我们文化中一种危险的观念是，我们无法改变。我们都听过那些令人沮丧的说法：“他只是脾气不好，这改变不了。”或者“我天生就容易焦虑。”虽然我们确实存在遗传倾向，但无论老幼，大脑都可能发生惊人的变化。神经可塑性是一种比较专业的说法，意思是说我们的大脑可以改变。我们并非神经元或基因的受害者，而是自身心理状态的创造者。认为我们“一成不变”的错误观念会阻碍人们尝试改变，并让他们逃避责任。正如细菌理论改变了我们对卫生和清洁的看法一样，我认为传播关于大脑可塑性的知识可以改变我们文化中对待情感、态度和价值观的方式。
我们的大脑是可以改变的。
我们的大脑由数十亿个神经元组成。神经元彼此连接，形成传递信息的通路。我们通过对日常经验中各种关联做出反应，从而建立神经连接来学习。例如，在学习驾驶汽车的过程中，我们会体验到红灯和踩刹车之间的联系。我们会为这种联系建立一条神经通路。每次我们在红灯前踩刹车，都会强化这条神经通路。正如俗语所说，“一起激活的神经元会连接在一起”。我们练习得越多，这条通路就越牢固，这项技能也就变得越容易掌握。我们的行为反应最终可以变得几乎是自动化的。
我们的大脑还可以修剪旧的神经通路，从而消除或遗忘某些关联。例如，搬家后，你会记住新家的路线，不再走旧路。但在搬家后的最初几周，你是否曾经因为专注于其他事情，不小心把车开进了老家的车道，因为你的自动思维模式接管了你的大脑？幸运的是，通过不再使用旧路线，而是练习新的回家路线，你就能强化新的神经通路，而旧的神经通路则会逐渐减弱。幸好我们的大脑具有这种可塑性，否则我们可能至今还在开车驶向儿时的家。与驾驶等身体技能类似，大脑在学习和练习情绪技能的过程中也会形成神经通路。你对周围环境的情绪反应，正是你一生中逐渐形成的、根深蒂固的神经通路的结果。虽然基因会影响我们的气质，但研究表明，环境和我们自身的思维方式都能从物理层面改变我们的大脑，进而影响我们的情绪反应。这意味着，我们渴望在生活和世界中拥有的那些情绪，例如快乐、耐心、宽容、同情和善良，都可以通过练习和学习来掌握。而其他一些情绪，例如焦虑、压力、恐惧或愤怒，则可以被抑制。
继续以汽车为主题，我们来谈谈一种情绪关联：交通堵塞和愤怒。当我们被堵在路上时，一种自动反应可能是愤怒或沮丧。但是，如果我们每次堵车都感到愤怒，我们就是在强化这条神经通路，巩固这种情绪反应。当我们除了接受堵车之外别无他法时，难道不应该尝试感受积极的情绪吗？我们可以观察自己感受到的负面情绪，并尝试练习不同的情绪反应。我们可以开始将堵车与平静和安宁联系起来。一开始这会比较困难，因为我们总是想要激活那条通往愤怒的成熟神经通路，但通过抑制这条通路，我们可以帮助断开这些连接，并强化另一种反应。当我们练习用平静来应对时，我们就强化了一条新的神经通路，选择这种反应就变得更容易了。利用神经影像技术，研究人员已证实认知行为疗法或人际心理疗法在减轻焦虑、抑郁、恐惧症和压力方面取得了显著成效。通过学习不同的策略来识别负面想法和情绪，并随着时间的推移练习替代反应，大脑中的神经通路会发生物理改变。科学界直到最近才认识到投资研究促进幸福感的行为（包括同情心和快乐）的价值。通过比较慈悲冥想专家和新手的大脑，神经科学家揭示了冥想期间和冥想后负责同理心的大脑区域的变化。研究人员目前正开始探索训练新手提升同情心的技能的效果。虽然干预措施已显示出对情绪状态和亲社会行为的积极影响，但我们期待未来的研究能够确定接受冥想和情绪训练的新手大脑结构和功能的变化。
让我们学习和实践同情、善良和快乐。
既然我们知道大脑可以改变，那么我们不妨问问自己：我们的大脑想要什么？由此，我们又想要什么样的世界？大多数心地善良的人都渴望幸福、慈悲和爱。让我们开始实践吧。
