AMA #5: Intrusive Thoughts, CGMs, Behavioral Change, Naps & NSDR
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- Опубліковано 31 лип 2024
- Welcome to a preview of the fifth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.
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Timestamps
00:00:00 Introduction
00:01:53 Strategies for Abstaining From Addictive Thoughts and Narratives
00:21:07 Huberman Lab Premium
In the full AMA episode, we discuss:
- Continuous Glucose Monitors (CGMs)
- How to Build Good Habits Alongside a Partner Who Challenges Them?
- Short Naps vs. Non-Sleep Deep Rest (NSDR) for Replenishing Energy and Dopamine
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Title Card Photo Credit: Mike Blabac - www.blabacphoto.com
The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. - Наука та технологія
Bro is a living university
Thank you!
Accurate 👌
Frfr ong no cap bruh
"Bro" is a living university 🥴
🤣🤣🤣 facts
He’s lacking in social studies and history.
Thank you Andrew, for your interest in humanity.
Takeaways:
• Andrew discusses the difference between true OCD and typical behavior (02:32)
• Andrew explains the 30-day dopamine system reset and its effectiveness for most people with addictions (06:30)
• Andrew discusses the definition of thoughts in the context of neuroscience (07:43)
• Thoughts are generated internally and do not require external sensations [09:49]
• Thoughts tend to run automatically in the background [10:07]
• External stimuli can structure our thoughts [10:27]
• To abstain from thoughts, we need to be specific about which thoughts we want to abstain from [11:13]
• If intrusive thoughts are not particularly disturbing, try to anchor your thoughts to some external stimulus or practice mindful meditation [11:34-12:43]
• If intrusive thoughts are disturbing, treat them like traumas by getting clear about the narrative around those traumas, ideally with a therapist, or by journaling extensively [13:31-16:12]
• Writing things down in detail can reduce the emotional load of intrusive thoughts and diminish their frequency over time [16:12-16:33]
• Getting sufficient rapid eye movement sleep is important for removing the emotional load of traumatic experiences and intrusive thoughts [19:14]
Thanks for this, I thought he would keep it concise as he promised lol
thankss
Here are some ways to take action on the key points from the Huberman Lab podcast episode on OCD and intrusive thoughts to improve your life:
* **Learn more about OCD and intrusive thoughts.** The more you know about these conditions, the better equipped you will be to manage them. There are many resources available online and in libraries that can teach you about the symptoms, causes, and treatments for OCD and intrusive thoughts.
* **Talk to a therapist.** If you are struggling with OCD or intrusive thoughts, talking to a therapist can be helpful. A therapist can help you to understand your condition, develop coping mechanisms, and manage your symptoms.
* **Practice mindfulness meditation.** Mindfulness meditation can help you to become more aware of your thoughts and feelings, and to learn to accept them without judgment. There are many different types of mindfulness meditation, so you can find one that works best for you.
* **Get enough sleep.** Sleep is essential for mental health. When you don't get enough sleep, you are more likely to experience anxiety, depression, and intrusive thoughts. Aim for 7-8 hours of sleep per night.
* **Identify the triggers for your intrusive thoughts.** Once you know what triggers your intrusive thoughts, you can start to develop strategies for avoiding or managing those triggers. For example, if certain situations or activities make your intrusive thoughts worse, you may want to avoid those situations or activities.
* **Develop healthy coping mechanisms.** There are a number of healthy coping mechanisms that can help you to manage intrusive thoughts. Some examples include exercise, relaxation techniques, and spending time with loved ones.
It is important to remember that you are not alone. OCD and intrusive thoughts are common experiences. With the right support and treatment, you can manage these conditions and live a fulfilling life.
Can you do this on every podcast, lol. Very helpful ❤
My personal recommendation with intrusive thoughts is to accept the thought and allow it to 'release' out of your mind. The quote that comes to mind is "when you look at the devil he runs away, but when you hide he will continue to stalk you"
yes, realize it was there and conquer them not run or lock it away pretend it didnt exist
Yes exactly. Trying to block or resist the thoughts makes the thoughts stick around. Notice it's there, accept it as only a thought.
