비둘기, 대처 메커니즘 및 정신 건강과의 연관성

비둘기와 인간은 모두 학습된 행동을 강화하여 대처 메커니즘을 통해 정신 건강에 영향을 미칩니다.

### 비둘기 수 세기와 인간의 정신 건강 사이의 연관성
* 🐦 전직 임상 심리학자에서 동물 인지 연구자로 변신한 연사는 **비둘기에게 수를 세도록 훈련시키는 방법**에 대한 인사이트를 공유하며 인간의 행동과 정신 건강에 대한 유사점을 도출합니다.
* 🧠 비둘기가 모양을 만들면서 수를 세는 법을 배우는 것처럼, 인간은 **장기적으로는 도움이 되지 않을 수 있는 대처 메커니즘**을 개발합니다.
* 📱 연사는 스마트폰 사용이 정신 건강에 미치는 부정적인 영향, 특히 **불안감 완화를 위한 안도감을 찾는 데 있어 스마트폰 사용이 미치는 부정적인 영향**을 강조합니다.
* 🧘 ↪f_200D↩♂️ 불안에 대한 회복력을 키우기 위한 방법으로 **즉각적인 안도감을 찾기보다는 불편함과 불확실성을 받아들이는 것**이 중요하다고 강조합니다.
* 👨 딸에게 자신감을 심어주는 데 초점을 맞춘 연사의 육아 방식이 정신 건강과 관련하여 논의됩니다.
* 💬 정신 건강에 대한 오명을 해소하고, 우리의 어려움과 대처 메커니즘에 대해 더 많이 이야기할 것을 촉구합니다.
* 🔄 도움이 되지 않는 대처 메커니즘을 배우지 않는 것은 **정신 건강을 개선하기 위한 핵심 단계**로 제시됩니다.
* ❓ 청중은 **자신의 대처 메커니즘을 되돌아보고 정신적 회복력을 키우기 위한 새로운 전략**을 시도해 볼 것을 권장합니다.

What do you think is a connection between a pigeon's ability to count and human mental health? The answer has to do with learned behaviors. When I was on the path to becoming a clinical psychologist, my career veered in the direction of animal cognition and neuroscience. I found myself teaching pigeons to count using a process called shaping. You start by giving it some food every time it looks at a touchscreen. This creates connections in its brain that become stronger over time, even as the rules become more complex. So, just like teaching a dog to stay, I eventually trained the pigeon to peck at a red square when it saw two flashes of light and a green square when it saw three. I now had a pigeon that could count. This process happens gradually, day after day, until that learned behavior becomes a habit. I've worked in mental health for over 25 years, and I've learned that just like the pigeon, our brains reinforce certain habits or coping mechanisms that help us feel better in the moment. I've seen thousands of educators

healthcare workers and First Responders rely on coping mechanisms like procrastination, overusing their smartphones, or working harder through a tough time. This can backfire and train them to become anxious and depressed. For example, do you scroll endlessly on social media instead of getting to that task that fills you with anxiety or dread? Or late at night, you get a dopamine hit when you click on the next episode button. Procrastination can feel good at the time, but oh, the next day is going to be a real grind. These coping mechanisms help us feel better in the moment, so it is not crazy that we do them. But if we kept repeating them and wonder why we're still stressed or anxious or burnt out, then what we're doing might be insane. Insanity is doing the same thing over and over again and expecting a different response. Now, we might not be aware of our own insane patterns, but chances are we all have them, myself included. The good news is that if we understand our unhelpful coping mechanisms, we can

all unlearn them to improve our mental health. Now, I'd like to share with you what I've learned from being a father. My awesome daughter, Natalia, is now a teenager, but luckily for her, having a psychologist as a father means that I've worked hard to shape the connections in her brain so she understands that the '90s Grunge music is the absolute peak of all music ever. My goal is for Natalia to be self-confident because I've never had a patient with clinical anxiety or depression also have high self-confidence at the same time. Anxiety erodes confidence. We tend to overestimate the amount of danger that we're in and underestimate our ability to cope with depression. We end up beating ourselves up to the point that we feel worthless and hopeless. But as people overcome depression and anxiety, their self-confidence grows. They begin to talk to themselves like a coach instead of a critic, to see how threats can become opportunities. About 5 years ago, Natalia desperately wanted a smartphone, but I

saw this as a threat to her self-confidence. While she would plead her case over dinner, I'd lean over to her and say, Hey, do you generally feel pretty good about yourself? and she'd say, Yeah. Are you anxious? No, not compared to some of the people I know. Well, all of the research shows that the more kids are on a smartphone, the more anxious and depressed they become. So, do you want to be less confident and more anxious? Then I'd watch her face change from that youthful optimism to the cold reality that it just wasn't going to happen. Once Natalia finally got her smartphone, I could see how she was becoming like many of us who use it as a coping mechanism to seek reassurance. For example, imagine you're meeting a friend for dinner at 7:00 p.m. and they haven't arrived. You start to worry: Am I in the right place? Did they forget? Are they okay? As the uncertainty increases, you start to feel anxious. You fidget, you feel butterflies, maybe a little

