Caring Minds^2:
Teenage mental health Support
Episode 1: What is Cognition
In our daily lives, the term "cognition" often appears, yet its true meaning and significance are not widely understood. Cognition is not just the process by which we perceive and understand the world; it is central to both mental health and brain function. Whether solving problems at work, absorbing knowledge during study, or interpreting others' emotions in social situations, cognitive function plays a crucial role behind the scenes.
In this issue, we will delve into the fundamental aspects of cognition and its close relationship with mental health
A. The Basics of Cognitive Function
I. Definition of Cognition
Cognition is “the mental act or process of acquiring knowledge and understanding through thought, experience, and the senses.” (from the Oxford Dictionary)
II. Basic Components of Cognitive Function
Sensation
the foundation of our ability to take information from the world and make sense of it. There are five most basic human senses: sight, hearing, smell, taste, and touch.
Vision: light enters the eye through the cornea ➡️ passes through the pupil ➡️ effective light rays are converged in the lens ➡️ reaches the retina ➡️ retina converts light signals into electrical signals ➡️ optic nerves in the retina transmit electrical signals to the visual center in brain ➡️ forms an image ➡️ vision
Hearing: sound is collected by the auricle ➡️ through the external auditory canal ➡️ sound waves are converted into mechanical vibrations after hitting the eardrum ➡️ the cochlea converts sound pressure signals into electrical impulses ➡️ through the auditory nerve into the auditory center of the brain ➡️ hearing
Olfaction: molecules of odorant substances enter the olfactory zone ➡️ adsorbed on the surface of the olfactory mucosa ➡️ into the olfactory hairs ➡️ olfactory cells are stimulated ➡️ olfactory cells convert odor stimuli into electrical impulses ➡️ through the olfactory nerves into the olfactory center of the brain ➡️ Smell
Gustation: dissolving chemicals stimulate the taste buds ➡️ Taste cells in the taste buds convert the stimulation into electrical signals ➡️ through the nerves to the taste center in the brain ➡️ taste
Memory
In this step, the information that we therefore pay attention to is stored to form different types of memories.
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Short-Term Memory and Long-Term Memory Information that we pay attention to is stored to form a short-term memory, while those elements that we do not draw our attention to are forgotten. After the formation of short-term memories, the memories that are rehearsed used go into long-term memory, while the memories that do not constantly rehearsed are re-forgotten.
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Forgetting Curve (Ebbinghaus)
The Ebbinghaus Memory Curve suggests that if we don't review, we will forget most of the content in a very short period of time. It is only through constant and planned review, converting short-term memory into long-term memory, that we can really memorize efficiently. Suggested review methods are at intervals of 1 day, 3 days, 7 days, 15 days, 1 month, 3 months, and 6 months.
Attention
the ability to select and focus on relevant stimuli. Attention is not a single process as we think of it; in fact, it is a collection of attentional processes. The clinical theory of attention, which is currently receiving a lot of attention, divides attention into six parts.
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Awareness: the person's level of activation and alertness, independent of whether they are fatigued or active.
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Attention: the stimulus that focuses attention.
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Sustained attention: the ability to engage with a stimulus or activity
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Selective attention: the ability to engage with a specific stimulus or activity in the presence of other distracting stimuli.
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Alternate attention: the ability to change attention between two or more stimuli.
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Distributed attention: the ability to attend to different stimuli or attention at the same time.
III. Neural Basis of Cognitive Function
Brain Functions
The brain is an integral part of our cognition. Different areas of the brain correspond to the different functions we mentioned above. Together, these structures and functions make up our cognition.
Partition of the cerebral cortex
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Prefrontal cortex : Located in the anterior region of the frontal lobe; it is an important center of judgment, thought, and control, and is one of the most important reasons why people are able to maintain their attention. The prefrontal cortex has a regulatory or control effect on the limbic system and can inhibit emotional or impulsive outbursts. At the same time, the prefrontal cortex controls our ability to shift our attention to specific things, to think carefully, and to make decisions.
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Occipital lobe: Our visual center. This is where the visual signals mentioned above enter the brain from the optic nerve and are processed. The occipital lobe is divided into different regions, each of which has its own function in processing visual information, and together they form our vision. After vision is formed, the occipital lobe transmits the visual content to the hippocampus to form short-term memory. As a result, we not only see, but also remember in a short period of time.
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Temporal lobe: A brain area located near the ear and is therefore our main auditory center. In addition to processing sound, Wernicke's area in the temporal lobe is one of the most important parts of our ability to express ourselves. If Wernicke's area is damaged, Wernicke's aphasia occurs. People with this condition are often unable to express themselves clearly and have difficulty communicating with others, even though they know what they want to say. In addition, the temporal and occipital lobes work together to perform complex cognitive functions. Facial blindness is a typical case, i.e. the inability to remember and recognize the faces of other people.