Just because you think it doesn't make it true.
It doesn’t work for anyone because over thinkers will go a step further and think “i am now choosing to release it out of my mind because this is how I heal” which then loops to more overthinking.
Thinking like this doesn’t necessarily help over thinkers at all in fact it can make it worse.
I have trauma that results in anxiety, and I often catch myself ruminating. What I've begun doing is picturing the thoughts as a dog. This happened naturally after listening to some interviews on rumination and OCD with Dr. Michael Greenberg. I just pictured petting the thought on its "head" to acknowledge its presence and it "sitting" in the background as I go back to my other business. And just like a real dog that might sit at the curb while you garden, I'm aware it's there, but it is not a dog I want to feed or play with, and everyone knows that running away from a dog can sometimes make even a non aggressive dog, dangerous. So I give a nod to its presence, a pat on the head, and let it sit there while I "move about normally." If I find myself engaging with (ruminating on) the thought again, I treat that as another acknowledgement ("ah, yes, there you are, boi") and again direct attention back to something else with the awareness the thought it just there in the background, hanging out. The idea is that with a lot of practice, the shifts back to focusing fully on the thought "dog" will become much fewer, and eventually, over the longhaul, rumination will stop.
If that were true, there would be no OCD or obsessive/intrusive thoughts
What works for you, is not universal
You're doing incredible, and valuable work. I'm deeply grateful for what you're doing. Please keep going!
The value you provide to the world is immense. I’m so grateful that seal buddy of yours motivated you to pursue your dreams and give back to the world in such a creative way. Keep up the hard work!
I have a long history with intrusive toughts and the idea that has helped me is:dont try to push away the thoughts,just let them be there and continue doing what you were doing.
Andrew we love you ! You’re crontributing so much to society, much love ❤
I want to become a better man because of you
With your neurobiological comprehension of the concept of "a thought" your episode here, Andrew, has transformed a trauma into a victory. When I was 24, I was severely beaten up ( 7 staples, multiple laceration and hematoma) and I developed a tremendous distaste and disgust for violence. Only up until now did I realize what a grateful gift it is to now shine the light on, not on harm and animosity, but, rather peace, togetherness, safety, and serenity! 😀
I can't get over how knowledgeable this guy is! Thank you for sharing your extensive knowledge base with us. These are the times when I'm ever so grateful for technology.
The way I think of my intrusive thoughts is that they are emotions that I haven’t learned how to name precisely, so they come through as stories that grab my attention. I find two opportunities with each intrusive thought:
1. to learn to name the feeling so I can communicate it to others
2. to learn the lesson my subconscious has ready for me (as described at 17:35)
Thank you, Dr. Huberman! My family loves & appreciates you more than words can say!
Teaching is a talent, a gift. Thanks for sharing !
Thank you for discussing intrusive thoughts. I hope I have the presence of mind to try a couple of the strategies you mentioned. I'm looking forward to relief!
I have it and can vouch for the fact that it is manageable and life can be happy and fulfilling, it's not the end of the world. I have survived the worst of it.
I've suffered with ocd for 21 years now ('pure o' and contamination). I tried SSRIs for a short while a few years ago, which for me worked but they made me just feel like I'm not bothered about anything, and affected my sleep too much. Exposure response and prevention therapy, along with vipassana meditation are the things that helped me the most - and compassion for self. OCD is commonly misunderstood and it's so easy for sufferers to feel lost with being able to help themselves. It made me so happy when Professor Huberman started covering OCD on the podcast. The way he clearly defines OCD, and gives tools. It's priceless for so many. Thank you for everything you do🙏🏾I've been a fan for a while and am always sharing your work.
This man and his team continues saving my life!!!!! I CANNOT THANK YOU ENOUGH!
This is outstandingly useful. Thank you. My brother's mental illness started with PTSD type traumatic and intrusive thoughts and it's been many years. Also I had similar experiences with traumatic events or feelings of not being resourceful enough to cope with the situation - especially related to school burnout and emotions/thoughts on crush and friends. Also a history of not allowed to be myself due to religion of my family (and not daring to be myself due to a persona that I wanted to show instead of revealing my true feelings to my friends).
