다운로드 "A Science-Supported Journaling Protocol to Improve Mental & Physical Health"

In this episode, I explain a specific writing protocol shown in hundreds of scientific studies to significantly improve immediate and long-term health. I explain how to implement this specific protocol, which takes only four days and 15-30 minutes per day. I also explain the mechanism for how the four-day writing protocol affects neuroplasticity (brain rewiring) and brain function in the short and long term. I explain how these brain changes positively impact our physical health, including our system's immune function and thus our ability to combat infections, improve sleep, reduce feelings of physical and emotional pain, lower anxiety, and bring about healing from traumas. This episode ought to be of interest to anyone seeking better mental and/or physical health through the use of brief yet highly effective science-supported protocols. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://partners.drinklmnt.com/free-gift-with-purchase?rfsn=6327528.ecaabe8&rfsn_cn=EXCLUSIVE+GIFT+FOR+THE+HUBERMAN+LAB+COMMUNITY Eight Sleep: https://www.eightsleep.com/eu/huberman/ Waking Up: https://www.wakingup.com/huberman InsideTracker: https://info.insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Social & Website Instagram: https://www.facebook.com/unsupportedbrowser Threads: https://www.facebook.com/unsupportedbrowser Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/unsupportedbrowser TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com/ Newsletter: https://www.hubermanlab.com/newsletter Articles Confronting a traumatic event: toward an understanding of inhibition and disease: https://psycnet.apa.org/record/1987-01227-001 Natural emotion vocabularies as windows on distress and well-being: https://www.nature.com/articles/s41467-020-18349-0?error=cookies_not_supported&code=20755387-a922-453e-baca-2851d30e13be Disclosure of traumas and immune function: Health implications for psychotherapy: https://psycnet.apa.org/record/1988-27259-001 Putting Feelings Into Words: https://journals.sagepub.com/doi/abs/10.1111/j.1467-9280.2007.01916.x Increasing honesty in humans with noninvasive brain stimulation: https://www.pnas.org/doi/10.1073/pnas.1614912114 The β1-adrenergic receptor links sympathetic nerves to T cell exhaustion: https://www.nature.com/articles/s41586-023-06568-6?error=cookies_not_supported&code=8e816d11-028c-48af-9166-99990929be91 Writing About Emotional Experiences as a Therapeutic Process: https://journals.sagepub.com/doi/10.1111/j.1467-9280.1997.tb00403.x Brain and body are more intertwined than we knew: https://www.nature.com/articles/d41586-023-03435-2?error=cookies_not_supported&code=196dafbe-70a1-4ab1-8d61-cf97229320ab Therapeutic Journaling: https://bit.ly/3upAImX Books Opening Up by Writing It Down: How Expressive Writing Improves Health and Eases Emotional Pain: https://www.amazon.com/dp/B01GK5817W?_encoding=UTF8&btkr=1&language=en_US Trauma: The Invisible Epidemic: How Trauma Works and How We Can Heal From It: https://www.amazon.com/Trauma-Invisible-Epidemic-Works-Heal/dp/1683647351?language=en_US Other Resources Dr. James Pennebaker: https://liberalarts.utexas.edu/psychology/faculty/pennebak Dr. Paul Conti: Therapy, Treating Trauma & Other Life Challenges (Huberman Lab episode): https://www.hubermanlab.com/episode/dr-paul-conti-therapy-treating-trauma-and-other-life-challenges Guest Series | Dr. Paul Conti: How to Understand & Assess Your Mental Health (Huberman Lab episode): https://www.hubermanlab.com/episode/guest-series-dr-paul-conti-how-to-understand-and-assess-your-mental-health Science of Social Bonding in Family, Friendship & Romantic Love (Huberman Lab episode): https://www.hubermanlab.com/episode/science-of-social-bonding-in-family-friendship-and-romantic-love Using Your Nervous System to Enhance Your Immune System (Huberman Lab episode): https://www.hubermanlab.com/episode/using-your-nervous-system-to-enhance-your-immune-system Tools for Managing Stress & Anxiety (Huberman Lab episode): https://www.hubermanlab.com/episode/tools-for-managing-stress-and-anxiety Timestamps 00:00:00 Journaling Protocol for Mental & Physical Health 00:03:06 Sponsors: LMNT, Eight Sleep & Waking Up 00:07:16 Journaling & Confronting Traumatic Events 00:11:25 Tool: Expressive Writing 00:14:38 Morning Notes, Gratitude Journaling, Diary Journaling 00:18:00 Tool: Consecutive Writing Bouts; Trauma Definition 00:24:38 Low Expressors vs. High Expressors 00:29:29 Tools: Language, Vocabulary & Emotion; Analyzing Writing 00:35:02 Tool: Writing Session Tips 00:39:31 Sponsor: AG1 00:41:02 Positive Mental & Physical Benefits 00:46:45 Expressive Writing & Immune Function; Brain-Body Connection 00:57:02 Sponsor: InsideTracker 00:58:10 Neuroplasticity, Prefrontal Cortex & Subcortical Structures 01:05:00 Structured Writing, Trauma & Narratives; Truth-Telling 01:08:56 Neuroplasticity, Truth-Telling & Relief from Trauma 01:15:32 Honesty, Brain Activity & Narratives 01:22:01 Overcoming Trauma & the Brain; Stress, Emotions & Honesty 01:26:41 Expressive Writing Protocol & Benefits 01:36:16 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com/ Disclaimer: https://www.hubermanlab.com/disclaimer