The goal of this book is to make fundamental neuroscience accessible and applicable to everyone, enabling them to modify behaviors and thoughts that cause them distress and to manage intense emotions.
To put it simply, it is about using the knowledge and experience of psychiatrists, psychologists, and neuroscientists to become the personal physician of one's own mind.
The brain is educable, and by understanding its functions, you can educate your own brain.
--- From "Entering"

We develop the ability to regulate our emotions as children.
By listening to our parents and other adults' comments and advice about our emotional reactions, we learn how to regulate our own emotions and manage them so as not to upset those around us.
If children are left without repeated advice or receive wrong advice during this period, they may become emotionally bound or go in the wrong direction.
Then, even as an adult, you will cause pain and hurt to those close to you.
But it's not too late to learn how to regulate your emotions as an adult.
--- From "Chapter 2, 'The Brain of Habit'"

What we know so far is that more neurons are born in the basal ganglia, which are involved in habits and routines, and in the limbic system, which is part of the hippocampus.
It is said that our brain continues to produce new neurons until we are 90 years old.
So don't lose hope! Even as we age, if we keep building roads, we can make a difference. It's never too late!
--- From "Chapter 4 'Brain Plasticity'"

Anything newly learned, whether good or bad, needs time to be integrated into our brain.
This time is also necessary for brain plasticity and memory.
Sleep and rest enhance learning ability.
If you want to eliminate inappropriate behavior or instill new habits in your brain (like talking out your anger), you need to take time for rest and patience.
--- From "Chapter 5 'Learning'"

Emotions provide useful guides for adapting to the environment.
We experience this in our daily lives from the time we are newborns.
In reality, we are driven by the need to fulfill our needs, especially relational and emotional needs.
For example, emotions may be a response to frustration at unmet needs.
--- From Chapter 6, “Emotions Useful for Environmental Adaptation”

Psychology focuses on how mental illness is maintained by avoidance or control behaviors.
People with bulimia choose to eat rather than face conflict, and people who self-harm hurt themselves to quietly drown out their grief.
People with obsessive-compulsive disorder may spend hours washing to get rid of feelings of dirtiness, while people with social phobia may avoid others to avoid feeling shame.
There are countless examples of discomfort that arise from avoidance and control.
So we have to learn another way.
--- From Chapter 7, 'Avoidance and Control'

To put it simply, when you experience an emotionally unpleasant situation as a child, your amygdala records it as a trauma.
Emotional memory is what acts like a filter.
It's something that you feel like you have something in your heart, even though you can't explain it clearly.
--- From Chapter 12, “The Power of Psychological Schemas”

If you delay your impulsive action for just a few minutes, you'll find that the feeling doesn't last long.
This exercise will be helpful when you're in conflict with someone, about to make a purchase, feeling anxious and unsure, craving sugar or alcohol, or wanting to send an insulting email.
--- From "Chapter 18 'Parallax Technique'"

To practice mindfulness, you need to let your thoughts flow rather than reinforcing them by talking them out.
Rather than avoiding or controlling the emotions that suddenly arise, we should embrace them as they are.
Here, we act on the strength of our emotions, almost like rumination.
At this moment, focus on your breathing and be aware of the part of your body that is touching the chair.
This is called 'anchoring', likening it to a ship dropping anchor.
Then you just have to wait until everything becomes quiet.
Rehabilitating your brain in this way forces it to reconsider negative thoughts and stop automating the process of immediate action based on the influence of emotions.
--- From "Chapter 20 'Mindfulness'"

Positive psychology, despite the addition of the word "positive," does not tell us to pursue eternal happiness.
Eternal happiness can be a trap that traps you.
There's no magic formula to improve your life, but there are daily activities that, if done consistently and consistently, can benefit your brain.
This is particularly effective in rewiring the brain.
--- From Chapter 34, "The Pursuit of Happiness"

Therefore, we need to lower the intensity of our emotions and get out of the rumination spiral.
It is true that there were events in the past that tormented me, but what torments me now is the act of continually ruminating on those events.
Since what we can change is the present, not the past, let's focus on breaking free from rumination.
--- From Chapter 37, “Anger and Injustice”

The possibilities of the brain are endless.
If time permits, you can learn languages ​​and musical instruments.
It can reduce negative emotions, increase positive emotions, improve relationships, and free your brain.
“How do you plan to spend your time on this earth?”

--- From "Conclusion: 'Now a new life begins'"