두뇌 보호하기: 자극과 건강한 습관 관리하기

### 즐거움과 두뇌 건강의 균형: 현대의 도전 과제에 대한 이해와 극복
* 👁 지속적인 화면 시청과 같은 과도한 시각적 자극은 정신 건강과 행복에 부정적인 영향을 미칠 수 있으며, **TV 시청의 행복지수가 낮았다는 하버드대 연구**에서도 알 수 있듯이 정신 건강 및 행복에 부정적인 영향을 미칠 수 있습니다.
* 💭 드라마 시청이나 비디오 게임과 같이 억압된 욕구를 해소하는 활동에 참여하면 **도파민 중독**으로 이어질 수 있으며 시간이 지남에 따라 **인지 기능에 영향을 미칠 수 있습니다.**
* ⏳ 미루는 행동은 **불안과 공포를 즉각적으로 완화**할 수 있지만, 종종 처음 두 가지 행동으로 되돌아가 **강한 자극에 대한 뇌의 갈망**을 강화합니다.
* 🧠 2024년에 발표된 인터넷 및 스마트폰 중독이 전전두엽 피질에 미치는 영향에 관한 연구에 따르면, **즐거운 활동에 장시간 노출**되면 뇌에 변화가 생길 수 있습니다.
* 😔 자극이 강한 활동을 갑자기 중단하면 기분 변화와 부정적인 감정이 유발되어 **일부 사람들은 더 많은 자극을 찾거나 해로운 행동**을 하게 될 수 있습니다.
* 🌿 쾌락으로 포화된 뇌를 정상 상태로 회복하려면 **자극적인 콘텐츠에 대한 노출을 제한**하고 의식적으로 더 조용하고 덜 자극적인 활동에 참여하는 것이 좋습니다.
* 🔄 습관은 본능을 극복하고 즉각적인 만족에 반하는 선택을 더 쉽게 할 수 있도록 도와주므로 **건강한 습관을 기르는 것은 뇌 건강을 유지하는 데 매우 중요**합니다.
* 📚 두뇌를 보호하고 더욱 발달시키기 위한 방법으로 **책 읽기를 권장**하며, 독서를 과업으로 생각하지 말고 **즐거움으로 접근**하라는 조언도 함께 제공합니다.

과도한 시각적 자극, 억압된 욕구를 해소하기 위한 행동, 미루는 행동은 뇌의 건강과 인지 기능에 부정적인 영향을 미칩니다.

Hello, hello. Could you please introduce yourself briefly? Nice to meet you. I am Bae Jong-bin, a psychiatrist, and I am currently working as a writer and blogger to share useful knowledge about internal medicine. Today, I would like to know more about the brain. What are some common behaviors in our daily lives that can negatively affect our brain? There are many, but I would like to mention three key behaviors. The first is the act of seeing. In modern society, there are many visual stimuli. We are constantly looking at something, whether we are eating, taking a bus or subway, or even when we are meeting someone and having a conversation. Have you ever seen children watching videos in a restaurant?

It seems noisy, right? How do you feel when you see things like that? On one hand, I can understand, but on the other hand, if you see that much, I think it could be bad for mental health. Yes, that's right. I truly understand the feelings of parents. They don't want their children to make a mess or harm others, and I completely understand the desire to enjoy delicious food after such a long time at a restaurant. However, let's think about the expressions of the children. While they might be watching something fun, most of the time, they are just staring blankly. Yes, that’s true. It seems like they are concentrating on something, but they are often distracted by visual stimuli around them and end up watching out of necessity. In a way, this could be seen as parents unintentionally trying to control their children using these visual stimuli.

There is a question we need to consider: will children truly be happy watching that video? I doubt they will feel an immense sense of happiness. So, I would like to introduce a study conducted by Harvard University, which was published in a journal called Science. The study surveyed over 5,000 people to investigate how happy individuals feel during various activities. Participants were asked to download an application that would send them alerts, prompting them to report what they were doing at that moment and how happy they felt. After conducting the research, it was found that people are happiest when they are, first, sharing love; second, exercising; third, having conversations; fourth, playing; and fifth, listening to music. So, then...

