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Why are you sitting at work and feeling exhausted? These 7 ways can make your brain rest efficiently

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Yale Medical Doctor teaches you how to eliminate "brain fatigue"



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Why do you always feel tired?


There are a lot of people who are tired after going home to work, watching TV or playing mobile phones on the sofa; after three or four in the afternoon, they are not able to concentrate and then go out and take a cigarette or relax with WeChat. No way can relieve the fatigue of the brain.


So this time with Caramel Pan chose this "Japan's best-selling "The Highest Rest Method" to get the brain to rest in the right way. If the brain gets a break, then the natural efficiency will increase.






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Your "tired" is not really tired


I want to "Ge You" from day to night;

Always feel that they are "fatal";

It seems that I feel tired if I am busy.

I can't continue to concentrate, I always want to think about something that I have...


Do you have the above symptoms? Are you worried about why you are always physically and mentally exhausted? Do you want to know how the brain makes you "heart tired"?


The Japanese best-selling book "The Highest Rest Method" introduced this time will answer these questions one by one. The high-value medical doctor will uncover the true secrets of brain fatigue and provide seven ways to make your brain less prone to fatigue. After reading it, you will find that maybe your "tiredness" is not really tired, just won't let the brain rest.


First introduce the high-value author Jiu Guliang. He graduated from the Department of Psychiatry and Neurology of Yale University School of Medicine and is a medical doctor with both US and Japanese doctors. He has been working on mindfulness cognitive therapy and Transcranial Magnetic Stimulation (TMS) technical therapy, and has 25 Year clinician experience.






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The secret of brain fatigue:


1. "Body fatigue" and "brain fatigue" are two different things


Most people think that "rest = let the body rest", such as a good night's sleep, bubble spa vacation. This method of relaxing the body is of course important, but "brain fatigue" cannot be eliminated. There is a fundamental difference between "brain fatigue" and "physical fatigue". How to let the body rest, unconsciously, "brain fatigue" will continue to accumulate. In the long run, people's performance in all aspects will become worse and worse, and may even lead to mental illness.





2. Brain fatigue is a ghost of DMN?


The brain weighs only 2% of the body's weight, but it consumes 20% of the body's total energy, and 60-80% of it is ruthlessly consumed by a brain tissue called "DMN." DMN (defaule mode-network) consists of the medial prefrontal cortex, posterior cingulate cortex, anterior wedge and apical leaf. Even if the brain does not engage in conscious activities, it will continue to run and perform some basic operations. In other words, even if you are in a daze or empty yourself, as long as the DMN continues to run, the brain will gradually feel tired.


The more sturdy the more symptoms, the more the DMN consumes too much energy.





3. “Mindfulness” can shape a brain that is not easy to get tired


In order for the brain to rest, it is necessary to suppress the excessive consumption of brain energy by DMN. Judson Brewer of Yale University published a paper in 2011 that they studied people with more than 10 years of meditation experience and found that righteous thought can inhibit the activity of the medial prefrontal cortex and posterior cingulate cortex in DMN.


Known as the father of mindfulness, Jon Kabat-Zinn added meditation to cognitive therapy and created mindfulness-based stress reduction (MBSR). According to a report by his research team in 2005 and 2011, after eight weeks of continuous use of mindfulness decompression therapy, the thickness of the cerebral cortex (the most developed part of the brain surface) is increased, brain function is improved, and the brain caused by aging can be suppressed. Shrinking. They also found that experienced meditators had increased connectivity in the posterior banded cortex, dorsal anterior banded cortex, or dorsolateral anterior anterior field. In other words, continuous meditation can control the activities of the DMN.


Recognizing the importance of mindfulness to the brain, let's take a closer look at how to shape a less tired brain by using "mindfulness." The following seven methods are used to solve the symptoms of brain fatigue, worry, stress, physical discomfort, cranky thoughts, anger, irritability, and discomfort. The basis of the seven methods is continuous “mindfulness”.






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How to eliminate brain fatigue


1. Mindfulness breathing method - suitable for brain fatigue


All the fatigue and stress in the brain comes from the "past" and "future": I am unwilling to do what has happened, and I am full of uneasiness about what is going to happen. In other words, thoughts have always been embarrassing between the past and the future, but they are not focused on "now." If this state continues, it will cause the brain to be exhausted. The mindfulness breathing method can effectively solve this problem.





practice:


1 practice basic posture

- Sitting on a chair (straight back, not back)

- Don't suck your stomach, put your hands on your thighs, don't cross your feet

- Close your eyes (if you blink, look at two meters)


2 consciously pay attention to the feeling of the body

- Tactile sensation (feel of the sole on the floor, the touch of the buttocks sitting on the chair, the touch of the hand on the thigh)

- the sense of gravity of the body being pulled by the earth


3 Focus all your attention on your breathing

- Conscious attention to breathing-related feelings

(What does it feel when air is inhaled into the nasal cavity? What changes have occurred in the chest and abdominal cavity during inhalation and exhalation? What is the pause between breaths? Is the depth of each breath the same? There is a temperature difference between inhalation and exhalation ……)

- no need to take deep breaths and control breathing

There is no need to control breathing or change breathing habits, just as natural breathing as usual.