I'll be using the techniques and sharing them to my brother.
I find your videos so helpful. I have learned more from you than any other stranger I “know”. Thank you 🙏
thank you for everything! you are truely a good person. you have changed my life.
Beautiful. Thank you so much for this and for everything that you are in this world.
You are an amazing help Dr. Huberman, So grateful for you.
Amazing that you define the main concepts. The definition of thoughts that you mean plus application to this problem of intrusive thoughts was incredibly interesting. Loved it! :)
Dr Huberman, the constant battle with intrusive thoughts that you are explaining sounds like pure ocd. The tools that have helped me the most are nsdr/meditation, breathing exercises, cold exposure, and exercise. Although the most important factor in my recovery has been my response to the intrusive thoughts. The worse you react to them and the more compulsions one does the stronger the neural connections become. Instead, you have to learn how to accept and sit with the thoughts no matter how scary they may be. It’s not easy whatsoever but it’s what must be done. You have to just let them be and not ruminate or fight them. Also remember to always speak to yourself with love, we are not our thoughts we are our actions and our reactions to our thoughts.
needed this
Personally when I have repetitive scary intrusive thoughts, I got through it by not stopping them. Don’t tell them to go away. Accept them. Give a rational thought against them and let it ride like a wave… the wave can last 10 seconds or 10 hours… think “who cares how long it lasts I’m riding the wave”. And it goes away because your brain gets bored of it
Last night, I finished your 2 hr podcast on water.😅 I listened while cleaning & organizing my bedroom. Combining Dr. Jordan Peterson & Dr. Huberman, for the win! 💪😎
THANK YOU! Waiting with bated breath (not a technique you taught, but) for a HOARDING Episode deep dive! WE LOVE YOU!
I would really enjoy hearing Dr. Huberman discuss the neurological aspects of hoarding. Great suggestion.
Always happy when meditation comes up as a form of therapy. Thank you, Andrew.
Thank you for your time and knowledge. Thank you for sharing. Respect ❤
i needed this so badly. not sure if i have ocd but i have severe intrusive and obsessive thoughts that keep getting worse. thank you
Thank you again as always for awesome content & amazing information 🏆🥇
❤ smart and cute! Love listening to all this wisdom spilling out for free!
I used an NSDR UA-cam video with Kamini Desai, and another by someone named Allie, and I slept through night, with one trip to the bathroom to pee, for the first time in months. The time before last night was likely due to utter exhaustion from years of not sleeping well. Hopefully, the NSDR guided meditation works for the long haul as I'm experiencing health problems directly correlated to lack of deep sleep. Thanks Andrew for all the tools you offer and explain to help us live a better life :)
So helpful about intrusive thoughts, thank you 💛
Andrew has turned my phone into Stanford.
It would be nice to hear a conversation between you and Dr. Greger. Thanks everything 🙏
Thank you for your great work , blessings to you
Dr Huberman: Deeply appreciate you podcasts. Something that deeply disturbed me was that there was a [picture of a needle followed by a picture of a gun on several of your videos. I assume they were hacked. UA-cam AMA #5: Intrusive Thoughts, CGMs, Behavioral Change, Naps & NSDR is one example
Thank you for the sneak peak..very helpful as usual!
Grateful for you sharing the knowledge! Thank you!
Could you please do a podcast on POSTURE CORRECTION? 😊 Thank you for your videos
Thanks Andrew, very well thought concept. Wish you the best in all aspects
Thanks for the great info as always Dr Huberman!
Love all you do ❤
overthinking is so difficult for me, forgive me for chuckling at a whole segment delving into how to avoid thought. very good stuff
I really needed this today, thank you.
Love your podcast. As a scientist myself i know how hard work it takes to out together all the information that you do. Thanks for that because you literally save me hours of work i terms of research on my personal wellbeing. Something i see now a lot even in young people specially woman are a ton of cosmetic procedures that rank from Hyaluron acid injections to silicon implants and not only breast. and i feel there are a lot of risks associated with this but not enough awareness. I believe it will be an interesting topic to discuss.
