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convinces the other monkeys that it is dominant but only for a few days Before long it will be
tested exposed as a pretender and likely injured in the process
Your mammalian brain does not release serotonin and other moodboosting chemicals
dopamine oxytocin and endorphins whenever you want It uses them to reward you for
accomplishing specific survival criteria It releases them in spurts when unconscious brain
circuits perceive an improvement in survival and reproductive prospects Most people are
frustrated by their inability to fulfill the stringent requirements used by their neurochemical
guidance system Frustratingly the criteria for attaining happiness chemicals are usually held
just beyond our reach making it nearly impossible to win and thus impossible to be happy
This is why using our cortex to try to pry serotonin from our subcortex limbic system often
leads to selfdestructive statusseeking
Chapter Serotonin Optimism and Cooperation
Illustration A One wolf left asserting dominance over another right with a threat display Note that
the teeth are bared the ears are flattened forward and the hackles are raised The submissive wolf lowers
its head presses its ears backward splays its legs and turns away to appease the dominant individual
B Similar body language is seen in cats C Amother chimp protects her baby
A signal that is constantly on has no informational value Consequently our serotonin
levels have evolved to fluctuate dramatically and subside quickly Humans spend their entire
day trying to boost their mood from a brain trying to ration the relevant chemicals for the
proper circumstances To transcend this we need to choose to feel satisfied with precisely the
amount of social power we already have By being fully content with whatever level of
dominance you currently have you give your unconscious the same level of security that comes
with being an alpha When other people see this healthy nondominating selfsatisfaction
they will instantly respect you
Changing your outlook on your wins and losses is essential Otherwise no number of
victories will satisfy your serotonin system for long Take pleasure in past accomplishments
no matter how old Think about all the hard work you have put in over your life and feel good
about it Focus your attention on the small triumphs you have every day Once you learn to
celebrate each win for a bit longer you will not find yourself hurried into the next risky scheme
for serotonin Rather than focusing on the most shameful or embarrassing moments
concentrate on the laurels that stick out in your mind We need to take responsibility for
coaxing our brains happiness chemicals to change rather than waiting on the world to change
Serotonin Abundance and Gratitude
all things work together for good Romans
Low serotonin promotes fear fleeing and submission in many animals from reptiles to insects
Even crustaceans such as lobsters utilize serotonin to establish hierarchy We share a common
ancestor with lobsters over million years ago This shows how ancient our status system is
In fact it goes back to worms
In the microscopic roundworm C elegans serotonin acts as a signal that follows the
discovery of a new grazing area When the worm finds food serotonin acts to slow down its
incessant burrowing and activates the muscles used for feeding Depletion of serotonin in these
little guys makes them act as if they were in a lowfood environment and causes them to travel
faster in their search for food It also suppresses mating and egglaying Across species
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
depletion of serotonin convinces animals that they are experiencing food scarcity This action of
serotonin caused scientists to reframe its purpose more broadly It is now conceptualized as an
indicator of the availability of natural resources
We have discussed how serotonin indicates social rank in primates but rank is just a special
case of serotonins broader significance resources Highranking primates have high serotonin
levels because they have priority over mating and food Just as with the worm serotonin
convinces them that it is okay to relax and take advantage of the opportunities available to
them In a sense primates are just hairy fourlegged worms whose social lives have grown
more complex Selfsubordination is just the strategy of a worm that has become convinced
that resource availability is low in the current environment
This knowledge enables us to easily sidestep status as a means for attaining serotonin
Instead we can go to the primordial root of serotonin release feeling like the resources in our
life are abundant The magic button for increasing your serotonin and happiness does not lie in
putting other people down It is found in cultivating gratitude by focusing on the resources
available to you
Scientists have found that gratitude stimulates the brains pathways involved in reward
social bonding and positive appraisal It facilitates the recording and retrieval of positive
memories Gratitude stimulates serotonin release the parasympathetic response and the
actions of the vagus nerve Feeling thankful counteracts tendencies toward social comparison
narcissism cynicism and materialism Lets accomplish all of this by expressing
gratefulness daily
Serotonin Activity Practice Feeling Grateful
What can you feel glad about right now What about the last year yesterday or the present
moment can you savor Fill any sense of scarcity or deficit by changing your mindset from
one of deprivation and neediness to one of abundance fulfillment and plenty Reminisce
about past achievements and cherish moments of joy and connectedness Treasure your
friends and family Feel appreciative of everyone in your life Imagine that you are a content
microscopic worm with all its needs met and not a worry in the world
Common gratitudebuilding exercises include thinking of one thing to be grateful for every
day writing a letter every week thanking someone who helped you or simply using the word
grateful during conversation once a day Exercises like these are some of the most effective
happiness enhancers known to psychology When you do this permit yourself to feel
enthusiastic starryeyed and naively idealistic
Keeping a gratitude journal has shown significant clinical benefits Simply writing down a
few things that you are grateful for one to three times per week can raise serotonin increase
life satisfaction and reduce depressive symptoms Gratitude journaling has been well
researched and validated far beyond anecdotal selfhelp Numerous studies have shown that
journaling for just a few weeks can create dramatic positive changes in brain activity that
remain for months The clinical results have been shown to rival those of antidepressants
The scientific justification for focusing on gratitude is so strong that it encouraged the
Chapter Serotonin Optimism and Cooperation
Program Peace Gratitude Journal which is available on the website But you certainly dont
need that to get started
Serotonin Exercise Make Entries in a Gratitude Journal
Locate a journal find a pad of paper or create a new file on your computer Start making
entries where you write about what you have to be grateful for Here are some questions to
get you started
What can you feel thankful for right now This could be an experience a conversation
a meal or the weather
Has someone done something nice for you recently List people you are grateful for
and explain why
What places are special to you
What have you learned recently that you value
What activities make your life better
What fills you with wonder
What do you have to be optimistic about