Our neural circuits can be classified into two buckets:
We see saw between the two. An effective gratitude practice can predispose us to experiencing more of the former.
Serotonin is the main neuromodulator involved in gratitude. It makes us more inclined to lean into certain experiences physically, mentally, and emotionally.
The medial prefrontal cortex sets the context for us. It allows us to derive meaning from things. You can have different physiological responses from the same experience depending on the context.
If you’re pushed into an ice bath vs if you intentionally enter one. The physiological benefits are very different.
There is a famous study where a mouse is allowed to run on a wheel at will but it’s linked to another wheel that a different mouse is forced to run on whenever the other mouse chooses. The one who chooses experiences very positive physiological benefits vs the one who is forced who actually experiences negative ones.
We can’t lie to ourselves and tell ourselves that every bad experience is a learning experience and expect to experience positive health benefits. We need to establish intentional gratitude practices to do so.
Gratitude lists are not particularly effective in shifting prosocial circuits. They are slightly more effective when one’s autonomic nervous system is aroused—heightened state of focus / awareness.
Receiving gratitude has been shown to have a more potent effect of shifting neurology vs giving gratitude.
Theory of mind is the ability to understand someone else’s mental state without actually experiencing it. To put yourself in the mindset of another.
In order to garner the benefits of gratitude one needs to either receive gratitude or put themselves in the mindset of another person who receives help.
The key is the find a story that inspires you—particularly as it relates to the capacity of the human spirit / ability of humans to help one another.
Tap into a time when someone was grateful for something you did. And / or think deeply about someone else receiving help.
For a given story, write down what the struggle was, what the help was, and what it means to you.
The act of continuing this practice makes it easier for your brain to switch into the pro social circuitry. The more you do it, the more easily you can switch.
When you inhale your heart rate speeds up. When you exhale it slows down.