Anxious? Angry? Self-Critical? Congrats, You're Perfectly Normal with Alex Korb
Did you know feelings like worry are our brains' way of protecting us? However, they can become problematic when they trigger repetitive negative thoughts.
In this episode, Matt O'Neill interviews neuroscientist Alex Korb to discuss how common emotions like worry, anxiety, anger, and self-criticism are natural brain functions, not personal failings.
Learn simple strategies – backed by neuroscience – to improve mood and happiness. Understand why our brains experience these emotions and learn how you can manage them through mindfulness instead of judgment. This episode will leave you feeling empowered rather than critical of yourself.
Here are some power takeaways from today’s conversation:
Why the brain experiences emotions like worry and self-criticism
Understanding different brain wiring and personality traits
Managing emotions through mindfulness and self-compassion
The importance of exercise, sleep, gratitude, and taking action
[03:22] The Purpose of Worry and Self-Criticism
Worry evolved as a brain mechanism to avoid threats by thinking through problems and solutions, utilizing the prefrontal cortex similarly to playing chess. The amygdala provides emotions like anxiety to motivate protection. Therefore, feelings such as worry and self-criticism stem naturally from how our brains are formed for survival purposes, rather than being inherently negative traits.
[07:29] Unique Brain Wiring and the Value of Self-Acceptance
We all think and act differently based on natural variations. Instead of stressing over what you can't change, focus on your strengths and what really matters to you. If something gets in your way, look at tweaking your approach rather than feeling stuck with who you are.
[20:40] The Power of Emotion Labeling and Self-Compassion
Simply stating your emotion, like "I'm feeling angry", lets the prefrontal cortex regulate the amygdala. Labeling emotions mindfully while showing self-compassion, not judgment, replaces unhelpful rumination or avoidance with healthy emotional processing. This optimizes the brain's natural regulation abilities.
[29:00] Simple Habits for a Happier Brain
Alex highlights exercise, quality sleep, gratitude, and taking action as important daily habits for brain health and happiness. Small amounts of activity, optimized sleep, focusing on positives through gratitude, and controlling what's within our power can make a big impact per neuroscience.
Notable quotes:
[05:59] Worry in itself isn't a problem. Obsessively worrying is a problem. [06:13]
[17:46] You can't necessarily inherently change your brain's automatic reactivity. [17:54]
[18:17] Having a brain that is emotionally reactive is not a bad thing. What makes it a bad thing is the habits that you've programmed into it that are automatically triggered. [18:36]
Resources Mentioned:
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About the Guest
Alex Korb is a neuroscientist who studies depression and the brain. His book “The Upward Spiral” explains what happens in the brain during depression and provides strategies for improving mood based on scientific research.
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