RESILIENCE TRAINING THAT CAN CHANGE THE BRAIN

IF 0.9 Q4 PSYCHOLOGY, APPLIED

Consulting Psychology Journal-Practice and Research Pub Date : 2018-03-01 DOI:10.1037/cpb0000110

G. Tabibnia, D. Radecki

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引用次数: 61

Abstract

In this article, we provide a review of the latest research on behavioral and cognitive strategies that cultivate resilience and change the brain. We begin with a primer on the neuroscience of emotions and stress and how the brain regulates them. Then we focus on two major pathways to building a resilient brain: (a) behavioral pathways (learnable behaviors and habits) and (b) cognitive pathways (learnable cognitive/linguistic strategies). For the former, we review behaviors that can directly down-regulate fear and stress, including facing fears and controlling stressors. We also review behaviors that can boost physical health and therefore resilience; these strategies include sleeping, exercising, and dietary restriction. In addition, we review social behaviors that can boost resilience, such as connecting socially and expressing gratitude. For the latter, we review cognitive pathways to resilience. These include emotion-regulation strategies such as verbal expression of emotion, affect labeling, and cognitive reappraisal. We also discuss cognitive-training approaches, including cognitive-bias modification, mindfulness training, and cognitive therapy. Finally, we discuss issues related to coaching resilience, including the neural bases of expectation, growth mind-set, and self-affirmation, three factors that can influence learning and effectiveness of the various strategies discussed in the article, and we close with a summary of the current understanding of resilience and the human brain.

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弹性训练可以改变大脑

在这篇文章中，我们提供了行为和认知策略，培养弹性和改变大脑的最新研究综述。我们从情绪和压力的神经科学以及大脑如何调节它们开始。然后，我们将重点关注建立弹性大脑的两个主要途径:(a)行为途径(可学习的行为和习惯)和(b)认知途径(可学习的认知/语言策略)。对于前者，我们回顾了可以直接降低恐惧和压力的行为，包括面对恐惧和控制压力源。我们还审查了可以促进身体健康从而增强适应力的行为;这些策略包括睡眠、锻炼和饮食限制。此外，我们还回顾了可以增强复原力的社会行为，如社交联系和表达感激之情。对于后者，我们回顾了恢复力的认知途径。这些包括情绪调节策略，如情绪的言语表达、情感标签和认知重新评估。我们还讨论了认知训练方法，包括认知偏差修正、正念训练和认知治疗。最后，我们讨论了与教练弹性相关的问题，包括期望的神经基础、成长心态和自我肯定，这三个因素可以影响文章中讨论的各种策略的学习和有效性，最后我们总结了目前对弹性和人类大脑的理解。

本文章由计算机程序翻译，如有差异，请以英文原文为准。

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来源期刊

Consulting Psychology Journal-Practice and Research PSYCHOLOGY, APPLIED-

CiteScore

2.50

自引率

9.10%

发文量

期刊介绍： Consulting Psychology Journal: Practice and Research serves as a forum for anyone working in the area of consultation. The journal publishes theoretical and conceptual articles, original research, and in-depth reviews with respect to consultation and its practice. The journal also publishes case studies demonstrating the application of innovative consultation methods and strategies on critical or often overlooked issues with unusual features that would be of general interest to other consultants. Special issues have focused on such current topics as organizational change, executive coaching, and the consultant as an expert witness.