When we look at something, how happy do we feel? Interestingly, among the 22 behaviors listed, watching television ranked first. However, it was in the lower tier, not even making it to the middle. Meanwhile, the 15th position was occupied by doing homework. This suggests that watching something provides a level of happiness similar to that of doing homework, which is not really a happy activity. Nevertheless, we continue to watch because this visual stimulation is such a strong urge for us. Therefore, for those who spend a lot of time watching something, it might be worth considering whether this activity truly makes them happy, or if watching such things actually helps them become happier. It’s good to reflect on this at least once. Moving on, the second behavior involves actions that relieve our repressed desires.

Don't our mothers enjoy watching dramas? Why do they love watching dramas so much? Is it because they can express their repressed desires through them? That's right. All women want to be loved, to receive attention, and to feel empathy from someone. However, at home, it's not like that. Fathers are busy working, children are preoccupied with their own activities, and they feel lonely. In this current world, they cannot fulfill these desires. As a result, they have no choice but to suppress these needs in their lives. But what happens when they see the protagonists in dramas? They are loved, they receive attention, and they feel empathy. By identifying with these characters, women experience a catharsis where their repressed emotions are released. At that moment, they feel an immense pleasure.

I talked about women, but in fact, men are not much different. There must be suppressed desires among men as well, like the desire to win and be recognized. But what is the reality? It's not easy for anyone to win. So, inevitably, they have to suppress these desires and live with them. In the meantime, through sports, games, fishing, or fantasy stories, they experience temporary victories or recognition through the protagonist or themselves. At that moment, they feel a strong sense of catharsis, which leads them to unconsciously repeat such behaviors. Thus, we repeatedly engage in actions that relieve our suppressed desires without realizing it. The problem is that as we continue to do this, we are constantly exposed to strong stimuli. This is what is commonly referred to as dopamine addiction these days.

Is it similar to that? Yes, that's right. In the case of the third one, it’s procrastination. For the first and second ones, you might relate, but some might find procrastination a bit puzzling. However, surprisingly, procrastination can provide a significant sense of pleasure. Do you have anything that you tend to procrastinate on? I really procrastinate well; I’m the same way. What do I procrastinate on? Honestly, when it comes to presentations or filming, being exposed to a situation where someone evaluates me makes me procrastinate in preparing. When I think about whether what I’ve prepared will be interesting to others or if they will find it engaging, I feel anxious, scared, and fearful. But when I procrastinate, those uncomfortable feelings are instantly relieved.

Doing something can be scary and burdensome, but by procrastinating, you can resolve all those feelings in just one second. As a result, you can feel a great sense of pleasure at that moment. This is why we tend to repeat procrastination. Procrastination itself gives a significant pleasure, so after doing it once or twice, we keep repeating it. However, what happens when we procrastinate? Ultimately, we engage in the first and second activities, such as watching something or taking actions that satisfy our desires. In the end, we return to the first and second activities. As we continue this cycle, our brain becomes conditioned to seek great stimulation and pleasure. This can lead us into a vicious cycle, and when the brain becomes overly accustomed to pleasure, what problems might arise? Yes, the brain has the capacity to change.

Therefore, we adapt to our environment, which is known as neuroplasticity. A representative anecdote illustrating this neuroplasticity is the story of London taxi drivers. Researchers in London studied the brains of taxi drivers. In London, the roads are intricately connected, and there are said to be thousands of famous landmarks. Driving a taxi there is no ordinary task. To drive a taxi, one must pass a test known as The Knowledge of London. The researchers compared the brains of taxi drivers with those of the general public and bus drivers, who only drive the same routes. They found that the hippocampus, which is associated with this knowledge, had a significantly higher density and size in taxi drivers. Ultimately, our brains have the ability to change based on the environment we are exposed to.

Recently, in April 2024, a study was conducted that examined how the brains of internet and smartphone addicts change, using data from 22 existing fMRI studies. It was found that the function of the prefrontal cortex in our brains is diminished. The prefrontal cortex plays a crucial role in focusing, self-control, and memory. Therefore, when someone becomes addicted to something, these cognitive functions decline. 

