成瘾始于痛苦,戒瘾终于平衡!深度解读多巴胺,用身体内稳态戒瘾【心河摆渡】
Summary
TLDR本视频探讨了成瘾的本质,指出成瘾行为并非总是因为其带来的快乐,而可能是为了逃避痛苦。通过个人经历和专家观点,揭示了多巴胺在成瘾过程中的作用,以及如何通过三种方法——利用痛苦激发多巴胺、物理阻断和彻底诚实——来恢复大脑平衡,减少戒断痛苦并最终克服成瘾。视频鼓励观众正视成瘾问题,寻求改变,同时不要为此感到羞耻。
Takeaways
- 😀 成瘾不仅仅是为了快乐,更多是为了逃避痛苦。
- 📉 多数成瘾行为是为了避免学习、工作等现实压力带来的痛苦。
- 📊 多巴胺的作用不仅仅是让人感到快乐,而是驱使人追求快乐。
- 🔄 大脑处理快乐和痛苦的区域重叠,追求快乐会引发更大的痛苦。
- 🎮 成瘾行为如打游戏、吸烟等会不断加重对多巴胺的依赖。
- 🧠 神经适应性使得一次体验的快乐减弱,导致更多的依赖。
- 💡 斯坦福大学教授提出的成瘾治疗方法包括主动寻求痛苦来平衡多巴胺水平。
- ❄️ 例如,用冷水泡澡可以显著增加多巴胺浓度,减轻戒断症状。
- 🏃♂️ 运动、吃辣椒和看恐怖电影等痛苦体验也能带来长时间的快乐。
- ✋ 完全戒断成瘾物质和行为,包括环境中的所有相关刺激物,是戒瘾的关键。
- 🗣 诚实地承认自己的成瘾,可以增强大脑前额叶皮质的活动,提高自我控制力。
- 👥 通过社会监督和宣誓,可以有效帮助克服成瘾行为。
- 🛑 使用低级替代品(如无糖可乐)往往会增强对原有成瘾物的渴望。
- 💬 戒瘾过程中的疼痛感反而可以转化为更长久的快乐和专注力。
- 👍 接纳自己的成瘾并积极改变,才能真正解决问题。
Q & A
为什么人们会形成上瘾行为?
-人们形成上瘾行为往往是因为上瘾行为最初能带来快乐,但随着时间的推移,即使不再感到快乐,不重复上瘾行为会带来痛苦,从而形成了依赖。
高中时期作者为什么沉迷于网络游戏?
-作者在高中时期因为学习压力大,成绩平平,为了逃避学习的痛苦,选择通过网络游戏来麻木自己,从而形成了对游戏的依赖。
上瘾行为如何影响日常生活和学习?
-上瘾行为会让个体在日常生活中持续期待上瘾活动,导致任务变得更加繁重和压力重重,进而形成更深层次的依赖和欲望。
多巴胺在上瘾过程中扮演什么角色?
-多巴胺是一种神经递质,它在上瘾过程中起到关键作用,它不是带来快乐,而是激发人们对快乐的渴望,当不满足这种渴望时,会产生不满足的痛苦。
为什么说上瘾行为是逃避现实的一种方式?
-上瘾行为可以让人暂时逃离现实生活的压力和痛苦,通过刺激大脑释放多巴胺获得短暂的快乐,但这种快乐是短暂的,一旦停止上瘾行为,痛苦和压力又会回来。
为什么说上瘾很难戒除?
-上瘾很难戒除是因为一旦形成依赖,大脑会对上瘾行为产生强烈的渴望,同时,戒断过程中的多巴胺水平下降会导致痛苦和不适,这种痛苦会驱使人们继续上瘾行为。
如何理解多巴胺在上瘾中的“奖励预测误差”机制?
-“奖励预测误差”是指实际奖励需要超出预期,才能激发多巴胺的释放。例如,第二次吃巧克力或玩游戏应该比第一次更令人兴奋,否则多巴胺的效果会减少,这是神经适应的结果。
为什么说上瘾会导致“快感阈值”提高?
-因为神经适应的作用,人们需要更多的刺激来获得与之前相同的快乐感,这导致快感的阈值不断提高,使得个体感受到的快乐越来越少,而痛苦则越来越深。
如何通过“以痛治痛”的方式来减少戒断痛苦?