Temporal Lobe
Frontal Lobe
Occipital Lobe
Hippocampus
The hippocampus is where our memories are consolidated. Here, short-term memories can be converted into long-term memories. In addition to our ordinary recognition memories, the hippocampus is also closely related to spatial memory. Spatial memory allows us to recognize and remember the layout and structure of our environment.
Neurotransmitters
Different neurotransmitters have different effects. Norepinephrine increases alertness and arousal. Acetylcholine helps us concentrate and plays an important role in memory and learning.
B. Cognitive Function and Mental Health
The relationship between cognitive function and mental health has garnered increasing attention in modern psychology and neuroscience. Cognitive function encompasses not only aspects of daily life such as attention, memory, language, and executive function but also profoundly influences our mental health. Below are some key findings and research outcomes in this field.
I. How Cognitive Function Affects Mental Health
The relationship between cognitive function and mental health is complex and interdependent. First, the proper functioning of cognitive abilities is crucial for emotional regulation. Studies have shown that individuals with good attention and memory are better equipped to manage stress, reducing the risk of anxiety and depression. For example, effective emotional regulation can help individuals cope with negative events in life, thereby reducing emotional fluctuations. Additionally, cognitive function directly influences stress response and social abilities. Strong executive function and problem-solving skills enable individuals to handle life's stresses more effectively, thereby enhancing social interaction skills and overall mental health.
II. Factors Affecting Cognitive Function
Several factors can impact the health of cognitive function.
Stress is a major factor, as prolonged psychological stress can lead to problems such as decreased attention and memory.
Sleep quality is also crucial; research has found that adequate sleep helps restore and enhance cognitive function, while sleep deprivation can lead to declines in memory and attention.
Moreover, lifestyle habits such as diet, exercise, and social activity significantly affect cognitive function and mental health. A balanced diet, regular exercise, and active social interaction contribute to maintaining good cognitive function and psychological well-being.
III. Empirical Research and Intervention Methods
In exploring the relationship between cognitive function and mental health, researchers have utilized various empirical studies and intervention methods to uncover their close connections. Below is a summary of some key studies and intervention approaches
Cognitive Behavioral Therapy (CBT) and Emotional Regulation
CBT has significant effects on emotional regulation and improving mental health. A review by Hofmann et al. (2012) demonstrated that CBT effectively reduces symptoms of anxiety and depression through the evaluation of numerous meta-analyses. CBT's intervention methods help individuals identify and change negative thought patterns, thereby improving their emotional state and mental health. This approach underscores the central role of cognitive function in emotional regulation.
Sleep Quality and Cognitive Recovery
Walker and van der Helm (2009) highlighted the importance of sleep for cognitive function and emotional regulation. Their research showed that good sleep quality improves cognitive abilities and plays a key role in emotional recovery and regulation. This study emphasizes that adequate sleep is essential for maintaining cognitive health and improving mental well-being, making it an effective intervention method.
Mindfulness Meditation and Cognitive Function
Zeidan et al. (2010) found that mindfulness meditation significantly enhances cognitive functions such as attention and cognitive flexibility. This study showed that short-term mindfulness training not only improved participants' cognitive performance but also had a positive impact on mental health. As an intervention method, mindfulness meditation helps enhance emotional regulation, reduce stress, and promote overall psychological health.
Stress and Cognitive Decline
A review by Lupien et al. (2009) revealed the negative impact of prolonged stress on cognitive function. The research indicated that chronic stress leads to cognitive decline and is associated with various mental health issues. This finding underscores the importance of stress management as an intervention strategy to maintain cognitive health and psychological stability.
Lifestyle Interventions and Cognitive Health
Smith et al. (2010) conducted a meta-analysis on the effects of aerobic exercise on cognitive function. The results showed that regular aerobic exercise significantly improves cognitive health and has a positive impact on mental health. This study supports the idea that lifestyle interventions, such as increasing physical activity, can promote cognitive function and overall mental health.
These studies and interventions illustrate the complex relationship between cognitive function and mental health, providing concrete strategies to help individuals improve both cognitive function and psychological state. Through these empirical studies, we gain a better understanding of how effective interventions can promote mental health and enhance cognitive function.
In maintaining cognitive health, understanding its basic mechanisms and how they impact mental health can help us adopt more effective strategies to optimize our lives and psychological state. From improving sleep quality to actively managing stress, every small adjustment can bring significant psychological benefits.