In this episode, I explain a specific writing protocol shown in hundreds of scientific studies to significantly improve immediate and long-term health. I explain how to implement this specific protocol, which takes only four days and 15-30 minutes per day. I also explain the mechanism for how the four-day writing protocol affects neuroplasticity (brain rewiring) and brain function in the short and long term. I explain how these brain changes positively impact our physical health, including our system's immune function and thus our ability to combat infections, improve sleep, reduce feelings of physical and emotional pain, lower anxiety, and bring about healing from traumas. This episode ought to be of interest to anyone seeking better mental and/or physical health through the use of brief yet highly effective science-supported protocols.

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Waking Up: wakingup.com/huberman
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Articles
Confronting a traumatic event: toward an understanding of inhibition and disease: bit.ly/3QMlLD1
Natural emotion vocabularies as windows on distress and well-being: go.nature.com/3QKtYHB
Disclosure of traumas and immune function: Health implications for psychotherapy: bit.ly/3R6y65d
Putting Feelings Into Words: bit.ly/3G4T2nQ
Increasing honesty in humans with noninvasive brain stimulation: bit.ly/47jAmgh
The β1-adrenergic receptor links sympathetic nerves to T cell exhaustion: go.nature.com/3MPKXr5
Writing About Emotional Experiences as a Therapeutic Process: bit.ly/3rOVn2B
Brain and body are more intertwined than we knew: go.nature.com/3MMSXcj
Therapeutic Journaling: bit.ly/3upAImX

Books
Opening Up by Writing It Down: How Expressive Writing Improves Health and Eases Emotional Pain: amzn.to/47FDnaK
Trauma: The Invisible Epidemic: How Trauma Works and How We Can Heal From It: amzn.to/47HrNMg

Other Resources
Dr. James Pennebaker: bit.ly/47CZ7ng
Dr. Paul Conti: Therapy, Treating Trauma & Other Life Challenges (Huberman Lab episode): hubermanlab.com/episode/dr-paul-conti-therapy-treating-trauma-and-other-life-challenges
Guest Series | Dr. Paul Conti: How to Understand & Assess Your Mental Health (Huberman Lab episode): hubermanlab.com/episode/guest-series-dr-paul-conti-how-to-understand-and-assess-your-mental-health
Science of Social Bonding in Family, Friendship & Romantic Love (Huberman Lab episode): hubermanlab.com/episode/science-of-social-bonding-in-family-friendship-and-romantic-love
Using Your Nervous System to Enhance Your Immune System (Huberman Lab episode): hubermanlab.com/episode/using-your-nervous-system-to-enhance-your-immune-system
Tools for Managing Stress & Anxiety (Huberman Lab episode): hubermanlab.com/episode/tools-for-managing-stress-and-anxiety

Timestamps
00:00:00 Journaling Protocol for Mental & Physical Health
00:03:06 Sponsors: LMNT, Eight Sleep & Waking Up
00:07:16 Journaling & Confronting Traumatic Events
00:11:25 Tool: Expressive Writing
00:14:38 Morning Notes, Gratitude Journaling, Diary Journaling
00:18:00 Tool: Consecutive Writing Bouts; Trauma Definition
00:24:38 Low Expressors vs. High Expressors
00:29:29 Tools: Language, Vocabulary & Emotion; Analyzing Writing
00:35:02 Tool: Writing Session Tips
00:39:31 Sponsor: AG1
00:41:02 Positive Mental & Physical Benefits
00:46:45 Expressive Writing & Immune Function; Brain-Body Connection
00:57:02 Sponsor: InsideTracker
00:58:10 Neuroplasticity, Prefrontal Cortex & Subcortical Structures
01:05:00 Structured Writing, Trauma & Narratives; Truth-Telling
01:08:56 Neuroplasticity, Truth-Telling & Relief from Trauma
01:15:32 Honesty, Brain Activity & Narratives
01:22:01 Overcoming Trauma & the Brain; Stress, Emotions & Honesty
01:26:41 Expressive Writing Protocol & Benefits
01:36:16 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

#HubermanLab #Science #Journaling

Title Card Photo Credit: Mike Blabac - blabacphoto.com

Disclaimer: hubermanlab.com/disclaimer

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