Thank you ❤ Journaling truly helps!
thank you, this was immensely helpful!
Thank you for your work and effort
Genuinely grateful for Andrew man
True story:
When I was a kid I had to count everything in multiples of 4 or else I would have to keep repeating things. I would get up 4-8 times to turn the light switch on and off before going to sleep. When I practiced basketball I had to shoot 4 layups and 4 free throws, then loop the ball around the pole 4 times before I could go inside.
I would wash my hands to the point of drying them out, all my food had to be cooked well done, I would wash plates and silverware repeatedly before using it.
I would clean our entire family house sometimes if we were going to watch a movie together I would clean everything, everything had to be perfect. If a painting was crooked on the wall I'd have to straighten it out repeatedly.... I could give examples all day...
When I was 14 I smoked weed and got high for the first time and all of that behavior dissapeared, I completely let go of all of it. I even started drinking raw eggs, and not washing my hands often. I still was able to turn on the cleaning when I needed to, and still keep things clean to this day... But i'll never understand why weed did that to me, I don't smoke that garbage anymore but it did help
You were productive when young, but after smoking weed you were less productive?
@@arapin11 Are you downsyndrome?
@@arapin11productive? that was not productive, that was pure OBSESSION
It would be cool if someone did a scientific study on that topic!
Thank you for your content!
I normally get really depressed during winter time, it can get really bad. I started to understand cold 🥶 exposure. Why are the benefits good for myself and everyone it has helped? The morning 🌄 sun has helped. And really doing my mental healing on my own has helped and micro dosing on psilocybin mushrooms 🍄 Microdosing on cannabis. That's all my mental medication I give myself, and vitamins. So far so good. Oh and Exercise. Whenever I feel anxiety coming and go for a walk or on a bike ride. And put some great music. I just recently started Listening to you six months now I have drastically changed a lot of things around myself. Thank you Dr. Huberman The amount of people you're helping. Is unbelievable? Once again you're my rock star. Minority doctor Fred and rock star. Or as I like to tell my husband my doctor boyfriend. Lol. Respectfully.
Where do you find the Psilocybin?
This man might as well be a sage. ❤️🔥
He's debatably one of today's greatest stages tbh.
Love this show ❤
Dr Huberman is God sent .
God bless you Dr Huberman
Thank you for all the amazing episodes. There is so much to learn from every one. I'm wondering, if you would consider doing an episode on training with the fascia. I do taichi and it feels like the training goes against the grain of most fitness training, particularly strength training, and I wonder how could I do both? And perhaps talk about how fascia and maybe even the interstitium relate to health? Thank you! 🙏🏼
Thank you for all the helpful information. I do have some wild intrusive thoughts I have got to get a handle on.
Thank you so much! I suspect that some of my process addictions may be driven by and intense desire to escape my repetitive and/or upsetting thoughts… so this hits two birds with one stone 😅🙏👌
best podcast out there.
Guys I hope this message will be helpful for some people. If you have sometimes odd and aggressive thoughts and things like that, change your diet. I do not know if it is inflammation in the brain, or anywhere else, but there are some studies how elevated inflammation can trigger agression. Avoid high inflammatory foods, like seed oils and trans fats, and get into cold water. It will help a lot.
Very useful! I have to sign up!
I can't tell you how much I love your podcasts. I use them as a positive distraction when I'm in severe pain from fibromyalgia and digestive issues. Could you please please please do one on chronic pain? I also have slow processing speed and your podcasts are so accessible. It honestly makes me feel so capable.
Have you looked into people discussing the neuroscience of chronic pain? The Curable App teaches you about it and techniques to address it from a brain training perspective. They also have a free podcast and if I remember rightly they have some episodes on fibro. I was diagnoses with fibro and cfs/me and have gotten rid of all my pain using these techniques, only have some fatigue left. It's worth looking into, at least the podcast is a good intro if you don't want to pay for the app. Take care!
i second this. I hope you're coping okay, I wouldn't wish fibro on my worst enemy. i know from family first hand how hard it is to deal with
Thank you 🙏🏼
I would possibly add to letting go of unwanted thought...asking yourself why you can't let go and feeling how your body feels. What thought pops up first and only first (from my understanding) and that gives you a really good clue on how to let it go...how your body feels being why you're holding on
Awesome as always 😊
Andrew, thank you, greetings from Munich 🌿
I find keeping general body inflammation down goes a loooong way in mitigating mental health issues.
