AMA #5: Intrusive Thoughts, CGMs, Behavioral Change, Naps & NSDR

[@PinkySprinkles]

Thank you Andrew, for your interest in humanity.

[@labsanta]

Takeaways: • Andrew discusses the difference between true OCD and typical behavior (02:32) • Andrew explains the 30-day dopamine system reset and its effectiveness for most people with addictions (06:30) • Andrew discusses the definition of thoughts in the context of neuroscience (07:43) • Thoughts are generated internally and do not require external sensations [09:49] • Thoughts tend to run automatically in the background [10:07] • External stimuli can structure our thoughts [10:27] • To abstain from thoughts, we need to be specific about which thoughts we want to abstain from [11:13] • If intrusive thoughts are not particularly disturbing, try to anchor your thoughts to some external stimulus or practice mindful meditation [11:34-12:43] • If intrusive thoughts are disturbing, treat them like traumas by getting clear about the narrative around those traumas, ideally with a therapist, or by journaling extensively [13:31-16:12] • Writing things down in detail can reduce the emotional load of intrusive thoughts and diminish their frequency over time [16:12-16:33] • Getting sufficient rapid eye movement sleep is important for removing the emotional load of traumatic experiences and intrusive thoughts [19:14]

[@ParasTube]

Thanks for this, I thought he would keep it concise as he promised lol

[@paulomoreira995]

thankss

[@jonmeisburg]

Here are some ways to take action on the key points from the Huberman Lab podcast episode on OCD and intrusive thoughts to improve your life: * **Learn more about OCD and intrusive thoughts.** The more you know about these conditions, the better equipped you will be to manage them. There are many resources available online and in libraries that can teach you about the symptoms, causes, and treatments for OCD and intrusive thoughts. * **Talk to a therapist.** If you are struggling with OCD or intrusive thoughts, talking to a therapist can be helpful. A therapist can help you to understand your condition, develop coping mechanisms, and manage your symptoms. * **Practice mindfulness meditation.** Mindfulness meditation can help you to become more aware of your thoughts and feelings, and to learn to accept them without judgment. There are many different types of mindfulness meditation, so you can find one that works best for you. * **Get enough sleep.** Sleep is essential for mental health. When you don't get enough sleep, you are more likely to experience anxiety, depression, and intrusive thoughts. Aim for 7-8 hours of sleep per night. * **Identify the triggers for your intrusive thoughts.** Once you know what triggers your intrusive thoughts, you can start to develop strategies for avoiding or managing those triggers. For example, if certain situations or activities make your intrusive thoughts worse, you may want to avoid those situations or activities. * **Develop healthy coping mechanisms.** There are a number of healthy coping mechanisms that can help you to manage intrusive thoughts. Some examples include exercise, relaxation techniques, and spending time with loved ones. It is important to remember that you are not alone. OCD and intrusive thoughts are common experiences. With the right support and treatment, you can manage these conditions and live a fulfilling life.

[@cbc5769]

Can you do this on every podcast, lol. Very helpful ❤

[@user-lp7rp7cb4g]

Bro is a living university

[@marielepetit944]

Thank you!

[@Shannon_Vlogs]

Accurate 👌

[@gustavomontalvao6927]

Frfr ong no cap bruh "Bro" is a living university 🥴

[@Troy94]

🤣🤣🤣 facts

[@msdaus14]

He’s lacking in social studies and history.

[@nataliejscott]

Thank you for your content!

[@jacksoncurry5633]

The value you provide to the world is immense. I’m so grateful that seal buddy of yours motivated you to pursue your dreams and give back to the world in such a creative way. Keep up the hard work!

[@danielschreiber4710]

You're doing incredible, and valuable work. I'm deeply grateful for what you're doing. Please keep going!

[@MrBibibip]

I have a long history with intrusive toughts and the idea that has helped me is:dont try to push away the thoughts,just let them be there and continue doing what you were doing.