Regarding attention, I would like to elaborate a bit more. Recently, patients have been coming to the hospital, believing they may have adult ADHD. When I ask about the diagnostic criteria, they indeed meet the criteria for ADHD, but there is one thing that does not match. What is that? When diagnosing ADHD in children, symptoms of inattention must be present before the age of 12.

There should be symptoms of hyperactivity and impulsivity, but when we ask these individuals, they say they did not have such issues in elementary or middle school. They studied well and were able to concentrate. However, as they became adults, they started having trouble focusing, which caused them difficulties. As I listened to them more, I found that many of them were addicted to something—whether it be smartphones, video games, or alcohol. Ultimately, this addiction resembles how individuals with ADHD experience decreased attention and memory, significantly impairing their concentration and making them appear as if they have adult ADHD. When the brain is continuously exposed to strong stimuli due to such addictions, cognitive functions like attention can greatly diminish. The term addiction can feel quite heavy, though.

Can I determine whether I should consider this an addiction or just a temporary issue? The things I enjoy and like can't really be classified as addiction. However, if I keep repeating certain behaviors and those repetitions negatively impact my life—such as my work, relationships, and personal life—then it could be considered an addiction. If I continue to indulge in and crave those behaviors despite the negative consequences, we can indeed label it as addiction. Additionally, being constantly exposed to these stimulating things can affect my mood. I mentioned earlier about the child watching videos in the restaurant; what happens if we take that video away? They get angry, right? They become frustrated.

Just like that, when we are continuously exposed to high levels of stimulation, our mood changes when that stimulation disappears. We may feel sad, angry, or irritated. We might also become anxious. Recently, many patients have mentioned that they feel fine when they are out having fun with friends, but once that ends and they are on their way home or alone at home, they feel empty, anxious, and uncomfortable. Ultimately, when we are exposed to strong stimulation and it suddenly disappears, our mood tends to shift negatively. As a result, some people seek out more stimulating experiences to alleviate these negative feelings, such as eating, drinking alcohol, or, in severe cases, even self-harm. Therefore, the brain's continual exposure to stimulating things affects attention and other aspects.

We need to be vigilant and pay attention to the fact that it can impair our cognitive abilities and make us feel depressed, anxious, and uncomfortable. When we suddenly stop engaging in pleasurable activities while our brains are accustomed to them, it is easy to experience various negative emotions. This might lead us to wonder if we are suffering from depression, prompting us to search for the cause elsewhere and potentially lose our way. With that in mind, you recently wrote a book titled The Betrayal of Thought, in which you provide many explanations. How can we restore a brain that has become saturated with pleasure to a normal state? First, I would like to suggest two things. The first is to limit the time we are exposed to these stimulating activities. Continuously engaging in them without any boundaries...

When you are frequently exposed to such things, it is inevitable that you will become more exposed to stimulating content. So, it's important to set a specific time frame, deciding from what time to what time you will engage in activities like using social media or watching YouTube. By establishing these principles and making an effort to stick to them, you can manage your exposure. 

In my case, when I went to the military training center, I had to submit my phone. At first, it felt really strange; it was as if I still had my phone in my pocket, and I kept looking for it, thinking I felt it vibrating. However, after a few days, I actually started to feel comfortable in that state. I began to engage in conversations with the people around me and became curious about their lives. I also started to notice the sounds of nature, like the rustling of trees and the chirping of birds. In a way, limiting exposure to stimulating content can lead to these kinds of realizations.

When we are exposed to certain things, interesting and fun aspects that were not visible before start to become apparent. Therefore, I would like to suggest limiting the time we are exposed to such stimulating elements as the first step. The second point is that if we continue to be exposed to stimulating things, it becomes difficult to concentrate on quieter elements. Stimulating things capture our attention without much effort; we can easily immerse ourselves in them. In contrast, quieter stimuli require us to consciously focus our attention, which means that if we are constantly exposed to stimulating content, it becomes honestly challenging to concentrate on the quieter aspects. Nonetheless, it is important to set specific times to focus on quieter elements. For instance, I often take walks in the park without my phone. During those moments, the atmosphere of the park and such elements...