- Better breathing numbering

Label each breath: for example 1, 2, 3...10, renumbered from 1 after 10


4 when you are walking

- Realize that you need to adjust your status quickly after you are distracted. Gently and slowly focus on breathing

- It’s inevitable that you’re going to avoid it, you don’t have to blame yourself.


Point:

- No need to spend more time, 5 minutes, 10 minutes a day, the most important thing is to practice every day

- Be sure to practice at the same time and in the same place (because the brain likes "regularity")


2. Dynamic meditation - for when you have a lot of trouble


There are many things in our daily life that we “subconsciously” do, such as brushing our teeth, eating, walking... When doing these things, we are “not too brainy”. This will cause consciousness not to focus on the "present" and drift to the "past" and "future". Dynamic meditation can improve this situation and achieve a flow "stream" state.





practice:


1 walking meditation

- Walking speed is arbitrary, but it is recommended to slow down at the beginning

- Consciously pay attention to the muscles of the hands and feet, changes in joints, and feelings of contact with the ground

- Classify your actions, such as "left and right", "up and down", etc. (this can further focus)


2 dynamic meditation of standing posture

- Open your feet, the distance is equal to your shoulders, and raise your arms slowly.

- Focus on the changes in the muscles of the wrist, the feeling of blood flow, and the changes in gravity

- Slowly raise your arm and slowly lower your arm to the original position (continue to repeat this action)


3 dynamic meditation sitting in a chair

- Sit in the chair and slowly turn your shoulders from back to front

- Feel the changes in muscles and joints with your heart

- After turning once, turn the shoulder in the opposite direction


4 other dynamic meditations

- Consciously pay attention to the movements in daily life, such as wearing clothes, brushing teeth, etc.

- When driving, you can pay attention to the feeling of sitting on the chair while driving, the touch of the steering wheel, the control of the steering wheel and the changes of muscles and joints during braking (pay attention to safe driving)

- Focus on physical changes while doing gymnastics


Point:

- Decide in the timing of dynamic meditation in advance to help develop habits. For example, today decided to start dynamic meditation from leaving the house; after swiping into the subway station, start dynamic meditation, etc.

- Dynamic meditation during meals. Pay attention to the taste of food, the touch of food in the mouth, the change of saliva, and so on.



3. Breathing space - for stresses that cause physical discomfort


Although the pressure is a psychological phenomenon, it will cause great harm to the body after gradually accumulating. At first, it may be just physical fatigue or shoulder acid. Gradually, it will lead to intense abdominal pain and gastroenteritis. To prevent stress and deterioration, try a “pressure respiration method”.





practice:


1 pay attention to the pressure to temporarily change your own

- Take the basic posture of mindfulness meditation (→ see method one)

- Summarize the causes of stress into "one sentence" (this makes it easier to grasp the body and inner reaction)

- Meditate on this sentence in your heart, and feel the reaction between your body and your heart.


2 Focus your consciousness on your breathing

- Give the breath number (1, 2, 3...10)

- Feel the process from body tension to relaxation


3 spread consciousness to the whole body

- Spread your attention to the whole body (Imagine that the whole body is "breathing")

- When inhaling air, imagine that the body part that responds to the pressure is “inhaling” and consciously keeps the part relaxed as the breath rises and falls.

- Continue to spread your attention to the surrounding space


Point:

- The main cause of physical fatigue is still brain fatigue

- After "breathing" the cause of stress, it can objectiveize your "false cognition"


4. "monkey mind" elimination method - get rid of "thinking"


Jiu Guliang compared the excessive thoughts and distractions in his mind to "monkey mind". Too much thoughts and distractions are like monkeys clamoring in the brain, which consumes a lot of energy and causes brain fatigue. In order to get rid of this state, he proposed a cognitive action therapy - "monkey mind elimination method":


Imagine standing on the platform of the station, the tram enters the station, and the monkey passenger named "Thinking" sits on the car. The tram stopped a little and you stood still on the platform. After a while, the monkey passengers left the station and you still stood still. Then came another tram, but you kept standing on the platform.