-通过主动追求痛苦,如冷水浴等,可以触发大脑自身的稳态调节机制,使大脑在痛苦之后平衡痛苦与快乐,从而减少戒断时的痛苦感。
为什么彻底戒除上瘾行为需要远离所有上瘾源?
-远离所有上瘾源可以避免触发大脑的上瘾反应,防止上瘾行为的重复发生,这是彻底戒除上瘾的关键步骤。
为什么诚实面对自己的上瘾行为有助于戒除上瘾?
-诚实面对自己的上瘾行为可以激活大脑的前额叶皮层,增强自我控制能力,帮助我们更理性地选择延迟满足,从而有助于戒除上瘾。
Outlines
🎮 游戏成瘾的心理机制
本段讨论了成瘾行为背后的心理原因,指出成瘾不仅仅是因为快感,更多是因为逃避痛苦。以高中时期沉迷网络游戏为例,说明了成瘾行为的起源和过程。成瘾行为开始时可能带来快乐,但随着时间推移,即使不再感到快乐,停止这些行为会带来痛苦。此外,还探讨了成瘾行为如何加重生活压力,形成恶性循环。最后,介绍了斯坦福大学医学教授Anna Lenbuk对成瘾的研究,以及多巴胺在成瘾中的作用,包括不同行为对多巴胺释放量的影响。
🧠 多巴胺与成瘾的神经适应
这一段深入探讨了多巴胺在成瘾过程中的作用,特别是奖励预测误差机制,即实际奖励必须超出预期才能产生多巴胺效应。介绍了神经适应现象,即成瘾者为了维持快感,需要不断增加刺激强度,导致快感阈值提高,痛苦加深。还讨论了成瘾者在戒断过程中所面临的挑战,包括如何通过一个月的时间重置大脑回路,以及使用低级替代品可能导致的问题。最后,提出了三种方法来帮助恢复大脑平衡,减少戒断痛苦,包括通过主动追求痛苦来触发多巴胺释放,以及通过锻炼来促进其他神经递质的释放。
🚫 彻底戒断成瘾的策略
本段提供了彻底戒断成瘾的具体策略,包括完全切断与成瘾源的联系,如注销游戏账号、删除游戏、取消信用卡等。讨论了成瘾后的大脑敏感化现象,即成瘾者对成瘾相关事物特别敏感,容易触发重复成瘾行为。提出了“3R诚实”的方法,即通过承认自己的成瘾行为,增强前额叶皮层的活动,提高自我控制能力,从而更理性地选择延迟满足。此外,还强调了戒断成瘾时不应感到羞耻,因为成瘾行为往往是现实压力的结果,而非个人意愿。最后,鼓励观众通过点击支持和留言来参与互动。
Mindmap
Keywords
💡成瘾
💡多巴胺
💡逃避
💡痛苦
💡神经适应
💡快感
💡奖励预测误差
💡痛苦治疗
💡物理阻断
💡诚实
💡自我调节机制
Highlights
今天我们讨论的话题可能会颠覆你对成瘾的认知,无论你的成瘾有多大,也许你能从中得到一些启示。
成瘾并不仅仅是因为带来的快乐,事实上,很多成瘾者重复成瘾行为时已经感受不到快乐,但不重复会非常痛苦。
我在高三时因为学习压力大,开始去网吧打游戏,起初是为了逃避学习的痛苦,但渐渐形成了依赖。
成瘾行为让学习压力和痛苦加重,从而加深对游戏的依赖,最终形成成瘾。
成瘾不仅仅是追求快乐,更是为了逃避现实中的痛苦。
成瘾行为会让大脑中的多巴胺释放增加,导致更容易上瘾。
戒掉成瘾行为很难,因为戒断时的痛苦感受非常强烈。
斯坦福大学医学教授安娜·伦布克研究成瘾问题已有25年,她的研究成果表明戒断成瘾需要至少一个月的时间。
多巴胺是大脑中的一种神经递质,它驱动人们追求奖励,而不是带来快乐。
多巴胺的释放在奖励之前发生,让人们渴望快乐,但如果没有实现,随之而来的就是痛苦。
痛苦和快乐在大脑中是通过一个平衡机制调节的,当快乐体验结束后,平衡会自然倾向于痛苦的一侧。
为了恢复平衡,可以主动追求痛苦,通过增加痛苦来让身体自我调节,达到长时间的愉悦感。
科学研究表明,冷水浴、运动等痛苦体验可以触发身体的自我调节机制,产生长时间的愉悦感。
戒掉成瘾行为需要彻底切断与成瘾相关的一切事物,以免被触发成瘾行为。
诚实地承认自己的成瘾行为,可以增强大脑的自我控制能力,有助于戒除成瘾。
结合以上三种方法,可以有效恢复大脑的平衡,减少戒断痛苦,体验改变的快乐。
Transcripts
Hello everyone, welcome back to Xinhe Ferry
What we're talking about today
May upend your perception of addiction
whatever your addiction
no matter how big your addiction is
Maybe you can get some inspiration from it
Generally we think of an addiction to something
It must be because of the pleasure it brings
This statement is true but not quite true
in fact
When many addicts repeat addictive behaviors
I can't feel happy anymore
But if the addictive behavior is not repeated
they will be very painful
Why is this so
it starts with me
When I was in the third year of high school, my study was average
In addition, the task is heavy and stressful
Soon I got into the habit of going to Internet cafes to play games
Because only with a gun on the computer
when bludgeoning the enemy
I can let myself breathe
In order to feel the fun of high school life
so from the beginning
I just want to escape the pain of learning
I chose to use games to numb myself
Then I went to class and wanted to eat and sleep
I still want to have expectations for the game all the time
It also makes the task heavier and more stressful
learning pain
Let me have a deeper dependence and desire for the game
