Week 4 - Stress: Responding vs. Reacting
STOP: The One-minute Breathing Space
PHOTO: CAITLIN-MARIE MINER ONG
Videos
Stress - Portrait of a Killer - Excerpt from the Robert Sapolsky National Geographic Special
How Stress Affects Your Brain - Madhumita Murgia
Chronic stress can really change how our brains work. When we're stressed, our body releases cortisol, a stress hormone that helps us deal with stress. But too much cortisol for too long can cause problems in our brain.
Long-term stress can make the amygdala*, our brain's fear center, more active, while also making it harder for the hippocampus, which helps with learning and memory, to do its job. This can make it tough to handle stress and might even lead to problems like depression or Alzheimer's disease. Exercise and meditation have been shown to reduce stress levels and promote the growth of the hippocampus, thereby enhancing memory and cognitive function.
*Amygdala, this part of the brain plays a role in memory, decision making and emotions, such as fear.
How To Make Stress Your Friend - Kelly McGonigal
Stress. A new research suggests that stress may only be bad for you if you believe that to be the case. Psychologist Kelly McGonigal urges us to see stress as a positive, and introduces us to an unsung mechanism for stress reduction: reaching out to others. When you change your mind about stress, you can change your body's response to stress.
Imagine you're a participant in a study designed to stress you out, called the social stress test. You enter a lab and are asked to give a five-minute impromptu speech about your personal weaknesses to a panel of expert evaluators, with bright lights and a camera pointed at you. The evaluators give discouraging, non-verbal feedback.
During this, you might feel your heart pounding, your breathing quickening, and sweat forming. Normally, these physical changes are interpreted as anxiety or signs of poor coping. However, participants in a Harvard University study were taught to view their stress response as helpful. They were told that a pounding heart prepares them for action and faster breathing gets more oxygen to the brain. Those who reinterpreted their stress response in this way felt less stressed, less anxious, more confident, and experienced changes in their physical stress response.
A study, participants who viewed their stress response as helpful had relaxed blood vessels, even with a pounding heart, which is a healthier cardiovascular state similar to moments of joy and courage. This biological change could significantly impact long-term health. viewing stress positively can lead to a healthier stress response. Oxytocin, known as the "cuddle hormone," is a key part of this response. It enhances social instincts, empathy, and the desire to connect with others. Oxytocin also has protective effects on the cardiovascular system, acting as an anti-inflammatory, helping blood vessels stay relaxed, and promoting heart cell regeneration. Understanding and leveraging this social aspect of stress can make individuals healthier by encouraging them to seek support and strengthen relationships during stressful times, ultimately benefiting both mental and physical health.
Oxytocin's physical benefits, such as improved stress response and faster recovery from stress, are enhanced by social contact and support. Reaching out to others under stress increases oxytocin release, promoting resilience.
A study tracked 1,000 adults and found that while major stressful experiences increased the risk of dying by 30%, those who spent time helping others showed no stress-related increase in mortality. Caring for others creates resilience, showing that the harmful effects of stress are not inevitable. Viewing stress as helpful and connecting with others during stress fosters courage and resilience. Choosing to see stress positively and connect with others can transform the experience of stress. This mindset encourages a sense of trust in handling life's challenges and highlights the importance of not facing them alone. Pursuing meaningful activities, even if stressful, is better for health than avoiding discomfort. The key is to trust oneself to manage the stress that accompanies meaningful pursuits.
STOP: A Short Mindfulness Practice - Susan Bauer-Wu
The reality is that it just takes a moment to be mindful. Oftentimes, people are drawn to this because they realize their lives are out of control and they are not living their lives in a way that brings them satisfaction and sense of mastery of their everyday life.
A simple acronym to get started. It is STOP acronym.
S means Stop and Pause what you are doing, and thinking about, and just sort of catch yourself and say, Okay.
T means Take a deep and slow breath mindfully.
O means Observe and notice what is happening with you right now, including body sensation, emotions, thoughts.
P means Proceed with awareness and kindness for yourself and for others.
STOP, literally that takes seconds. You can sprinkle your day with that.