感恩反思、慈悲心引导和冥想干预是一些已被证实能够提升幸福感和增强亲社会行为的策略。多项研究表明，感恩日记具有积极作用，它引导人们自主记录感恩之事。与记录日常琐事或自身境遇优越之处（向下社会比较）的人相比，坚持每日感恩日记的人报告了更高水平的积极情绪，包括专注、坚定、精力充沛、热情、兴奋、感兴趣、快乐和坚强。此外，坚持每日感恩日记的人更有可能向他人提供情感支持并帮助他人解决问题。冥想干预源于冥想传统和情绪科学的结合，其核心在于培养正念，以增强个体的慈悲心和幸福感。一项近期研究为女教师提供了一项为期8周的世俗冥想培训项目，并测量了她们对压力、冲突和慈悲心的反应。与对照组相比，干预措施显著降低了反刍思维、抑郁和焦虑，同时提高了正念、同理心、同情心，并稳定了敌意和蔑视6。就我个人经验而言，学习神经可塑性的概念并掌握改变情绪反应的技巧，极大地改善了我的生活。在此之前，我一直觉得自己的大脑像个黑匣子。我不明白为什么除了直接的外部环境之外，我还会感受到某些情绪。我不知道该如何改变现状。我甚至对去看心理咨询师嗤之以鼻，因为我无法想象他们能帮我解决什么问题。我也不知道该对咨询师说些什么。幸运的是，优秀的咨询师可以帮助你了解自己的内心世界和改变的过程。你甚至不需要知道从哪里开始；只要下定决心改变就足够了。冥想练习让我掌握了引导自身转变的技巧。这是我获得的最能改变人生的技能。我不再认为自己被情绪和想法所控制，而是觉得自己可以掌控自己的状态。这需要耐心练习，也充满挑战，但当我体验到这些技巧带来的益处——平和的人际关系、积极乐观的生活态度，以及在困境中找到内心的避风港——我决心更加努力地去实践。
神经科学、积极心理学和冥想传统为我们指明了方向。我们知道，我们的大脑会根据环境和行为而改变。如果我们开始构建和强化爱、合作、宽恕和善良的神经通路，使这些成为我们的自动反应，那会怎样？如果我们接受并分享这种“我们可以改变”的信念，并为我们的人生观负责，那又会怎样？如果我们教导孩子们反思和引导自己的情绪，那又会怎样？如果我们开始用感恩的反思和善意的行动来引导家人和社区中的其他人，那又会怎样？如果我们在学校、家庭和社区中展现出的同情心能够改变我们的文化，那又会怎样？我发现这些可能性令人振奋，充满希望。通过学习和实践这些积极的情绪反应，我相信我们的世界能够找到一条新的回家之路，驶入充满同情心的车道。感谢D. Scott Brown 阅读了多份草稿。
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Wonderfully written! Easily digestible, practical and true to the science. Thank you!!
wow
That is what I look all but to get it is hard. how can the three be found? thank you too.
what my mind is thinking its the same thing written here.....what if ; if the world have only happiness and love and sacrifice....no more wars and worries,,,,,meditation really works ...thanx a lot
well, for he who justify ones dependency with plasticity is noble. but thinking a donkey is rebelling against his owner is not wise-am the donkey. affirmative actions are in place should you bother to ask what you would like and wait a positive answer. I paid 80 percent of time to cursed compensator/contributors who demand a lot of time. so trust me and say what you would like me to be/to do. thank you
It's interesting that the exploration of this topic is not more prominent in our culture. I was reading about neuroplasticity ten years ago, but I don't often see it given the attention it deserves by mainstream media.