Addiction is formed
even hit
The game no longer has the thrill of the first time
but if you don't hit
I can only go back to reality and bear the pain of learning
It hurts to think about it
Hahaha
Hahaha
This is how many addictions are formed.
Just imagine
You go to the shift from nine to night every day
Carrying the burden of raising a family every day
The pressure of work and life squeezes you
no space
Maybe you can only run to the toilet to smoke a cigarette and brush your phone
Play games and have some beer late at night
to bring a moment of pleasure
Because those are the times when you are most relaxed
But after enjoying the pleasure brought by dopamine
The pain is still waiting for you
And the back and forth will make you feel more painful
So you run away every chance you get
Evasion is shameful but useful and fun
Driven by pain you're addicted to pleasure
this happy
May be smoking and drinking
Sex Addiction Internet Addiction Mobile Addiction Game Addiction
food addiction and more
Anything that stimulates the brain to release dopamine
act of pleasure
possibility of addiction
And the more dopamine released
more prone to addiction
Once addicted, it is harder to quit
Fortunately, the way we talk today
from Stanford University
Professor of Addiction Medicine at the School of Medicine
anna lenbuk
past 25 years
He's been working on a cure for gambling
video game heroin
Addiction to various things
So he has the absolute right to speak about addiction
For example, he multiplied by a case in this book
a young man
Smoking, drinking and smoking marijuana since the age of 17
Cocaine use at 18
Switched to OxyContin and Alpzolam at age 19
What kind of heat breaking system did you use one after another in your 20s?
Fentanyl, LSD, PCP, etc.
I can't even name these
When he came to see Professor Rumbok
14 drugs have been used
so compared to him
Our addictions are all pediatrics.
In order to facilitate the understanding of the principles of addiction
Let's get to know dopamine first
This neurotransmitter is the equivalent of a universal currency
Scientists generally use it to measure the personal
likelihood of addiction
such as chocolate
Can increase the release of dopamine in the brain by 55%
Sex performance can be improved by 100%
Nicotine increased by 150%
amphetamine, the main ingredient in some drugs
Can increase by 1,000%
obviously
The addiction level of these things is also increasing
So some behaviors once tried
It's really hard to quit
Some people may think that just try once
strong willpower
so no problem
nonexistent
due to the pain of withdrawal
It can also be evaluated according to this magnitude
Someone described the feeling of drug withdrawal
It's like after a broken body
I'm still moving my body
Just thinking about it makes your scalp tingle, right?
