The use of Prefrontal cortex (PFC) : The prefrontal cortex is the intelligent part of the brain. Never stop dreaming big. It will challenge your prefrontal cortex and it will search the way to find the solutions. It puts your intelligent part of brain on work. It can be done deliberately. Never restrain your dreams because of current situation. have a strong desire for some big goal, Visualise it, subconscious mind understands it so you can pursue it, enjoy the process. Manifestation can be practiced.
Serotonin: A neurotransmitter which makes you happy. Increase your serotonin level.
Endorphin is useful hormone. Its level can be increased. Exercise and adopting good lifestyle are easy way of increasing its level.
Decrease serum cortisol level: avoid unnecessary stress. have good sleep.
Decrease dopamine level: Avoid addiction forming bad habits.
Avoid cerebral atrophy: consumption of alcohol and cigarette smoking increases cerebral atrophy. Avoid alcohol addiction and cigarette smoking.
The most amazing phenomenon is neuroplasticity. The brain is an anatomical structure. Mind is physiological part. Thoughts, Mind, Conscious and subconscious mind are very interesting subjects. Brain is made up of billion of brain cells (neurons) & trillions of connections (synapses).
Neurons consist of cell bodies (perikaryon), axon & dendrites. Dendrites (dendron means tree) are short, branched & carry impulses toward the cell body. Axons are usually single and long. Nerve cells convey signals to one another at synapses by releasing chemicals or neurotransmitters.
Human Brain is Born Unfinished. It takes many years to transform from helpless newborn to become an independent person. New born child remains totally dependent on others for survival. Dolphins are born swimming, baby zebra can run within 45 minutes. Is it advantage or limitation? Baby animal brains are wired up for preprogrammed routine. Flexibility, capacity to adopt & ability to thrive in many different environments is possible with human brain because it is born remarkably unfinished.
Childhood pruning. The number of brain cells is same in children & adults. Secret lies in how these cells are connected. At birth, a baby’s neurons are least connected & in first 2 years of life they begin connecting up extremely rapidly as they take in sensory information.In infant, 2 million new connections or synapses/second. By age 2, 100 trillion synapses (2X adult). then neural pruning, carving makes everyone unique.
All experiences in our life shape the microscopic details of our brain & neural circuits. Because our experiences are unique, brain rewrites our own pattern of neural networks.
Mental health is a state of well-being in which an individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively & is able to make a contribution to the community. The mental health moves up & down in response to the life circumstances, it is a state in which same person feels low, euthymic or excited depending upon situation. Not like normal or abnormal. Not like perfect or imperfect. Not like sane or insane.
Range of mental health
No one is perfect, no mental status is permanent, moves up & down with circumstances:
Happy, excited, elated, joyful, optimistic, fulfilment, gratitude
Low energy, feeling negative, disappointed, feeling lonely, sad
Feeling anxious, worried
Life skills
Self awareness, Empathy, Humor
Critical thinking, Decision making, leadership, Problem solving, Effective communication, Interpersonal relationship, Assertiveness
Resilience (Coping with stress and emotions, dealing effectively with challenges)
Ability for adaptive & positive behaviour to deal effectively with the demands & challenges of life (Psychosocial competency)
Value clarification (what is important to me), financial literacy
Habits (Basal ganglia & Prefrontal cortex)
Within 3 weeks a new habit is formed (or break old bad habit & get rid of it)
Tiny/small & incremental changes lead to significant improvement
1% change everyday : walk for 10 minutes, 5 minute aerobics will be enjoyable, requires little effort. So, choose easiest change and repeat. Gradually it will become a habit & create a system
Improve eating habits: balanced diet, eat vegetables, less sugar/salt/oil, less junk food
Practice gratitude, practice appreciation
Maintain Sleep hygiene, Try to wake up early
Practice mindfulness
Good mental health & subconscious mind
CREATE SYSTEM THROUGH SUBCONSCIOUS MIND
Emotionally stable
Healthy relationship/connected with other people
Positive outlook, positive self perception
Sound & effective decisions
Having good sleep
Mindfullness/at peace
Good self care
Feeling happy most of the time
Optimistic, hopeful
Sense of meaning/purpose
Resilient
Pre-frontal cortex
Logical mind
Planning, decision making, reasoning
Genius of the brain
Put your prefrontal cortex on work ( I cannot afford/ how I can afford? I don’t know/ How I can be expert? )
Amygdala: Emotional control center of brain
Stress, anxiety, fear activate it, which increases cortisol level.
Resilience
Success is not final, failure is not fatal
- There is no failure. You either win or learn.
- If you survive through a tough situation, your brain becomes more resilient
- Bounce back, “Rise from the dust.” Recover from setbacks & learn from them
- Turn your failures into stepping stones for success
You can build resilience
Resilience can be developed,
Fail fast & learn faster, rapidly testing ideas, learn from mistakes, innovate, encourage mistakes & even celebrate
Helps to face stresses & challenges
Helps to adjust in adverse situations
Bullet proof mindset, act if nothing bothers you
You can outgrow your problems
Neuroplasticity
Ability of brain to change, adapt & learn new skill
Billion of neurons & synapses (neuronal connections) make functional networks which change through growth
Dynamic & ever evolving nature of brain
New experience creates new synaptic connections, it helps in personal growth.
Rewire your brain, fortify your brain, you can consciously & intentionally create new neural connection & level up the mental strength by learning new skills, exposing yourself to new challenges
Brain hacks: Re-train your nervous system : start the day relaxed, meditation, prayer, exercise, watch sun rise, talk to friend or family, choose to slow down little, eat slowly, be relaxed, walk slowly, activates parasympathetic system, learn a new skill/language/musical instrument, non dominant hand exercise ( neurobics ), travel
Neuroplastic rewiring: brain repairs itself, it is core of neuro-rehabilitation concept & practice
Happy hormones make us happy
Dopamine
Serotonin
Endorphin
Oxytocin
Mindfulness
Recognise & appreciate things around you & connect to the present moment
Pause, Stillness, calm spend sometime without bothering for anything
Fixed mindset vs growth mindset
Survive/Thrive
Linear growth vs exponential growth (compounding)
Most people overestimate what they can achieve in a year and underestimate what they can achieve in 10 years.
“ Your life is a result of the choices you have made. If you don’t like your life, start making better choices ”Zig Ziglar