@DenisKhan:disqus Thank you that very inspiring comment. I have all those qualities. I only fear if there are government issues because all my fields that I believe I mastered were civilian things some very ruthless. I have the ability to entertain congregations or make them love me by impressing them.
While there are some holding on I really don't know but am sure am a man of people whose inner and outer life are as different as a car and plane are.Thank you for this very warm inspirations. earth is ours though what is in it are for all.
Thank you again ,
Great post - a scientific, yet inspiring read for people who want to try to make change in their life, especially habit patterns that feel so hard to change. This makes me feel as though it is possible - I'm inspired to re-start my gratitude journal!
If you can keep your head when all about you
Are losing theirs and blaming it on you;
If you can trust yourself when all men doubt you,
But make allowance for their doubting too:
If you can wait and not be tired by waiting,
Or, being lied about, don't deal in lies,
Or being hated don't give way to hating,
And yet don't look too good, nor talk too wise;
If you can dream---and not make dreams your master;
If you can think---and not make thoughts your aim,
If you can meet with Triumph and Disaster
And treat those two impostors just the same:.
If you can bear to hear the truth you've spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build'em up with worn-out tools;
If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings,
And never breathe a word about your loss:
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: "Hold on!"
If you can talk with crowds and keep your virtue,
[Hide Full Comment]Or walk with Kings---nor lose the common touch,
If neither foes nor loving friends can hurt you,
If all men count with you, but none too much:
If you can fill the unforgiving minute
With sixty seconds' worth of distance run,
If you can dream---and not make dreams your master;
If you can think---and not make thoughts your aim,
If you can meet with Triumph and Disaster
And treat those two impostors just the same…
Yours is the Earth and everything that's in it,
And---which is more---you'll be a Man, my son!
Rudyard Kipling
we can change and the possibilities are useful. Neuro also says truth but I find myself a bit different. Only money can please me. People love me when am not broke. I really don't know why i am this way. I tried to understand myself and the sources that bring me happiness I then found only money.
[Hide Full Comment]That correlates with my past life where I observed people having money and I had nothing.
I remember doing a lot of study and I concluded it is money that brings joy and pleasure.
I don't feel happy when am broke and am broke now. I really don't have motives to cause peoples any problems I just try to balance my good acts and my bad acts so I always make sure the good things I do are more than the bad. I also control my demons and emotions as much as I can.
I get stress 13 times everyday because university graduated persons are who I need to convince to pay some bills. It is not an easy thing to do. I get anger 10 times everyday so this too is not good but the fact is that it depends which system is working . System one in my head says avoid those disturb while system 5 is very violent. the two system's combination is system 2 which acts as a jury.
Apart from money I get pleasure if I please 1 or more people. But my deep problem is I don't spend time looking what pleases people so those I feel like I need to please them I ask what they like and what they don't. I obsessed on my own problems so I can't know about people. I just smile if they walk towards me. If I see other being very happy I do try to increase. The fact I don't understand them is because I committed a long time ago to personal issues but this should not mean I intend to show them no respect. I really respect people ad their rights of doing whatever the like.
I do believe we have the capacity to change our thinking like the article above is stating. Deborah, changes in the caste systems, bullies rising to the top , and other issues that arise under various systems of belief have more to do with individuals not really grasping the concepts of the philosophy or religion the they profess to follow. I do not really understant what you mean by "using brain plasticity to justify ones own dependency on a system....." Jeannette
compassion and wealth correlate negatively so as resources drain we are being told it is an internal issue, when the wholke system set up in the fear model needs overhauling. These little essays do not connect enough dots to help people manifest the change. AKA why Buddha mind didn't change caste systems thinking . why Christianity allowed bullies to rise to the top , Muslims and patriarchy, hierarchy...using brain plasticity to justify ones own dependency on a system is really more blame the victim -new tool old tool box.
I regularly read one of my favorite poems which has been put on a plaque in our den. The title is in essence the message ....."The person who thinks he can "