in the brain
Only 0.0005% of brain cells produce dopamine
almost negligible
But it's just a little bit of chemicals
Let people have seven emotions and six desires
Also make life colorful
However, the main role of spotty
It's not about making people feel happy after receiving a reward
Rather, it drives people to be motivated to receive rewards
Like you're happy eating a piece of chocolate
The brain remembers the feeling
Next time I see chocolate
Dopamine activates wall circuits in the brain
You can enjoy the silky feeling before eating
And the urge to eat it
You see dopamine is released before pleasure
so it doesn't bring you happiness
but to make you long for happiness
but if you don't eat this chocolate
Unsatisfied longing and pain follow
scientists found
Areas of the brain that process pleasure
It overlaps with the area that deals with pain
It's like we have a balance in our brain
When nothing is placed at both ends
balance in balance
When we eat chocolate, play games and swipe our phones
The scale is starting to tilt towards the happy side
The bigger the tilt, the happier we are
But any living system
have a powerful self-regulatory mechanism
The brain tries to keep the scales in balance
Just apply an equal amount of pressure on the other side
It can be imagined as a group of pain elves running over
sit on the other side
When the pleasure experience wears off
balance is natural
Naturally tilted to the side of pain
so
Sometimes I feel empty after swiping my phone all morning
Feel lost when you come back from a trip
that's why
You want to get rid of the feeling of emptiness and loss
Just keep putting more weight on the happy side
so you have to have another chocolate
play another game
but here's the problem
It's actually dopamine that's at work.
it makes us appreciate the reward
A very important mechanism for always maintaining the desire
reward prediction error
That is to say, the actual reward has to exceed expectations.
The second chocolate should be smoother than the first
The second game is more exciting than the first
Otherwise the mottled effect will be reduced
The pleasure produced will also be diminished
This is called neural adaptation
It's like adding pain to your side
There are more and more elves
The problem is the high you're after is short-lived
is capped
Those elves are long term and unlimited
They camped out on the other side
I am determined to fight a protracted war for you
In the end you still can't beat them
You can feel the threshold of happiness will be higher and higher
The pain the elves bring you is getting deeper and deeper
The balance is no longer balanced
Instead, always lean towards the painful section
cause anhedonia
So for heavy addicts
Don't tell them to quit addiction
Normal life is already a pain
some drug addicts
those drugs for them
probably about the same as salt water
but no way
they just can't quit
because only continue to suck
They're the ones who can bring the balance back into balance
This looks kind of ironic
pursuit of extreme happiness
as a result, unable to enjoy any form of pleasure
Addiction may be enough once
But how long does it take to quit addiction?
one year ten years
If I say it again, you might have to curse
turn off the video
don't run
In fact, according to the clinical experience of Professor Renbok
Reset Brain Award
The minimum time required for a project loop is generally one month
We don't seem long
But if you really want to let you not use your mobile phone or play games for a month
don't smoke or drink
don't do what you most want to do
can you really hold back
And a big problem is
What should I do this month to get myself through
you might be thinking
Can I use a low ban?
Instead of a high ban
Get rid of this idea as soon as possible
The brain is not so gullible
I used to lose weight
Try Diet Coke to help you quit Coke
Who knew diet coke was like a hook
makes me crave more coke
As a result, Coke did not quit
Drink an extra can of Diet Coke every day
Combined with the suggestions in the book, I have summarized three methods
mechanism of action of dopamine
Allows you to efficiently restore the balance of the balance
and minimize withdrawal pain
pain cure pain
Since the brain area responsible for pleasure is also responsible for pain
Since the brain balances pleasure with pain,
Then if we instead actively pursue pain
Does the brain balance pain with pleasure?
Researchers at Charles University in Prague
Get 10 volunteers
Soak in cold water at 14 degrees Celsius for an hour
sample their blood
turn out
dopamine in their plasma
Concentration increased by 250 percent
Duration of high dopamine levels
well beyond the duration of the painful stimulus
That is to say
This method of treating pain with pain is feasible
pain
triggers the body's own homeostasis regulation mechanism
When we take the initiative to increase the weight in the painful period
The body also balances painful sensations with pleasure
and often the duration
longer
We should have all experienced the feeling of pain and happiness
like eating chili
Although stimulating the pain sensory nerve
But the more you eat, the more enjoyable you are
like watching a horror movie
Even though I'm sweating profusely from fear, I still feel good
Another example is sports
You insist on running for 5 kilometers and you are exhausted
You can also gain a kind of pleasure called runner's orgasm
you can choose one of the
Exercise may be the best option from a health standpoint
Because it releases dopamine in addition to
Can also promote the release of other neurotransmitters
Such as norepinephrine, endorphins, etc.
