Outline

Understand the key brain regions.

• Prefrontal cortex, limbic system, striatum
• Neurotransmitters: serotonin, dopamine, norepinephrine, oxytocin, etc.
• How it all fits together

There are key principles from cognitive-behavioral interventions.

• Behavioral Activation Therapy (BAT)
• Acceptance and Commitment Therapy (ACT)
• Mindfulness-Based Cognitive Therapy (MBCT)

The benefits of exercise should be utilized.

• Benefits on serotonin and dopamine systems, as well as stress reductions
• Intensity and frequency of exercise required
• How simply being outdoors can help

Minding the Amygdala is about awareness of emotions.

• Labeling feelings to reduce amygdala activity
• Making the most of ACT to reduce stress

Set goals, make decisions, and regulate brain activity.

• The impact of goal-setting on lower-level processing
• Choice, decisions and happiness
• The importance of intention and voluntary choices
• Simple strategies for applying BAT

Low-Tech Biofeedback.

• The mind-body connection, meditation and MBCT
• Understanding heart-rate variability
• The power of breathing
• How postural changes, muscle tension and facial expressions can affect mood

How the brain changes habits.

• The distinction between impulses and routines
• Cognitive and emotional habits
• The relationship between habits and stress
• Cognitive-behavioral approaches to changing habits

Social solutions

• The impact of social support on the brain’s stress response
• The power of physical touch
• Why social interactions are rewarding
• How social support can improve the efficacy of medication

The power of gratitude.

• The impact of gratitude on key neural circuits
• How to operationalize gratitude in order to implement it in daily life

Most of the time, make the most of sleep.

• How sleep affects mood
• Key changes in sleep hygiene that improve sleep quality

There are limitations to neuroscience research.

• fMRI imaging
• Things to consider regarding animal studies
• Simple explanations for complicated processes