EFFECTS ON THE BRAIN AND WAYS TO TREAT Stress
STRESS large proportion of visits to the doctor's office are due to psychological problems Acute or chronic stress. Stressors--events and situations--may be blamed for the uncomfortable effects of stress. The way we perceive stressors determines whether stress is experienced as a panic or a challenge. While normal stress protects the body in times of threat, prolonged stress may potentially damage the body, including the brain.
Bodies Reaction to Stress When a stressful situation occurs, the body reacts with an outpouring of hormones Adrenaline, Norepinephrine Cortisol Increase heart rate Increase respiration Increase blood to skeletal muscles Dulls pain Stimulates the immune system Turns sugar and fat into energy.
Robert SapolskyRobert Sapolsky at Stanford University sustained stressors abuse, combat, perceived unrealistic pressures, illness, anger-producing situations. Prolonged flood of stress hormones Cause shrinking in certain brain areas Hippocampus.
Hippocampus Major role = memory. It is not unusual for persons with prolonged stress to report forgetfulness and difficulty learning. A hopeful discovery is that certain portions of the hippocampus can recover once the stress response is reversed. Since catastrophes, life changes, and conflicts that produce a stress reaction are a part of most people's lives it is how we learn to interpret and control stressors that is crucial
Functions Adrenal Glands Proper glucose metabolism Regulation of blood pressure Insulin release for blood sugar maintanence Immune function Inflammatory response Cortisol
Normally, it’s present in the body at higher levels in the morning, and at its lowest at night. Called the “the stress hormone” because it’s also secreted in higher levels during the body’s fight or flight response to stress Small increases of cortisol have some positive effects Cortisol secretion varies among individuals. People are geneticly programmed to react differently to stress. One person may secrete higher levels of cortisol than another in the same situation. Studies have also shown that people who secrete higher levels of cortisol in response to stress also tend to eat more food, and food that is higher in carbohydrates than people who secrete less cortisol. If you’re more sensitive to stress, it’s especially important for you to learn stress management techniques and maintain a low stress lifestyle
Short Bursts and Healthy Life Style Prolonged Stress A quick burst of energy for survival reasons Heightened memory functions A burst of increased immunity Lower sensitivity to pain Helps maintain homeostasis in the body Impaired cognitive performance Suppressed thyroid function Blood sugar imbalances such as hyperglycemia Decreased bone density Decrease in muscle tissue Higher blood pressure Lowered immunity and inflammatory responses in the body slowed wound healing, other health consequences Increased abdominal fat. heart attacks strokes, higher levels of “bad” cholesterol lower levels of “good” cholesterol Cortisol
Coping with Stress Exercise strengthens the body It can reduce the experience of stress, depression, and anxiety. Dozens of scientific studies have demonstrated the relationship between exercise and mood. Exercise promotes arousal and relaxation, and improves quality of sleep These conditions help the body recover from the stress response.
Relaxation Meditation Biofeedback Activities that promotes lower blood pressure, slower respiration, reduced metabolism and muscle tension. These counteract the effects of stress.
Social Contacts Friends Family Relationships can help in creating emotional trust, support, and relaxation. Even caring for a pet can provide significant emotional comfort that helps reduce stress.
Attitude Confidence Positive ability to solve problems Optimistic
Healthy lifestyle Not smoking Minimal use of alcohol Balanced nutrition and weight control Being in control of your life
Other Activities Guided Imagery Journaling Self-Hypnosis Yoga Listening to Music Breathing Exercises