like endoderm
Provides pleasure while relieving pain
And it's different from chasing pleasure
The pleasure generated by pain not only does not make us anxious
Instead, it relieves anxiety
long time after pain
your mood will improve
focus more
Of course more importantly
You can in the process of closing the eyes
Feel the joy that dopamine brings to you
like pain is our pleasure
pay the same price
Pleasure is also the reward we get from pain
Two physical blocking
After becoming addicted to something or behavior
Sensitization of the brain
that is
You are particularly sensitive to things related to addiction
They'll hook your addiction out
make you repeat addictive behavior
There is a case in the book
An addict with the last name used to recover well
The first day he saw naked women on TV
he endured
Saw body paint on my phone the next day
he endured again
On the third day he couldn't take it anymore
my head is about to split
Bring back the handicraft machines that have been thrown away
Crazy output
So if you want to quit addiction completely
addictive substances
and all things addictive
no one left
Get rid of it all
If you are addicted to spending money, close the Huabei IOU
Credit card cancellation salary all handed over
If you are addicted to playing games, log off your account
delete the game
What switch check box
sell it or give it away
smoking addiction
Let the family hide all the cigarettes in the house
Don't be around people who smoke if you don't have to
purpose of doing this
It's to cut you off from the drug completely.
Don't Let Them Hook Your Addiction Out
Don't try to give yourself room to maneuver
Hide some private money and keep a trumpet to ask others for cigarettes
It's better not to borrow
Because once you lower your standards
your standards will get lower and lower
I used to borrow the game like this
I thought I played it anyway, so I might as well play it again.
In the end, the trumpet practiced at a higher level than the tuba
Hahaha
Of course I know it's not easy
But I can't bear to force myself
Can't quit addiction
You can use the first method with
Stimulates the release of dopamine anyway
Your brain doesn't care if you're masturbating or letting go
3 radical honesty
no one will
What's the point of voluntarily acknowledging yourself
Even in various ways to cover up
own meaning
Anyway, I used to go to Internet cafes to play games
I always lied to my parents about going to a classmate's house to review my homework
afraid of being beaten
this is one aspect
The main reason is that I know myself
this is not a benign behavior
So you can only deceive yourself and others by lying
for reasons other than shame
more importantly
cut off the brain wall
Connection between the upper circuit and the forehead eyelid
Brain's reward circuitry is activated in addiction
lie again
ruins
Constraints of the prefrontal eyelid on the reward circuit
The preocular cortex is responsible for rational decision-making and future planning
The result is
The brain really thinks you're not addicted
you just relax and have fun
don't mind
So in many addiction treatment programs
both involve strengthening and rebuilding the connection between the two
And honestly it can be done
researchers found
Stimulate the prefrontal cortex
Can increase one's honesty
vice versa
when we admit to addiction
Activity in the prefrontal cortex is also enhanced
Improve self-control
Let us choose to delay gratification more rationally
The specific way is when the addiction comes
You meditate in your heart what addiction I have
i want to quit this addiction
if you can let go
you just find the people around you
Declare this sentence to him solemnly
It's better than saying it in your head
First of all, this sense of ritual
Greater stimulation of the preocular cortex
Second, humans are social animals
It might be a fake
Play it 100 times and it's real
In the end you told so many people
They all played a supervisory role
Someday you solidify Fu Meng and let them see
Where to save face, right?
These 3 methods are superimposed
Trust me you will experience the joy of change
I just keep playing every morning
balls and cold showers
It's really good when it's over
And work more focused and energetic
One last thing I want to say
Let's not be ashamed of what we are addicted to
In many cases, it’s really not what we want to show off.
no self-motivation, no willpower
It's the pressure of reality that makes us breathless
But now we also know
those escapist addictive activities
does not solve the problem
Instead, it will cause more serious problems
Today's content is a bit long
Thank you guys for persevering
see here
Do you also feel that there is a little dry stuff?
So I hope everyone can click three times
If this still doesn't help you
remember to leave me a message
I'll think about it
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