uncomfortable. Eventually, you pull out your phone to get reassurance by texting your friend, Where are you? When they respond, just paired your worry and anxiety is washed away, and you feel better. Now, if you set that with that discomfort and uncertainty, you'd strengthen your resilience to anxiety. There's a network in our brains that's like a muscle. It gets a workout every time we sit with anxious sensations and worrisome thoughts. But most of us don't sit with it. Instead, we look for reassurance and instant relief by texting. So, just like the pigeon that learned to count, our smartphones can train us to become more anxious every time we use them to seek reassurance. The danger of our coping mechanisms is that they make sense at the time, but they go undetected until we hit a perfect storm, a time in our lives when it seems like everything is going wrong, and the energy in our internal batteries becomes depleted. For example, let's say over the past 6 months, Natalia's friends have treated her.

horribly. She got cut from her soccer team, and our family dog died. This perfect storm depletes her internal battery to 40%, and she no longer feels like herself. When she gets a bad report card, Natalia will revert to another coping mechanism to work harder through a tough time. This has helped her succeed in the past, but with a depleted battery, she just can't get things back on track. This reinforces negative thoughts. What's wrong with me? Oh, nothing is working. I'm such a [Music] loser. Every time Natalia has these thoughts, the self-critical muscles in her brain become stronger. Her self-confidence crashes, and her depression grows. If Natalia is like most of us, what can we do to break these patterns and improve our self-confidence? Well, if it was physical fitness, we'd all have to start moving more. The mental fitness equivalent is to talk more. The issue is that there's still a lot of stigma attached to mental health. We tend to keep our struggles to

ourselves because we're afraid that we'll be seen as weak or incapable. We need to change this narrative by talking more about the issues in our lives, by talking we UNC cover are in helpful coping mechanisms, and that awareness is the first step to unlearning them. Now here's the sobering truth: mental health is complicated and nuanced. You are all unique, and your behaviors have been shaped over a long time, so I can't tell you what's best for you in your situation without knowing more about you. Instead, I hope to inspire you to take the time right now to learn more about yourself, and you can start by asking yourself these two questions. First, what do you do when you feel stressed, anxious, or sad? And second, have these feelings gotten better or worse over time? If the answer is worse, then you're relying on an unhelpful coping mechanism. Just like the pigeon that learned to count, our brains have an amazing capacity to build new connections and unlearn unhelpful habits by trying

something new. It could be learning new strategies, like sitting with your anxiety, breathing to take the edge off, or my favorite, balancing your thoughts to become more self-confident. It all starts with us talking more about our own patterns of insanity and admitting that we all have them, even us '90s grunge psychologists. Thank you.

Are Your Coping Mechanisms Healthy? | Andrew Miki | TED

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비둘기 수 세기와 인간의 정신 건강 사이의 연관성

비둘기는 시간이 지남에 따라 학습된 행동을 강화하는 '형성'이라는 과정을 통해 수를 세도록 훈련할 수 있습니다.

이러한 점진적인 습관 강화는 인간이 불안과 우울증을 유발하는 대처 메커니즘을 개발하는 방식과 유사합니다.

이러한 도움이 되지 않는 대처 패턴을 인식하고 이해하면 개인의 정신 건강을 긍정적으로 변화시키는 데 도움이 될 수 있습니다.

자신감을 키우는 육아: 심리학자 아버지의 교훈

심리학자인 연사는 십대 딸 나탈리아의 자신감을 키우기 위해 자신의 양육 방식을 공유합니다.

그는 불안과 우울증이 자신감에 미치는 부정적인 영향과 이러한 어려움을 극복하는 것의 중요성을 강조합니다.

또한 스마트폰 사용이 자녀의 정신 건강과 자신감에 미칠 수 있는 잠재적인 악영향에 대해서도 이야기합니다.

불안과 회복탄력성에 대한 대처 메커니즘의 영향

문자를 통해 안심을 구하는 것은 일시적으로 불안을 완화할 수 있지만, 뇌의 불안 반응을 강화할 수 있습니다.

대처 메커니즘은 당장은 도움이 되지만 내면의 에너지를 고갈시키고 부정적인 생각을 악화시킬 수 있습니다.

부정적인 패턴의 악순환을 끊고 자신감을 향상하려면 정신 건강 문제에 대해 보다 열린 마음으로 소통해야 할 수 있습니다.

정신 건강에 대한 내러티브의 변화

많은 사람들이 자신의 어려움을 이야기하는 것을 두려워하여 정신 건강에 대한 낙인이 찍히기도 합니다.

정신 건강의 복잡성과 우리의 행동을 형성하는 고유한 요인을 인식하는 것이 중요합니다.

우리의 대처 메커니즘을 되돌아보고 새로운 전략을 시도함으로써 도움이 되지 않는 습관을 버리고 두뇌에 새로운 연결망을 구축할 수 있습니다.