[@orellronnbeck7340]

Andrew we love you ! You’re crontributing so much to society, much love ❤ I want to become a better man because of you

[@JohnKooz]

With your neurobiological comprehension of the concept of "a thought" your episode here, Andrew, has transformed a trauma into a victory. When I was 24, I was severely beaten up ( 7 staples, multiple laceration and hematoma) and I developed a tremendous distaste and disgust for violence. Only up until now did I realize what a grateful gift it is to now shine the light on, not on harm and animosity, but, rather peace, togetherness, safety, and serenity! 😀

[@luther-0]

My personal recommendation with intrusive thoughts is to accept the thought and allow it to 'release' out of your mind. The quote that comes to mind is "when you look at the devil he runs away, but when you hide he will continue to stalk you"

[@zend666]

yes, realize it was there and conquer them not run or lock it away pretend it didnt exist

[@ebcrypto1672]

Yes exactly. Trying to block or resist the thoughts makes the thoughts stick around. Notice it's there, accept it as only a thought. Just because you think it doesn't make it true.

[@CaptainFracture]

It doesn’t work for anyone because over thinkers will go a step further and think “i am now choosing to release it out of my mind because this is how I heal” which then loops to more overthinking. Thinking like this doesn’t necessarily help over thinkers at all in fact it can make it worse.

[@whiterock2815]

I have trauma that results in anxiety, and I often catch myself ruminating. What I've begun doing is picturing the thoughts as a dog. This happened naturally after listening to some interviews on rumination and OCD with Dr. Michael Greenberg. I just pictured petting the thought on its "head" to acknowledge its presence and it "sitting" in the background as I go back to my other business. And just like a real dog that might sit at the curb while you garden, I'm aware it's there, but it is not a dog I want to feed or play with, and everyone knows that running away from a dog can sometimes make even a non aggressive dog, dangerous. So I give a nod to its presence, a pat on the head, and let it sit there while I "move about normally." If I find myself engaging with (ruminating on) the thought again, I treat that as another acknowledgement ("ah, yes, there you are, boi") and again direct attention back to something else with the awareness the thought it just there in the background, hanging out. The idea is that with a lot of practice, the shifts back to focusing fully on the thought "dog" will become much fewer, and eventually, over the longhaul, rumination will stop.

[@backfru]

If that were true, there would be no OCD or obsessive/intrusive thoughts What works for you, is not universal

[@holliday69]

Teaching is a talent, a gift. Thanks for sharing !

[@Ccsford82]

I can't get over how knowledgeable this guy is! Thank you for sharing your extensive knowledge base with us. These are the times when I'm ever so grateful for technology.

[@wyrdler]

The way I think of my intrusive thoughts is that they are emotions that I haven’t learned how to name precisely, so they come through as stories that grab my attention. I find two opportunities with each intrusive thought: 1. to learn to name the feeling so I can communicate it to others 2. to learn the lesson my subconscious has ready for me (as described at 17:35)

[@TeacherMom80]

Thank you, Dr. Huberman! My family loves & appreciates you more than words can say!

[@sigurkarm]

I've suffered with ocd for 21 years now ('pure o' and contamination). I tried SSRIs for a short while a few years ago, which for me worked but they made me just feel like I'm not bothered about anything, and affected my sleep too much. Exposure response and prevention therapy, along with vipassana meditation are the things that helped me the most - and compassion for self. OCD is commonly misunderstood and it's so easy for sufferers to feel lost with being able to help themselves. It made me so happy when Professor Huberman started covering OCD on the podcast. The way he clearly defines OCD, and gives tools. It's priceless for so many. Thank you for everything you do🙏🏾I've been a fan for a while and am always sharing your work.

[@Nobody-op5mo]

This man and his team continues saving my life!!!!! I CANNOT THANK YOU ENOUGH!

[@Ashish-nd3xj]

I have it and can vouch for the fact that it is manageable and life can be happy and fulfilling, it's not the end of the world. I have survived the worst of it.