Using STOP - Interview of Dave Potter with Yurika Vu
Reading
Stress is a natural response rooted in our survival instincts, triggering our "Fight or Flight" mechanism when faced with threats.
There are two types: Acute stress, a short-term reaction preparing us for action, and Chronic stress, which persists long-term and can lead to health issues.
Acute stress prompts hormonal changes and physical responses, while chronic stress disrupts natural hormone cycles, impacting health over time.
스트레스는 우리의 생존 본능에 뿌리를 둔 자연스러운 반응으로, 위협에 직면했을 때 "투쟁 또는 도피" 메커니즘을 촉발합니다. 두 가지 유형이 있습니다.
즉, 행동을 준비하는 단기적인 반응인 급성 스트레스와 장기적으로 지속되어 건강 문제를 일으킬 수 있는 만성 스트레스입니다.
급성 스트레스는 호르몬 변화와 신체적 반응을 촉진하는 반면, 만성 스트레스는 자연적인 호르몬 주기를 방해하여 시간이 지남에 따라 건강에 영향을 미칩니다.
In all, over seventeen different hormones are released during an acute stress response. The ongoing stress response causes the hypothalamus and pituitary gland (portions of the brain) to release a chemical known as ACTH (adrenocorticotropic hormone). ACTH, known as the “stress hormone” stimulates the adrenal gland to produce and release cortisol. Cortisol is one of the hormones associated with waking and sle
eping and the daily cycle of cortisol levels is disrupted. High levels of cortisol may occur at night. This can result in insomnia.
Managing stress is crucial as it can lead to various health problems, including weight gain through cortisol imbalance. Breaking this cycle involves supporting adrenal glands** and reducing cortisol levels.
**Adrenal glands, small and triangular-shaped glands located on top of both kidneys. Adrenal glands produce hormones.
급성 스트레스 반응 동안 전체적으로 17가지가 넘는 다양한 호르몬이 방출됩니다. 지속적인 스트레스 반응으로 인해 시상하부와 뇌하수체(뇌의 일부)에서 ACTH(부신피질 자극 호르몬)라는 화학 물질이 방출됩니다. "스트레스 호르몬"으로 알려진 ACTH는 부신을 자극하여 코티솔을 생성하고 방출합니다. 코르티솔은 잠에서 깨거나 졸음과 관련된 호르몬 중 하나입니다.
에핑과 코티솔 수치의 일일 주기가 중단됩니다. 밤에는 코티솔 수치가 높아질 수 있습니다. 이로 인해 불면증이 발생할 수 있습니다.
스트레스 관리는 코티솔 불균형으로 인한 체중 증가를 비롯한 다양한 건강 문제로 이어질 수 있으므로 중요합니다. 이 순환을 깨는 것은 부신**을 지원하고 코티솔 수치를 낮추는 것과 관련이 있습니다.
**부신(Adrenal Gland)은 양쪽 신장의 상단에 위치한 작고 삼각형 모양의 샘입니다. 부신은 호르몬을 생성합니다.
The Anatomy of Anxiety Time Magazine graphic
Anxiety, unlike hunger or thirst, is a feeling that sneaks up on you and lingers. It's meant to prevent complacency, ensuring survival. Anxiety is a normal response to danger, but it becomes problematic when it persists beyond the immediate threat. This persistence can stem from identifiable causes, such as trauma, or from unknown origins. Anxiety disorders, which interfere with daily life, affect 19 million Americans, yet less than 25% receive treatment.
Sigmund Freud recognized two major forms of anxiety: biological and psychological. Modern research has made strides in understanding the biology of anxiety, identifying genetic components and brain pathways involved in the anxiety response. The amygdala, for example, is crucial for triggering fear responses, while the prefrontal cortex helps regulate and calm these reactions.
Brain scans reveal differences in how people with anxiety disorders respond to danger, showing overactive amygdalas and underactive prefrontal cortices. Researchers are exploring how genetic and environmental factors contribute to anxiety, studying twins to understand the interplay of nature and nurture.