It seems that the calm atmosphere felt while walking slowly resonates with the idea that, without a cellphone, an environment is naturally created that allows for more focus on tranquil moments. I think it would be nice to engage in activities like walking or exercising without a cellphone. Moving forward, in addition to methods for restoring a brain soaked in pleasure to normalcy, what can we do to utilize our brain's functions at 120% and maintain a healthy brain? In fact, you already know how to keep your brain healthy. What are some of those methods? Exercise, getting adequate sleep, and avoiding stimulating activities that we discussed today. However, one thing we need to consider is whether we will exercise every day, whether we will go to bed early, and what we will do with our cellphones.

When deciding whether to check Instagram or watch Netflix, it actually takes a significant amount of energy. This is because making choices that go against our instincts requires a lot of effort. At first, we might succeed because we are full of willpower, and for a day or two, we can manage it. However, ultimately, we tend to act according to what our brain leads us to do, and before long, we revert to our instincts. So, how can we make our brains healthier? I want to emphasize the importance of habits. Habits can overcome instincts. Let's think about commuting in the morning. When we wake up, we often feel tired and just want to sleep more; we don't want to go to work. Yet, we still go to work. Why is that? It's precisely because it has become a habit. Since it has been repeated so many times, we do it unconsciously.

Habits are formed automatically, so they can overcome our instincts. I will share a few methods to develop habits. The first method is to repeat specific actions in specific situations. The basal ganglia, a part of the brain, play a crucial role in relation to habits. The basal ganglia constantly monitor what we do in different situations. If we consistently perform the same action in a specific situation, then from that point on, the basal ganglia will automatically trigger that action whenever we find ourselves in that situation. Therefore, it is essential to identify specific situations. For example, if I decide that I will start reading books, just having the intention to read will not create a habit. What is important is to read in a specific situation. More specifically, I should establish a routine where I read in the evening after taking a shower.

Next, I should read a book. In this way, we need to repeat certain actions according to specific situations, which helps us remember and form habits. In a way, it’s like Pavlov's dog; when the bell rings, Pavlov's dog salivates. Similarly, when we encounter certain situations, we tend to repeat those actions. 

The second important point is the duration. Habits do not form just after one or two days. A university in London conducted a study on how long it takes to form a habit. They found that simple actions, like eating healthy food or drinking healthy beverages, can become habits after about two months. However, for more complex habits, like exercising, it takes about three months of repetition for them to become ingrained. Therefore, it’s crucial to maintain consistency for at least three months.

It is possible. As I mentioned earlier, if we repeat specific actions in certain situations for three months, they become our habits. Once they become habits, we can perform those actions in those situations without needing willpower. Therefore, if we can create good habits for our brains, we can expect to do more and live a happier life. Today, we've discussed a lot about the brain, but is there anything else you would like to add? Today, I explained methods to protect the brain from stimuli and how to keep it healthy. One more recommendation I would like to make is to read books. In fact, many people find reading to be quite burdensome. When they think about reading a book, they feel a sense of tension.

When something ends, I feel like I need to solve a problem, and I think I should gain something from it. Honestly, I felt the same way. Reading a book felt burdensome, tense, and like homework. However, when I changed my perspective, I found that reading became enjoyable. It's similar to watching a movie. When we watch a movie, we don't memorize all the characters or plan out the entire story. We don't take a test afterward either. Instead, we simply enjoy the scenes, the situations, and the atmosphere as they are. The same goes for reading. If we approach it not with the goal of gaining something but simply to enjoy the act of reading itself, it becomes enjoyable. Therefore, I strongly recommend reading as a way to protect and further develop your brain.

Recently, many good books have been published. I was really impressed after reading The Body's Organ by Yang Soo-in. Many people have read it. If there are any of you who haven't read it yet, I highly recommend The Body's Organ. It is a book recommended by a psychiatrist. Today, I shared various insights from neuroscience, and if you find this information interesting, I would appreciate it if you could also take an interest in my book, The Betrayal of Thought. 

Lastly, I would like to thank Director Bae Jong-bin for joining us today to discuss how we can normalize a brain soaked in pleasure, and furthermore, how we can change our brains to utilize them more healthily at 120%. So, we talked about what we need to do for that. This concludes today's psychology session. Thank you for your valuable insights.

