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It’s not easy, but on Day 46you’ll be so thrilled that you’ll want to start your next rewiring project
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Pain = Cortisol1.
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Cortisol is found in all mammals, reptiles, birds, fish and mollusks
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Cortisol is triggered by bodily harm (and the anticipation of harm)
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Neurons connect when cortisol flows
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This wires us to turn it on faster in similar situations
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Anticipating harmpromotes survival
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This monkey escaped a lion by climbing a tree. Now his brain is good
at scanning for trees.
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Whatever turned off your cortisol saved your life, from your mammal
brain’s perspective
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Brains with more neurons can wire in more danger signals, and
more ways to escape danger
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We humans prevent harmby anticipating it and taking action
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But we can end up witha lot of cortisol
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Cortisol works by making you feel bad so you do
what it takes to make it stop
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This zebra would rather be eating, but smelling a lion triggersmore cortisol than hunger
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It scans for evidence of threat soit can do what it takes to relieve the bad feeling and go back to grazing
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Cortisol is nature’s emergency broadcast system
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Your cortisol makes you feel bad when you get a whiff of
anything that hurt you before
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It alertsyour brainto scan for potential threat
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A big brain is good at finding threat when it looks
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When there’s no immediate threat,you scan out for
distant, subtle threats that fitthe neural pathways you have
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The electricity in your brainflows like water in a storm.
It finds the paths of least resistance.
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You can end up feeling threatened all the time
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To make matters worse,we mammals feel social pain
as well as physical pain
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Social pain is the cortisol that surges when you see a potential
threat to your social needs
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In the state of nature,social pain = physical pain
because separation from the herd is an immediate survival threat
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Your genes are annihilatedif you don’t meet
social needs
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Natural selection built a brain that makes social
disappointment feel urgent
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Any social pain in your past connected neurons that flow
to your cortisol today
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To complicate things further,happy brain chemicals mask
cortisol, but only for a moment
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Happy chemicals distract you from cortisol
dopamine oxytocin endorphinserotonin
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But their natural spurts are brief and they’re soon
metabolized
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When a happy chemical spurt ends, you might confuse that with pain
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This is why we keep looking for ways to stimulate our
happy chemicals
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But many ways ofstimulating them have
bad consequences
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You can end up with more cortisol
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To make things even worse,disappointmenttriggers cortisol
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It’s easy to see why from the lion’s perspective
This lion will starve to death if it keeps chasing a zebra that got away
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Cortisol surges when your expectations are not met, which motivates you to stop investing
energy in a failed pursuit
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This is nature’s operating system
Happy chemicals motivate you to approach rewards andunhappy chemicals warn you to avoid harm
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Nature’s operating system motivated our ancestors to do what it takes to survivein theharshestconditions
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But we all end up withsome pathwayswe’d ratherdo without
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It’s not easy being a mammal
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But you can buildnew neural pathways to turn on
your happy chemicals in new ways
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You can feel goodwhen you do things that are
good for you
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You can give your electricitya new place to flow
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Let’s lookcloser at what turns on the happy chemicals
2.
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Good feelings arebrain chemicals we’ve
inherited from earlier mammalsdopamine endorphinoxytocinserotonin
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It would be nice if they flowed all the time, but they are there to do a job
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Your brain rewards you with
a good feeling when you do
something good for your survival
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Butour braindefines survival in quirky ways
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1. It cares about the
survival of your genes
(even putting your body at riskto promote “reproductive success”)
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2. It relies on neural pathways
built in youth
(even though early experienceis rarely a reliable survival guide)
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This is why happy chemical spurts can be hard to make sense of
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Your brain turns on a happy chemical when it
sees a way to meet a need
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But the spurt is soon over and you have to do more
to get more.
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This makes life frustrating for everyone
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Our brain evolved to seekhappy chemicals because
in the state of nature,what feels good is good for you
dopamine endorphin oxytocinserotonin
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Let’s see why they spurt in nature, and why they droop after they spurt
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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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Dopaminedroops
once you get the
reward, until
you set your sights on another
reward
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Oxytocinis often called
the “love chemical”
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Oxytocin is stimulated bytouch and trust
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Oxytocin droops when you’reseparated from the herd,
which makes you feel like your survival is threatened
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Serotoninis the pleasure of social dominance
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Serotoninis not
aggression but a calm sense that
“ I will get the
banana ”
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Serotoninis soon reabsorbed, so we are always looking for ways to stimulate more
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Endorphin masks pain so you can do whatit takes to survive
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Endorphin is triggered by pain. You get a little bit from vigorous exertion.
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Endorphin droops afterit spurts because pain is
urgent survival information
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Dopamine rewards you for the effort of steps toward your needs.
Serotonin rewards you for getting respect from others.
Oxytocin rewards you for finding the safety of social support.
Endorphin rewards you for action that relieves pain.
