Emotional Intelligence is all about self-awareness,
understanding how emotions work within you and others. Our
feelings are regulated by neurotransmitters such as serotonin,
norepinephrine, and dopamine. Here are some things to know about
serotonin, called the “feel good” neurotransmitter.
Research indicates that low levels of serotonin in the brain can
lead to the underlying inability to handle powerful feelings
which can results in impulsive acts, aggressive behaviors, poor
judgment, and self-destructive tendencies. According to the
Society for Neuroscience, in experiments, monkeys with less
serotonin are the ones who take daring jumps from the trees and
injure themselves. Rats low in serotonin do risky things in
experiments, and also accept small immediate rewards instead of
waiting for a bigger prize.
Restoring levels of serotonin in the body relieves symptoms of
depression and anxiety. According to Carolyn Meltzer, MD,
serotonin receptors decrease significantly with age, up to 55%,
so as you age, keep this in mind.
How do we get more serotonin or use what we have better?
According to Dr. Allan Lieberman, MC, FAAEM, vitamin B6 and
magnesium can elevate it. Some natural sources are bananas,
pumpkin seeds, peanuts, tomatoes, plums, avocadoes, pineapple,
eggplant and walnuts.
Antidepressants work with the serotonin you produce; they don’t
make more of it. Your body produces serotonin through
L-tryptophan. L-tryptophan is present in pork, duck and turkey.
According to Harvard psychiatrist Joseph Glenmullen, author of
“Prozac Backlash,” (
http://www.amazon.com/exec/obidos/ASIN/0743200624/susandunnmome-2
0 ) it can also be enhanced by talk therapy and by aerobic
exercise such as jogging or dance.
Touch also increases serotonin during massage and decreases pain
levels, improves sleep patterns, decreases fatigue, anxiety,
depression and cortisol levels in fibromyalgia patients,
according to the International Journal of Neurology.
Another important source of serotonin can be increased light.
Norman E. Rosenthal, M.D., National Institute of Mental Health,
feels that the intensity of the light is what counts, not the
spectrum. However full-spectrum light used in the poultry
industry causes chickens to live twice as long, be calmer and
less aggressive, and produce eggs 25% lower in cholesterol.
Apparently, even human cholesterol levels drop when people are
exposed to sunlight.
Non-full-spectrum lighting, which is often used in work places,
has been shown to create hormones ACTH and cortisol in levels
considered stressful.
Being around water can help some people feel better. Research
has shown that a cruise can be beneficial to your wellness.
There are more tips about feeling better in "Depression: The
Need to Go Within," (
http://www.webstrategies.cc/ebooklibrary.html ) by Susan Dunn.
In sum, part of emotional self-awareness means becoming aware of
what physical factors innate to you enhance your mood – the
foods you eat, the chemicals you put into your body, the
exercise you get or don’t get, and your surroundings.
|