쾌락에 절여진 뇌를, 회복하는 두 가지 방법 (배종빈 원장)

안녕하세요. '놀면서 배우는 심리학' 놀심 입니다.
우리가 일상 속에서 활용할 수 있는 심리학을 
재미있게 배워요!


놀면서 배우는 심리학

일반적인 행동이 우리 뇌에 미치는 영향

현대 사회에서 과도한 시각적 자극은 끊임없이 무언가를 보고 싶은 강한 충동에도 불구하고 정신 건강에 부정적인 영향을 미칠 수 있습니다.

하버드 대학교의 연구에 따르면 사랑을 나누고, 운동하고, 대화를 나누는 등의 활동이 가장 큰 행복을 가져다주는 반면, TV 시청은 훨씬 낮은 순위를 차지했습니다.

이 연구는 사람들이 시청 행위가 진정으로 자신을 행복하게 만드는지 생각해봐야 한다고 제안합니다.

또한 억압된 욕구를 해소하기 위한 활동에 참여하는 것도 뇌에 부정적인 영향을 미칠 수 있습니다.

우리가 드라마를 좋아하고 미루는 심리적 이유

여성은 드라마 시청을 통해 사랑, 관심, 공감에 대한 억압된 욕구를 충족시키며 카타르시스를 느낍니다.

마찬가지로 남성은 승리와 인정에 대한 억압된 욕구를 충족시키는 활동을 통해 카타르시스를 경험합니다.

또한 미루는 행위는 불안과 두려움을 해소함으로써 상당한 쾌감을 제공하여 회피의 반복적인 주기로 이어집니다.

이러한 주기는 뇌가 더 큰 자극과 쾌락을 추구하도록 만들어 잠재적으로 악순환과 도파민 중독으로 이어질 수 있습니다.

환경이 신경 가소성과 주의력에 미치는 영향

런던 택시 운전사의 뇌는 해마의 밀도가 더 높은 것으로 나타났는데, 이는 도시의 랜드마크에 대한 광범위한 지식과 관련이 있습니다.

2024년 4월에 발표된 한 연구에 따르면 인터넷과 스마트폰 중독은 전전두엽 피질의 기능을 저하시켜 집중력과 자제력에 영향을 미칠 수 있다고 합니다.

성인 ADHD로 인해 주의력과 기억력 저하를 경험하는 성인들은 실제로 스마트폰 사용이나 게임과 같은 행동으로 인한 중독과 과도한 자극의 영향을 받을 수 있습니다.

더 나은 정신 건강을 위해 자극 노출 관리하기

높은 수준의 자극에 지속적으로 노출되면 부정적인 기분 변화와 잠재적으로 해로운 대처 메커니즘으로 이어질 수 있습니다.

자극적인 활동에 제한을 설정하면 기분을 관리하고 인지 장애를 예방하는 데 도움이 될 수 있습니다.

또한 자극을 제한하면 개인이 더 조용하고 차분한 경험을 즐기고 집중력을 향상하는 데 도움이 될 수 있습니다.

휴대폰이 정신 건강에 미치는 영향과 습관의 힘

휴대폰 없이 걷는 것은 차분한 환경을 조성하고 고요한 순간에 집중력을 향상시킬 수 있습니다.

건강한 뇌를 유지하려면 운동과 충분한 수면을 취하고 자극적인 활동을 피하는 것이 중요합니다.

습관은 본능을 극복하는 데 중요한 역할을 하며, 최소 3개월 동안 특정 상황에서 특정 행동을 반복함으로써 개발할 수 있습니다.

더 건강한 두뇌를 위한 좋은 습관 만들기

3개월 동안 특정 행동을 반복하면 습관이 형성되어 의지력의 필요성이 줄어듭니다.

두뇌 발달을 위해서는 자극으로부터 뇌를 보호하고 건강하게 유지하며 즐겁게 독서하는 것이 좋습니다.

배종빈 원장은 쾌락에 젖은 뇌를 정상화하고 뇌 기능을 최적화하는 방법에 대해 이야기하며 심리학 세션을 마무리했습니다.