How do you go about that?
@@Eddie-Spaghetti ketogenic / carnivore diet (no sugar or carbs at all), meditation, exercise, sleep hygiene, whatever it takes. I seem to have issues with chronic pain and inflammation and this is what works and my thinking is clearer and stable when I’m working it.
Thanks you so much; I will try this.
Thank you for this video❤
Thank you Prof!!!!
Thank you!❤
Thank you for all your work and excellent content. Have you considered doing a talk about barometric pressure in relation to mental health/depression/su***de risk? It seems like a really important discussion.
Thank you. God bless
Andrew could you please do an episode on tinnitus? Damage /lesions in the Ventromedial Prefrontal Cortex associated with this condition and certain seemingly related behaviors in someone I love are very concerning.
What is the relation of tinnitus and damage to the ventromedial prefrontal cortex? What have you learned?
@@Curious0189 There is a brief description of the Ventromedial PFC on the Neurotheology YT Channel… and info on lesions / damage on TEDx Talks: Tinnitis Ringing in the Brain | Joseph Rauschecker from 6 years ago
My mind is 🤯. I was trying to pinpoint my traumatic event that is causing my disturbing intrusive thoughts and I always had a feeling it could be the tinnitus!!!! thanks for making me aware this is a possibility. Any advice?
@@jmoniquet Thanks a lot. 1 step closer
Yea this helped I’ve had like earworms for weeks now and accepting it and writing my emotions down actually helped a ton. I’m trying to get good sleep now too which makes lots of sensez
Thank you for this.
Thanks Huberdude.
I love you Dr Huberman. When are you having your next conference??
Thanks - this is great
This show is great! Thank you Mr Huberman for the high quality informative vids. I'm fairly new to this channel. Does anyone know if he has a video that addresses the effects of fasting on hypertrophy? Also, any info on the effects of running and/or cycling on hypertophy to the legs? ex. resistance training, squats, etc. while also following a running regimen. Thanks!
Please do an episode on development of babies and children. I would really like to hear more on how to raise my child in better ways. Thank you Andrew Huberman!
I hope you make a video on height growth Sir.
Thank you for this. I currently have this thing where mid sentence I will think ‘you’re going to loose your train of thought’ which makes me loose my train of thought! It’s making my most interactions with people a challenge. Sounds like it might be a form of ocd. It could be worse though the one before this one was ‘don’t look at her breasts’ when talking to women. Not because I wanted to but because it was the most awkward thing I could do. Mental self sabotage!
So how do u keep your train of thought going?
Know the feeling
i get this too!!
A very good episode, ty. If you wish to come to terms with old baggage, I'd recommend Acem-meditation. It has a lot of neuro-science behind it snd is based on the idea that you create a sense of ease of mind around whatever comes up. The downside is thst it requires guidance by a master to learn, and therefore cost money.
You’re my favorite scientist.
Huge fan of yours 🎉🎉Please make a video about how women should excercise according to their cycle for optimum fat loss 🙏🙏
Are there any plans for making episode on the best practices on how to get better from flu/cold?
I would love to hear cutting edge approaches to handling Seasonal Allergies as they are getting worse w global warming and can be rather large Strain/Stress 🙏🙏🙏
Ali Abdaal brought your channel to my attention. Subscribed!
Impersonation scam. Please report the user above.
Thank you very helpful
please an episode all about panic attacks!
Thank you
Replace one disturbing thought for a good one bring every thought into captivity!
I love this yt channel
Thanks!
Or to discover/cultivate one’s hidden talents... intrusive thoughts can be used to channel/sublimate into art pieces or something that is productive…I found different types of art therapies/activities are not only for healing trauma but for self-exploration. A person’s experiences/thoughts/feelings can be “re-purposed”.
True OCD is miserable. I thankful for my recovery.