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Zusammenfassung von You Are Not Your Brain

Name: You Are Not Your Brain
Rating: 4.5 (293 reviews)
Author: Jeffrey M. Schwartz and Rebecca Gladding

Jeffrey M. Schwartz and Rebecca Gladding

The Four-Step Solution for Changing Bad Habits, Ending Unhealthy Thinking, and Taking Control of Your Life

4.5 (293 Bewertungen)

18 Min.

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Mental Health

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You Are Not Your Brain
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What’s in it for me? Learn how your brain tricks you and how you can stop it.

Have you ever felt unhappy, stressed out or terrified for no reason whatsoever? Probably: almost all of us, from time to time, experience dark thoughts and worries. As well as being unpleasant, these emotions can cripple us mentally.

Many people spend large parts of their lives constantly reacting to unhappy thoughts in their mind. For example, some people experience a crushing terror when they speak in front of an audience; others reject social interaction as their mind tells them they are unworthy of love and affection.

If such scenarios resonate with you, then these blinks can help. They show that the dark thoughts in the mind are not “you,” but are false messages from the brain. And because you are not your brain, you don’t have to listen to them.

Read on to discover how you can stop yourself from blindly following your brain and discover your true self.

In these blinks you’ll discover

the four steps to overpowering your brain;
how your brain is wired to make you unhappy; and
how you can stop your wandering mind from taking you with it.

Your brain sends you false messages, but you aren’t defined by them.

Do you ever find yourself caught up in things you don’t want to be doing, or feel helpless when you “go” somewhere, emotionally and mentally, that you don’t want to be?

We all experience these slips and it results from deceptive brain messages that breed false thoughts or harmful impulses, which lead us astray from our true goals and intentions. Not only that, but deceptive brain messages cause problems such as overthinking and anxiety.

Consider one of the authors’ clients. He was a talented Broadway performer when his deceptive brain messages started to coerce him into believing he was unworthy of any good coming to him. Eventually, this led to him suffering from intense stage fright as well as fear of rejection for years.

Aside from stemming from his childhood experiences, he was impacted by one specific experience when he was twenty years old: he froze in front of a famous Broadway producer. And since then, his brain had been ignoring his positive qualities and honing in on his imperfections.

He paid attention to these discomforting false messages and, as a result, he started avoiding auditions completely – an unhealthy chronic response which only reinforced the messages in his brain that he was no good!

But he isn’t defined by these deceitful messages, and you aren’t by yours either.

Even though it may appear that we have no choice but to follow what our brain tells us, we must remember our biology isn’t our destiny.

You aren’t fated to live a life based on your genes. You actually have the power to break through many of the obstacles you inherit by changing the way your brain works.

Brain wiring makes habits hard to change and causes intense, uncomfortable sensations.

Why is it that when we know we shouldn’t be doing something, like smoking or binging on ice cream, we keep doing it over and over again? Why do bad habits feel so impossible to quit?

It’s because when we act out an unhealthy behavior, it provides us with a sense of relief from distressing sensations, in turn wiring our brain to connect this behavior to a temporary “high,” which strengthens the habit.

The mind’s ability to change the brain, called self-directed neuroplasticity, enables you to rewire your brain to work for you.

So is there any way of conquering these destructive brain messages? Yes, there is.

The good news is we can arm ourselves with self-directed neuroplasticity, meaning we can change how we think by constructively focusing our attention.

There are Four Steps to dismantle the associations between unhealthy thoughts and habits.

Now that you know there’s a way to change your brain’s unhelpful wiring, you’re probably wondering how to get started. Fortunately, there’s a systematic method to help you, called the Four Steps. The Four Steps are a guide to applying self-directed neuroplasticity to your situation, so that you can break the brain circuits linked with unhealthy habits and reinforce those that support healthy actions.

Specifically, the Four Steps focus your attention to relabel, reframe, refocus, and revalue the deceptive messages in your brain.

Step 1: Relabel by identifying your deceptive brain messages and call them what they really are.

It may seem obvious, but before you can change anything, you first have to know what you want. So the first step in combatting your deceptive brain messages is to identify and relabel them.

This step involves developing an awareness of what your brain is doing as it’s doing it, often referred to as cultivating mindfulness. Mindfulness is an experiential process, so you need to put some effort into it and practice it before it can be useful to you.

Step 2: Reframe your deceptive thoughts by changing your perspective and seeing them as false, foreign invaders.

Now that you know how to identify and label your deceptive thoughts, how can you change your relationship to them? You can use the method of reframing, which involves altering how important the deceptive thoughts are to you.

Take, for example, someone the authors helped. He had recurring thoughts that if he didn’t check certain things at a certain time, something bad would happen to someone important to him. Although he could admit that the thoughts were false, he felt urged to attend to them, as it appeared to be the only way to rid himself of the awful sensations they generated.

Step 3: Refocus by placing your attention on a healthy, constructive activity while the deceptive brain messages are present.

Like most of us, your attention is probably easily caught by a variety of deceptive thoughts and impulses which cause you to become trapped in repetitive cycles of unhealthy behavior, such as overeating and over-thinking.

The third step – refocusing – can be used to alleviate these destructive attention grabbers and it entails focusing your attention on a productive activity.

Step 4: Revaluing encourages you to cultivate your friendly and healthy side and see that your uncomfortable sensations are caused by false brain messages.

Although your deceptive messages will try to convince you otherwise, you need to change your beliefs about yourself – not yourself – in order to rewire your brain for healthy, loving thinking.

Revaluing is the fourth and final step in reprogramming your brain, and it involves looking at situations from the wider perspective of your healthy and loving side, instead of from the limited, negative perspective of your deceptive brain messages.

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Worum geht es in You Are Not Your Brain?

You Are Not Your Brain explores our deceptive brain messages which program us to have harmful thoughts such as “I’m not good enough.” And it tells us how we can change this detrimental wiring by challenging these brain messages and focusing our attention elsewhere. In doing so, we can rewire our brain to make it work for us, not against us.

Bestes Zitat aus You Are Not Your Brain

Clearly, the brain can exert a powerful grip on ones life — but only if you let it.

—Jeffrey M. Schwartz and Rebecca Gladding

Wer You Are Not Your Brain lesen sollte

Anyone who wants to deal with their negative thoughts effectively
Anyone whose brain could use some rewiring
Anyone who is interested in the practical implications of neuropsychology

Über den Autor

Jeffrey M. Schwartz is a medical doctor and research psychiatrist at the UCLA School of Medicine. His research focuses on the field of self-directed neuroplasticity and its application to obsessive-compulsive disorder.

Rebecca Gladding is a medical doctor and was a clinical instructor and attending psychiatrist at UCLA. Her expertise lies in mindfulness, anxiety and depression.

Kategorien mit You Are Not Your Brain

Personal Development Psychology Mindfulness & Happiness

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