四大快乐化学物质的20条军规

为什么跑步很累却越跑越上瘾？关于快乐奖赏和成瘾的科学真相

Youtube: You Have Power Over Your Happy Brain Chemicals

Meet Your Happy Chemicals

多巴胺-Dopamine-"I can get it"

血清素-Serotonin-"I’m the stronger one"

催产素-Oxytocin-"I trust you"

内啡肽-Endorphin-"I’m feeling no pain"

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The Inner Mammal Method 由彩云小译提供自动翻译

• I accept my mammal brain.
  我接受我的哺乳动物大脑

• My brain evolved to promote survival, not to make me happy.
  我的大脑进化是为了促进生存，而不是让我快乐

• My happy chemicals are designed to do a job, not to flow all the time for no reason.
  我的快乐化学品是为了工作而设计的，不会无缘无故地一直流动

• Happy chemicals pave neural pathways that turn them on faster in similar future situations, which is why I can feel good in the short run about things that are bad for me in the long run.
  快乐的化学物质为神经通路铺平了道路，使它们在未来类似的情况下能够更快地启动，这就是为什么我能够在短期内对那些从长远来看对我不利的事情感觉良好

• I can build new neural pathways by feeding my brain new experiences.
  我可以通过给我的大脑输入新的体验来建立新的神经通路

• A lot of repetition is needed to build a new pathway after adolescence because myelin drops.
  由于髓磷脂的减少，为了在青春期后建立一个新的途径，需要大量的重复

• I can design a new experience and repeat it until a new pathway builds. The electricity in my brain will have a new place to flow.
  我可以设计一个新的体验，然后重复它，直到一个新的途径建立起来。我大脑中的电流将有一个新的流动空间

• I can stimulate my dopamine by taking steps toward a goal. I will build a pathway that expects the joy of approaching a reward.
  我可以通过向目标迈进来刺激我的多巴胺。我会建立一条路，期待接近奖励的喜悦

• I can stimulate my oxytocin by trusting and receiving trust. I will build a pathway that expects to give and receive trust.
  我可以通过信任和接受信任来刺激我的催产素。我将建立一条期望给予和接受信任的道路

• I can stimulate my serotonin by taking pride in my skills. I will build a pathway that feels confident in my survival skills.
  我可以通过对自己的技能感到自豪来刺激我的血清素。我会建立一条自信的生存之路

• Each drip of happy chemical is soon metabolized so you always have to do more to get more.
  每一滴快乐的化学物质都会很快被新陈代谢掉，所以你总是需要做更多来获得更多

• Each step toward an unmet need stimulates happy chemicals so continual small steps are the way to feel good.
  迈向未满足的需求的每一步都会刺激快乐的化学物质，所以持续的小步骤是让你感觉良好的方法

• Our brain saves the happy chemicals for unmet needs. It takes what you have for granted and only rewards you for new and improved ways to meet a need.
  我们的大脑为了满足未被满足的需求而储存快乐的化学物质。它认为你所拥有的是理所当然的，只是奖励你用新的和改进的方式来满足需求

• Each happy chemical has its down side, which complicates the quest.
  每一种快乐的化学物质都有它的缺点，这使得任务变得复杂

• Dopamine dips once a reward is expected so the joy of the first experience is never repeated.
  一旦期待奖励，多巴胺就会下降，这样第一次体验的快乐就不会重复

• Oxytocin rewards you for finding safety in numbers, and the animal fear of social isolation can motivate social alliances that you later regret.
  后叶催产素会奖励你在数量上找到安全感，而动物对社会隔离的恐惧会激发社会联盟，而这种联盟之后你会后悔

• Serotonin rewards you for gaining the one-up position, which is why you care about social dominance despite your conscious intentions.
  血清素奖励你获得一个上升的位置，这就是为什么你关心社会主导地位，尽管你有意识的意图

• Obstacles to these rewards are survival threats from the mammal brain’s perspective. It responds with cortisol, which creates a full-body feeling of urgent threat.
  从哺乳动物大脑的角度来看，这些奖励的障碍是生存威胁。它会对皮质醇做出反应，从而产生一种全身感觉的紧急威胁

• Cortisol builds neural pathways that help you avoid similar threats in the future. It alerts your brain to scan for threat signals, and more cortisol is released when you find them.
  皮质醇可以建立神经通路，帮助你在未来避免类似的威胁。它会提醒你的大脑扫描威胁信号，当你发现这些信号时，会释放出更多的皮质醇

• I have power over my brain. That power is lost when I blame my responses on external forces. I can celebrate my power instead.
  我有控制自己大脑的能力。当我把自己的反应归咎于外部力量时，这种力量就丧失了。我可以庆祝我的权力