[@lilytea3]

0:00: 🧠 The host discusses obsessive-compulsive disorder (OCD) and the difference between true OCD and common use of the term. 3:37: 🧠 The discussion is about OCD, addiction, and the 30-day dopamine reset. 9:10: 🤔 Thoughts are perceptions that include data from the past, present, or future, and can be generated internally without any external sensation. 10:57: 🧠 There are two approaches to abstaining from thoughts: anchoring thoughts to external stimuli or practicing mindful meditation. 14:21: 📝 Journaling about intrusive thoughts can help reduce their frequency and emotional load. 17:49: ✍ Putting structure and thought into intrusive thoughts can help diminish their underlying emotions. 21:14: 💰 The Huberman Lab podcast has launched a premium channel to raise support for the standard channel and fund research on human beings for mental health, physical health, and performance. Recap by Tammy AI

[@SpruceTree-r5v]

Dr Huberman: Deeply appreciate you podcasts. Something that deeply disturbed me was that there was a [picture of a needle followed by a picture of a gun on several of your videos. I assume they were hacked. KZbin AMA #5: Intrusive Thoughts, CGMs, Behavioral Change, Naps & NSDR is one example

[@chillin32]

Dr Huberman, the constant battle with intrusive thoughts that you are explaining sounds like pure ocd. The tools that have helped me the most are nsdr/meditation, breathing exercises, cold exposure, and exercise. Although the most important factor in my recovery has been my response to the intrusive thoughts. The worse you react to them and the more compulsions one does the stronger the neural connections become. Instead, you have to learn how to accept and sit with the thoughts no matter how scary they may be. It’s not easy whatsoever but it’s what must be done. You have to just let them be and not ruminate or fight them. Also remember to always speak to yourself with love, we are not our thoughts we are our actions and our reactions to our thoughts.

[@realninja357]

needed this

[@jundurahman1]

Dr Huberman is God sent .

[@Claudia-el3iz]

You are an amazing help Dr. Huberman, So grateful for you.

[@yvesroux3458]

Thanks

[@seandalai3413]

Thank you for discussing intrusive thoughts. I hope I have the presence of mind to try a couple of the strategies you mentioned. I'm looking forward to relief!

[@Yoshoggutha]

This man might as well be a sage. ❤️‍🔥

[@chasonwommack5023]

He's debatably one of today's greatest stages tbh.

[@Linusrox123]

THANK YOU! Waiting with bated breath (not a technique you taught, but) for a HOARDING Episode deep dive! WE LOVE YOU!

[@victorycall]

I would really enjoy hearing Dr. Huberman discuss the neurological aspects of hoarding. Great suggestion.

[@MarianneHMiettinen]

This is outstandingly useful. Thank you. My brother's mental illness started with PTSD type traumatic and intrusive thoughts and it's been many years. Also I had similar experiences with traumatic events or feelings of not being resourceful enough to cope with the situation - especially related to school burnout and emotions/thoughts on crush and friends. Also a history of not allowed to be myself due to religion of my family (and not daring to be myself due to a persona that I wanted to show instead of revealing my true feelings to my friends). I'll be using the techniques and sharing them to my brother.

[@squarebackjedi]

Always happy when meditation comes up as a form of therapy. Thank you, Andrew.

[@lily5614]

Thanks!

[@kitapenassskitapenasss3487]

Thanks so much, Huberman!

[@azracijanko6903]

Beautiful. Thank you so much for this and for everything that you are in this world.

[@joy3472]

I find your videos so helpful. I have learned more from you than any other stranger I “know”. Thank you 🙏

[@tomsmith3269]

thank you for everything! you are truely a good person. you have changed my life.