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3. Let’s see how your brain builds the pathways that control your happy chemicals
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You were born with billions of neurons but very few connections between them
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Connections got built each time something felt good or bad
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Your pathways got built from lived experience
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Each dopamine spurt connected neurons that turn on thegood feelingin similar circumstances
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Each serotonin or oxytocin spurtwired you to seek more
good feelings in similar ways
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Your electricity flows effortlessly where it
flowed before
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You got wired by the accidents of your past experience
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Reptiles are born hard-wired with the experience of their ancestors.
They leave home at birth because they already have survival skills.
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Mammal brains get wired from life experience
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The bigger a creature’s brain,the more helpless it is at birth and the more it
relies on neural pathways built from experience
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Experience includes mirror neurons,which turn on when
we see others get rewards or pain
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Mirroring wires a little monkeyto do what it takes to meetits survival needs
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It must master the skillin order to eat
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Mirror neurons can wire you to reproduce pain you observe
even when you face no real threat
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Each mammal gets wired to seek happy chemicals in ways that
worked before
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Building new pathways later onis not easy because old pathways
feel normal and natural
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Electricity flows effortlessly down old pathways because they got pavedby a substancecalled myelin
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Myelination peaks before age 8, and again in puberty
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This is why old patterns may repeat despite our best intentions
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You can blaze a new trail through your jungle of neurons
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But it takes a lot of effort to activate a new pathway
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And after all that, your new trail will disappear into the jungle unless you blaze it every day
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The new trail may feel wrong even when you know it’s right
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But it will feel natural in 45 days if you repeat your new pattern
without fail
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Your old path will still be there, but your electricity will have a new place to flow
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You can wire in behaviors that turn on your happy chemicals in new ways
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For example, you can stimulate the joy of dopamine by taking steps toward a goal
Results are unpredictable but you can always adjust your expectations and take another step
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You can stimulate the pleasure of oxytocin with small acts of trust
It’s not safe totrust always and everywhere.We’re designedto make careful decisions about when to trust.
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You can stimulate the pleasure of serotonin by finding the good in what you have
You can feel important without putting others down or waiting for them to put you up
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You can enjoy endorphin through laughter and exercise
We are NOT designed to inflict pain on ourselves. Small endorphin drips are enough.
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Habits of aHappy BrainRetrain Your Brain to Boost Your Serotonin, Dopamine, Oxytocin, and Endorphin
$11.00
Detailed suggestions for each chemicaland a step-by-step plan are in:
by Dr. Loretta Breuning
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Don’t just share your pain it. Relieve it!
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You’ll be glad you did
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Free resources for rewiring your
happy chemicals at InnerMammalInstitute.org
• Youtube video:Your Ups and Downs Are Natural …and also learned
• 5-day Happy Chemical Jumpstart
• infographics: You Have Power Over Your Brain
• PsychologyToday.com blog: Your Neurochemical Self
• a training program
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DopamineSerotoninOxytocinEndorphin
Plan your new circuits:
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Dopamine
Dopamine makes you jump for joy when you reach a goal or get a toy. In nature, it helps find food when you need it. “Eureka, I got it!” A memory gets created. Dopamine causes expectations. Correct predictions bring good sensations. Dopamine feels great so you try to get more. It rewarded our ancestors trudging through gore. Cocaine triggers dopamine. Caution to all: Joy without goal-seeking leads to a fall. Dopamine flows when you feel like “I’ve done it.” When others do it for you, your dopamine will shun it.
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Serotonin swells your chest with pride When you get respect and needn’t hide. Your brain feels good when you boost yourself higher. But when others do this, it provokes your ire. “I don’t care about status. It’s other who do.” But you spurt serotonin when the limelight’s on you. You are quite modest and don’t like to boast. But no serotonin flows when you coast. Status doesn’t depend on money. You can be clever or helpful or funny. But when others one-up you, your mind agitates. ‘Cause serotonin droops ‘til you lift your own weights.
Serotonin
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Oxytocin
Oxytocin makes you trust your mates. We love the bonds that it creates. Oxytocin flows when you stick with the herd. “Not me!” you may say, “I’m no bovine or bird.” But without social bonds, your brain feels alarm. This protected our ancestors from all kinds of harm. Though the herd will annoy you, the pack hurt you so. When you run with a pack, oxytocin will flow. “My pack is great and the other is nuts.” This thinking prevailed since the first mammal struts. You’re above all this foolishness, obviously. But it feels good when I trust you and you trust me.
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Endorphin
Endorphin helps you mask the pain Of injuries that you sustain. Your ancestors escaped from predator attack ‘Cause endorphin felt good while they ran back. Endorphin feels great when it eases your pains. But only real pain makes it flow in your veins. Exercise triggers it, experts alert you. But first you must do it ‘til body parts hurt you. Endorphin receptors let opium in. So you feel like you’re safe without lifting a shin. Laughing and crying can trigger it too. But just for a moment– then the job’s through.