prolog
Why do we keep thinking about people we hate?

People who are suffering from that person
A relationship that cannot be separated even if one wants to
Training to judge that something is 'not important'

Chapter 1: A Sleepless Night of Worries

Reasons for Monday Blues
If you feel dizzy thinking about your mother-in-law
Strategy to get that person out
Chapter 1 Summary: Is it because of the amygdala in my brain that I keep thinking about that person?!

Chapter 2 Why can't I get that person out of my head?

'Don't worry' is the worst advice
The brain has a harder time forgetting than remembering.
Why do I feel more anxious at night?
Chapter 2 Conclusion: The Brain Doesn't Forget That Person Easily

Chapter 3: 7 Techniques to Erase That Person From Your Mind

Filmmaking techniques
Writing techniques
Reframing technique
Time-limited technique
Now, here technique
Somatization techniques
Verbalization techniques
Harmonious use of seven techniques
Chapter 3: Wrapping Up: 7 Techniques in Practice

Chapter 4: If you find something you love, you can forget that person.

How to live 'for myself'
If you find something fun to do, you can forget that person.
The man disappeared after three weeks.
Chapter 4 Conclusion: That guy is finally gone!

Chapter 5 While I was sleeping, that person disappeared from my mind.

The reason why that person comes to mind every night
We dream and organize our emotions.
What if that person doesn't leave your mind even when you sleep?
Lifestyle habits that create a healthy sleep cycle
Sleep healthily with a regular routine
Chapter 5: Conclusion: Sleep is key to making that person disappear.

Chapter 6: 5 Brain Training Techniques to Calm the Mind

Calming the Amygdala with the 4-7-8 Breathing Technique
Relaxing the amygdala with mindfulness
Stabilizing the Amygdala with Light Exercise
Build a positive amygdala with gratitude practice
Building a Stronger Amygdala by Improving Your Lifestyle
Chapter 6: Conclusion: Building a Positive and Healthy Brain Through Training

Chapter 7: Practice! How to Deal with That Person Who Makes Me Trouble

How to Deal with a Strict Boss
How to Deal with a Cheeky Junior
How to Deal with 'You Who Hate Me'
How to Deal with an Indifferent Husband
How to Deal with Social Media Addiction

Chapter 8: The Most Important Thing to Live a Happy Life

When my mind is at peace, I can see the other person's mind.
What makes people happy
The moment that person opens his heart

Epilogue
May the sun shine on your heart

Translator's Note
Can I erase that person from my mind?

The real reason why that person comes to mind all day long
The secrets of brain science that will solve your troublesome worries!

From the moment I open my eyes on Monday morning, my heart is heavy because of 'that person'.
I can't get that person out of my mind on the way to work, during lunch, or even on the weekends.
People around me speak lightly.
“Don’t worry about it.” “Don’t take it to heart.” But if that were the case, things would have been okay a long time ago.
Michihito Sugawara, author of "How to Erase That Person From Your Mind," says:
“You are not strange.
“Your brain is just functioning perfectly normally.”

Patients who visit the clinic of the author, a neurosurgeon with 30 years of experience, complain of headaches, insomnia, and dizziness, but most of them show no abnormalities in the brain upon examination.
But as we talked, we discovered something in common.
“Teacher, just thinking about that person makes me feel unwell.” The stress from a specific person was manifesting as physical symptoms.

The crux of the problem was in the amygdala in our brain.
When the amygdala judges someone it dislikes as a 'dangerous person', it sounds an alarm 24 hours a day without rest.
So even when that person is not in front of you, he or she keeps lingering in your mind.
More importantly, the brain has a much harder time 'forgetting' than 'remembering'.
So the advice to “don’t take it to heart” won’t work.

A simple way to erase that person from your mind
7 Brain Science Techniques to Restore Comfort to Your Daily Life

This book's approach is completely different.
I don't want to completely erase my memories.
Instead, it sends a signal to the amygdala saying, “It’s okay to let your guard down now.”
It's about making 'that person' into something like 'the sound of the office air conditioner'.
Our brains receive a tremendous amount of information every moment, but we are not conscious of most of it.
This is because the brain categorizes it as ‘unimportant information.’
'That person' can be made into that kind of being.

The seven techniques presented in this book require no special tools or time.
You can practice it right away, on the subway on your way to work, before entering a conference room, or even before going to bed.
This includes looking at painful memories as if they were scenes from a movie, pouring out the thoughts swirling around in your head onto paper, and relaxing your body to send your brain a safety signal.
We've included a checklist and key summary to help readers with similar concerns diagnose their own mental state, making it easier for them to approach and follow the techniques.


The small and cute format that is easy to carry around and read, as well as the lively illustrations, add to the pleasure of reading.
It contains the affectionate power to accept even negative thoughts as they are and to comfort them.
It's time to get away from that person who keeps coming to mind and focus on myself.
This book will help those who are tired of complicated human relationships find a light and comfortable daily life again.