[@MarianneHMiettinen]

Amazing that you define the main concepts. The definition of thoughts that you mean plus application to this problem of intrusive thoughts was incredibly interesting. Loved it! :)

[@happylatter-daysaint3503]

Last night, I finished your 2 hr podcast on water.😅 I listened while cleaning & organizing my bedroom. Combining Dr. Jordan Peterson & Dr. Huberman, for the win! 💪😎

[@hiDadsouppodcast]

Personally when I have repetitive scary intrusive thoughts, I got through it by not stopping them. Don’t tell them to go away. Accept them. Give a rational thought against them and let it ride like a wave… the wave can last 10 seconds or 10 hours… think “who cares how long it lasts I’m riding the wave”. And it goes away because your brain gets bored of it

[@localbear9444]

Genuinely grateful for Andrew man

[@mahsaamiri9243]

Dr Huberman your work is really valuable and i really appreciate your effort to help others! I hope you could continue with this subject in details. There are so many information out there about OCD but there is not much about destructive intrusive thoughts. Writing is a good method but what should one do when the mind find another subject right away after you are done with the last one! Or when every simple events can turn into a drama! or even what to do with annoying predictive thoughts? I really hope you could make a detailed video about that. Thanks again and great respect.

[@guyonthenet9482]

God bless you Dr Huberman

[@indredu2]

Thank you for your time and knowledge. Thank you for sharing. Respect ❤

[@feedingthesoulwithlove8050]

❤ smart and cute! Love listening to all this wisdom spilling out for free!

[@stars_will_fall]

i needed this so badly. not sure if i have ocd but i have severe intrusive and obsessive thoughts that keep getting worse. thank you

[@crowkangi]

best podcast out there.

[@FRANCISCOPerez-wm8ez]

Thank you for your great work , blessings to you

[@WMFOREVERYOUNG]

I normally get really depressed during winter time, it can get really bad. I started to understand cold 🥶 exposure. Why are the benefits good for myself and everyone it has helped? The morning 🌄 sun has helped. And really doing my mental healing on my own has helped and micro dosing on psilocybin mushrooms 🍄 Microdosing on cannabis. That's all my mental medication I give myself, and vitamins. So far so good. Oh and Exercise. Whenever I feel anxiety coming and go for a walk or on a bike ride. And put some great music. I just recently started Listening to you six months now I have drastically changed a lot of things around myself. Thank you Dr. Huberman The amount of people you're helping. Is unbelievable? Once again you're my rock star. Minority doctor Fred and rock star. Or as I like to tell my husband my doctor boyfriend. Lol. Respectfully.

[@outdoorminer5533]

Where do you find the Psilocybin?

[@mialindvall]

So helpful about intrusive thoughts, thank you 💛

[@LauraAmanda8888]

Thank you ❤ Journaling truly helps!

[@GratitudeSyndicate]

Thank you 🙏🏼

[@jopo7996]

Andrew has turned my phone into Stanford.

[@mm-cs8mb]

I can't tell you how much I love your podcasts. I use them as a positive distraction when I'm in severe pain from fibromyalgia and digestive issues. Could you please please please do one on chronic pain? I also have slow processing speed and your podcasts are so accessible. It honestly makes me feel so capable.

[@kayoss2306]

Have you looked into people discussing the neuroscience of chronic pain? The Curable App teaches you about it and techniques to address it from a brain training perspective. They also have a free podcast and if I remember rightly they have some episodes on fibro. I was diagnoses with fibro and cfs/me and have gotten rid of all my pain using these techniques, only have some fatigue left. It's worth looking into, at least the podcast is a good intro if you don't want to pay for the app. Take care!

[@realninja357]

i second this. I hope you're coping okay, I wouldn't wish fibro on my worst enemy. i know from family first hand how hard it is to deal with

[@10xmz6]

Could you please do a podcast on POSTURE CORRECTION? 😊 Thank you for your videos

[@arieliporrerivas3913]

Thank you Prof!!!!

[@norbertjanoscsorba38]

Guys I hope this message will be helpful for some people. If you have sometimes odd and aggressive thoughts and things like that, change your diet. I do not know if it is inflammation in the brain, or anywhere else, but there are some studies how elevated inflammation can trigger agression. Avoid high inflammatory foods, like seed oils and trans fats, and get into cold water. It will help a lot.

