Rewire your brain - John Arden (Raw)

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Rewire your brain - John Arden (Raw) by Mind Map: Rewire your brain - John Arden (Raw)

1. Firing the cells together

1.1. You can rewire your brain by

1.1.1. your thinking

1.1.2. Your feeling

1.1.3. Your behavior

1.2. Each Neuron

1.2.1. Connected to 10,000 other neurons

1.2.2. Communicate with each other through Neurotransmitters 80% of activity comes from Glutamate GABA

1.2.3. More often a connection is activated Stronger the wiring/connection between those neurons

1.3. Other neurotransmitters

1.3.1. Seratonin Keep brain activity under check

1.3.2. Norepinephrin all about attention

1.3.3. Dopamine Attention is sharpened and focussed Pleasure

1.4. Fire Together - Wire together

1.4.1. Connections between neurons are plastic

1.4.2. Use it or loose it When you use connections, you strengthen them If you dont use the connections, you loose them

1.4.3. Fire together often -> Fire Together QUICKER More brain space made available for that

1.5. Memory

1.5.1. 2 structures involved Amygdala Triggered by intense emotional reaction Hippocampus

1.5.2. 2 types of memory Explicit Factual Implicit Emotionally intense

1.6. 4 steps to rewire your BRain

1.6.1. FOCUS Pay attention to whatever you want situation behavior memory

1.6.2. EFFORT Activates brain to Make synaptic connections

1.6.3. Effortlessness Over time what is repeated will become easy What comes easy will be repeated

1.6.4. Determination Do it again and again Stay in practice

2. Taming Amygdala

2.1. 2 ways to activate it

2.1.1. Through the PFC You think about something and cause the activation

2.1.2. Fast track Activates the SNS Dumping adrenaline into blood stream Increases heart rate, blood pressure etc Fight or flight PFC is short circuited Cortisol released Makes more glucose available in bloodstream Stockpiles energy

2.2. Shutting it down

2.2.1. By Taking action We activate the left frontal lobe Decrease the overactivity of amygdala

2.2.2. Slowing down your breathing

2.2.3. Change your narrative to change your neural wiring Change the emotions attached to any narrative to reprogram the wiring associated with it Over time, the new emotions/thinking will take over

2.3. Neuroplasticity

2.3.1. A moderate degree of arousal is required for neuroplasticity Yerkes - Dodson curve

2.4. Activating PNS

2.4.1. SNS excites you In extreme situations, it triggers fight or flight

2.4.2. PNS calms you down

2.5. Paradox - If you avoid what you fear, it will grow

2.5.1. Exposure is the way to get past your fear

3. Moods

3.1. Gravity of Moods

3.1.1. The more you are in a certain mood the more you will attract that mood to you

3.1.2. That mood pulls in your thoughts, memories and feelings associated with it And triggers behavior accordingly

3.1.3. Moods can become chronic foundations

3.2. Change your moods

3.2.1. Act as if You are in a good mood .... and you will be Take Action Activates Left frontal lobe Moves you into feeling good

3.2.2. Maximize mood time Maximize the time you spend in a mood you want to be in Rewires your brain to be there

3.2.3. Nature Light Exposure to natural light promotes good mood!

3.2.4. Exercise One of the easiest ways to promote neuroplasticity

3.2.5. Construct narratives Narratives that help you

3.2.6. Wiring +ve 2 way street between Mood Thinking Practice changing your moods/thinking consciously

4. 8. Resiliency and wisdom

4.1. 3 Cs of dealing with stress

4.1.1. 1. Commitment Invested in what I am doing

4.1.2. 2. Control I am At cause I can control this

4.1.3. 3. challenge Opportunity to Act Not a crisis to defend from

5. Mindfulness

5.1. Meditation

5.1.1. Observing your thoughts, feelings and emotions without judgment

5.1.2. Middle PFC is involved with Self observation It is the center of metacognition Makes you feel more present, relaxed and in harmony

5.1.3. Mindfulness Meditation increases the thickness of middle of PFC

5.1.4. Mindfulness practice Cultivates +ve feelings Has +ve influence on immune system

5.2. Labelling your emotions

5.2.1. Activates left PFC REduces anxiety Tames Amygdala

5.2.2. Direct correlation between mindfulness and neural activity in left PFC

5.3. Helps you rewire your brain with what you most desire