What this metaphor wants to express is: to put a "bystander" attitude toward the "thinking" in the brain. Those noisy "monkey passengers" will leave as soon as the tram departs, and your heart is just a place on the way to "monkey passengers." Humans always like to think of themselves as the body of "thinking", but in fact human beings are just a container. Just as the station and the tram are two different things, there is no need to equate "thinking yourself" with "thinking things".





practice:


1 throw away "thinking"

- Label your thoughts and pay attention to things that "think many times"

- Kick out ideas that are already "thinking enough"


2 find the exception

- The same idea has always appeared, is it because the same premise is set?

- Think about whether there is a counterexample to this idea that has been entangled


3 Viewing the problem from the perspective of the sages

- What do you do with your respected people or great men in history?

- Will they treat "thinking of themselves" and "thinking things" together?


4 don't judge good or bad

- The key to mindfulness is to pay attention to "the moment" and not to make any value judgments on the present.

- Always keep the status of no judge


5 looking for the origin

- Why did this idea appear so many times? (Is it because the wish has not been realized?)

- Re-cognize your own "deep needs"


Point:

- "Missing = tram" "self = platform" this cognitive behavior therapy effect is significant

- Thinking about it will hinder sleep


5. RAIN method - when angered by anger


The RAIN method is an acronym for the following five English words.





practice:


1recognize (know)

- Recognize inner anger

- The emotion of "anger" and "the angry self" are two different things.


2Accept (accepted)

- Accept the facts of your own anger

- No value judgment on this fact, direct forgiveness


3investigate (survey verification)

- Observe how your body changes when you are angry.

- How is the heart rate changing?

- Which part of the body is nervous?


4Non-Identification

- Don't over-entangle your emotions

- Get rid of "anger" and imagine "anger" as something else


Point:

- Effective for other impulsive emotions other than anger

- The more targeted, the less likely people are to relax and the more emotional


6. Gentle "metta" - when others are not pleasing to the eye


Metta is a word of Pali (a language of ancient India) that means kindness. Simply put, this is a way to cultivate positive emotions from yourself. When you encounter people or things that are not pleasing to the eye, instead of wasting your energy on the negative emotions of disgust, jealousy, and anger, it is better to spend more time to cultivate "positive emotions." Studies have shown that positive emotions can effectively eliminate brain fatigue. (The inexplicable concept is a bit like the popular "Buddha".)





practice:


1 stay focused

- Keep the usual mindfulness meditation for 10 minutes

- Attention refocuses from negative emotions to "present"


2 think of the person who "made you unhappy"

- The person who is causing your stress is emerging inside.

- Pay attention to the feelings of the body and mood when you think of TA


3 meditation on the following sentence in the heart of TA

- Bless you out of danger

- I wish you happiness and peace.

- Wishing you good health


Point:

- This method was practiced at the University of California, Los Angeles (UCLA)

- metta can inhibit excessive activity of DMN


7. "Scan" body scan - when the body is uncomfortable


The state of the brain is reflected to the body through the autonomic nervous system and hormones. When the brain accumulates too much fatigue, part of the body will begin to feel tired, and in severe cases, it will feel pain. Using mindfulness to “scan” the whole body can help us understand our body better.





practice:


1 lie down and pay attention to your breathing

- If you don't have a lie down, sit in a chair.

- Conscious attention to changes in the up and down movement of the abdomen during breathing


2 Focus on the left toe

- How does the foot touch the shoes or socks?

- What is the touch between the toes and the toes?


3 "scan" the whole body

- "Scan" the whole body from the left toe

- After inhaling, imagine that the air flows through the body and then enters the left toe

- When exhaling, imagine that the air that collects on the left toe is exhaled from the nasal cavity through the whole body.


4 all parts of the body can do this

- After scanning from the left toe to the left thigh, you can start scanning the whole body from the right foot, the left and right hands, the head, the abdomen, etc.

- Observe the painful part of the body (such as the intensity of the pain) and "scan" the part


Point:

- Significant effect on shoulder acid and "Ge You"

- Pay attention to changes in the body. Of course, physical discomfort or pain is strongly recommended to seek medical attention directly.



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At last


The Highest Rest Method is a reference book that focuses on seven different situations to give your brain the most efficient way to rest:


1. Mindfulness breathing method - suitable for brain fatigue

2. Dynamic meditation - for when you have a lot of trouble

3. Breathing space - for stresses that cause physical discomfort

4. "monkey mind" elimination method - get rid of "thinking"

5. RAIN method - when angered by anger

6. Gentle "metta" - when others are not pleasing to the eye

7. "Scan" body scan - when the body is uncomfortable


You can choose one of the methods based on the problem you are experiencing!









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