[@marianaumpierrez_PhD]

Love your podcast. As a scientist myself i know how hard work it takes to out together all the information that you do. Thanks for that because you literally save me hours of work i terms of research on my personal wellbeing. Something i see now a lot even in young people specially woman are a ton of cosmetic procedures that rank from Hyaluron acid injections to silicon implants and not only breast. and i feel there are a lot of risks associated with this but not enough awareness. I believe it will be an interesting topic to discuss.

[@Yusuf-dx4hw]

Thanks Andrew, very well thought concept. Wish you the best in all aspects

[@DocJon1]

Thanks for the great info as always Dr Huberman!

[@RealziesCuts]

Thank you again as always for awesome content & amazing information 🏆🥇

[@ArikCard]

It would be nice to hear a conversation between you and Dr. Greger. Thanks everything 🙏

[@mgdikitananable]

Thank you!❤

[@christinley5213]

Thank you for the sneak peak..very helpful as usual!

[@GratuitusPangolin]

Thanks Huberdude.

[@ivanbiggen2935]

Thank you for your work and effort

[@jmoniquet]

Andrew could you please do an episode on tinnitus? Damage /lesions in the Ventromedial Prefrontal Cortex associated with this condition and certain seemingly related behaviors in someone I love are very concerning.

[@Curious0189]

What is the relation of tinnitus and damage to the ventromedial prefrontal cortex? What have you learned?

[@jmoniquet]

@@Curious0189 There is a brief description of the Ventromedial PFC on the Neurotheology YT Channel… and info on lesions / damage on TEDx Talks: Tinnitis Ringing in the Brain | Joseph Rauschecker from 6 years ago

[@realninja357]

My mind is 🤯. I was trying to pinpoint my traumatic event that is causing my disturbing intrusive thoughts and I always had a feeling it could be the tinnitus!!!! thanks for making me aware this is a possibility. Any advice?

[@realninja357]

@@jmoniquet Thanks a lot. 1 step closer

[@javierreyes786]

overthinking is so difficult for me, forgive me for chuckling at a whole segment delving into how to avoid thought. very good stuff

[@laotzu1111]

I really needed this today, thank you.

[@miki09l]

thank you, this was immensely helpful!

[@ktbaby5237]

Love all you do ❤

[@vijaydevreddy4586]

Thank you for this video❤

[@smashy_smasherton]

I find keeping general body inflammation down goes a loooong way in mitigating mental health issues.

[@Eddie-Spaghetti]

How do you go about that?

[@smashy_smasherton]

@@Eddie-Spaghetti ketogenic / carnivore diet (no sugar or carbs at all), meditation, exercise, sleep hygiene, whatever it takes. I seem to have issues with chronic pain and inflammation and this is what works and my thinking is clearer and stable when I’m working it.

[@sofiamartinez2945]

I love you Dr Huberman. When are you having your next conference??

[@irynakabanchuk]

Andrew, thank you, greetings from Munich 🌿

[@staudingerk]

Very useful! I have to sign up!

[@Rawentron]

Are there any plans for making episode on the best practices on how to get better from flu/cold?

[@tnn-cj3vy]

please an episode all about panic attacks!

[@BeastGanon]

Please do an episode on development of babies and children. I would really like to hear more on how to raise my child in better ways. Thank you Andrew Huberman!

[@Ericatrue2.0]

I would possibly add to letting go of unwanted thought...asking yourself why you can't let go and feeling how your body feels. What thought pops up first and only first (from my understanding) and that gives you a really good clue on how to let it go...how your body feels being why you're holding on

[@zbb2stillalive]

Thank you. God bless

[@ionamygdalon2263]

Ali Abdaal brought your channel to my attention. Subscribed!

[@ionamygdalon2263]

Impersonation scam. Please report the user above.

[@SoulGPS]

Please, please have Dr Iain McGilchrist on your show! The two of you would be 💥💥💥

[@pohyen8844]

Thank you for all the amazing episodes. There is so much to learn from every one. I'm wondering, if you would consider doing an episode on training with the fascia. I do taichi and it feels like the training goes against the grain of most fitness training, particularly strength training, and I wonder how could I do both? And perhaps talk about how fascia and maybe even the interstitium relate to health? Thank you! 🙏🏼

[@gerexamcraft1180]

Thanks you so much; I will try this.

[@TomisinMosuro]

Thanks - this is great

[@handsomeking9506]

I hope you make a video on height growth Sir.

[@tomrawles5134]

Thank you for this. I currently have this thing where mid sentence I will think ‘you’re going to loose your train of thought’ which makes me loose my train of thought! It’s making my most interactions with people a challenge. Sounds like it might be a form of ocd. It could be worse though the one before this one was ‘don’t look at her breasts’ when talking to women. Not because I wanted to but because it was the most awkward thing I could do. Mental self sabotage!

[@mattwash5338]

So how do u keep your train of thought going?

[@lukemoore2535]

Know the feeling

[@cloud.watcher]

i get this too!!

[@nicksyoutubeaccount]

Would love to see more on thoughts

[@thatmombielife]

You’re my favorite scientist.

[@funygameur]

Incredible

[@brittweir8844]

Love this show ❤

[@8612Mac]

This show is great! Thank you Mr Huberman for the high quality informative vids. I'm fairly new to this channel. Does anyone know if he has a video that addresses the effects of fasting on hypertrophy? Also, any info on the effects of running and/or cycling on hypertophy to the legs? ex. resistance training, squats, etc. while also following a running regimen. Thanks!

[@gbruce8749]

Awesome as always 😊

[@josephmassey4830]

Thank you for all your work and excellent content. Have you considered doing a talk about barometric pressure in relation to mental health/depression/su***de risk? It seems like a really important discussion.

[@the-quintessenz]

Make a video on relaxation techniques. Autogenic training helped me a lot.

[@visionboardmusicvision4the513]

Thank you for reminding me to visit The cave of Brahma 🙏🏾

[@thomasjennings2790]

Great work. You are a breath of fresh air to million's. Don't mean to intrude,but according to the medical medium AKA Anthony William says, the cause of these illness in the Brain is because of heavy metals built up in and around the brain including the mid canal and prefrontal cortex etc. And everyone is producing to much adrenaline which is shooting up into the neurotransmitters and heating up the metals causing them to melt and spill over to other areas of the brain which causes out neuron's not to function correctly. Also, from trauma because trauma causes adrenaline surge's, these surge's scorching the metals. B12 adenosylcobalamin and methlcobalamin is the number 1 B12 everyone should be on because trauma depletes your B12 reserves although it comes up that your blood B12 levels look normal but infact,your cells are most likely not using B12 or deficient. What you some of you think about this ? I take celery juice and heavy metal detox smoothies and now my intrusive thoughts are gone after 12 years of having them. This might work for one person and may not work for another person but i went through trauma and it's crazy how i heard Dr Huberman mentioned trauma after writing this comment. So, absolutely trauma is highly correlated to intrusive thoughts because the trauma damaged the brain but the good news is that you can indeed reverse this damage. Wild blueberries, bananas, apples, Oranges, mangoes, basically all fruit's. But also, lowering your fat because adrenaline and fat DO NOT go well together. Lower your fat intake and uptake your glucose so that the glucose goes to your brain before the adrenaline does so that your have cover to protect your neuron's and neurotransmitters that they fire correctly. Fire correctly means your intrusive thoughts will diminish.

[@mosin9105]

Thank you

[@jasminerose738]

Thank you for this.

[@nesrinechabani7806]

Hi doc what do u think of sleeping affirmations tapes do they really work?

[@daggereyes9606]

I would love to hear cutting edge approaches to handling Seasonal Allergies as they are getting worse w global warming and can be rather large Strain/Stress 🙏🙏🙏

[@El.Explorer]

You make this shizz interesting 💯

[@samia2937]

"Focusing one's attention on what's sometimes called the 3rd eye center, in science we just say the region behind the forehead" 😂