Anxiety and depression are closely linked, often sharing underlying biology and genetic factors. Treatments like antidepressants and psychotherapy can be effective, but the pathways for reducing anxiety are more resistant than those for increasing it.
Understanding anxiety involves recognizing its normal role in survival and its potential to become disruptive. By studying brain function and genetic predispositions, researchers aim to develop better treatments and coping strategies for those affected by anxiety disorders.
Understanding the Stress Response - Harvard Health Publications
Chronic stress can have serious implications for both physical and mental health, with about a quarter of Americans experiencing high stress levels. This stress response, often triggered by various factors like work pressure or financial concerns, activates the body's "fight-or-flight" mechanism, involving hormonal changes and physiological responses. While this response is crucial for survival in immediate danger, chronic activation can lead to health issues like high blood pressure, artery-clogging deposits, and brain changes linked to anxiety and depression.
The stress response begins in the brain, with the amygdala signaling the hypothalamus, which then communicates with the body's autonomic nervous system. This system, comprising the sympathetic and parasympathetic nervous systems, controls involuntary body functions and regulates responses to stress. The initial surge of hormones like epinephrine prepares the body for action, while the HPA axis maintains heightened alertness over time through the release of cortisol.
To counteract the detrimental effects of chronic stress, various techniques can be employed. These include eliciting the relaxation response through practices like deep breathing, visualization, and mind-body exercises such as yoga and tai chi. Physical activity, such as brisk walking or movement therapies, can also help alleviate stress by reducing muscle tension and promoting relaxation.
만성 스트레스는 신체적, 정신적 건강 모두에 심각한 영향을 미칠 수 있으며, 미국인 중 약 4분의 1이 높은 스트레스 수준을 경험하고 있습니다. 업무에 대한 압박이나 재정적 문제와 같은 다양한 요인에 의해 종종 촉발되는 이러한 스트레스 반응은 호르몬 변화와 생리적 반응을 포함하는 신체의 "투쟁-도피" 메커니즘을 활성화합니다. 이러한 반응은 즉각적인 위험에서 생존하는 데 중요하지만 만성적인 활성화는 고혈압, 동맥 막힘 침전물, 불안 및 우울증과 관련된 뇌 변화와 같은 건강 문제로 이어질 수 있습니다.
스트레스 반응은 뇌에서 시작되며, 편도체는 시상하부에 신호를 보내고 이후 신체의 자율신경계와 통신합니다. 교감 신경계와 부교감 신경계로 구성된 이 시스템은 비자발적인 신체 기능을 제어하고 스트레스에 대한 반응을 조절합니다. 에피네프린과 같은 호르몬의 초기 급증은 신체가 활동할 수 있도록 준비하는 반면, HPA 축은 코티솔 방출을 통해 시간이 지남에 따라 높은 각성 상태를 유지합니다.
만성 스트레스의 해로운 영향에 대응하기 위해 다양한 기술을 사용할 수 있습니다. 여기에는 심호흡, 시각화, 요가 및 태극권과 같은 심신 운동과 같은 수련을 통해 이완 반응을 이끌어내는 것이 포함됩니다. 빠르게 걷기나 운동 요법과 같은 신체 활동도 근육 긴장을 줄이고 이완을 촉진하여 스트레스를 완화하는 데 도움이 될 수 있습니다.
Harnessing the Upsides of Stress - Harvard Health Publications
The article emphasizes embracing stress rather than avoiding it, highlighting different responses like the challenge and tend-and-befriend reactions. It suggests that stress can be beneficial if managed with the right mindset, citing examples such as improved performance under pressure and increased social bonding. Strategies for handling stress include recognizing its physical effects as energy, focusing on meaningful activities, performing acts of kindness, nurturing social connections, and finding purpose in daily challenges. The approach advocates acknowledging stress while seeking positive outcomes and connections, promoting resilience and personal growth. 스트레스를 피하는 것이 아니라 포용하는 것을 강조하고, 도전과 친절하고 친구가 되는 반응과 같은 다양한 반응을 강조합니다. 스트레스를 받을 때 성과가 향상되고 사회적 유대감이 높아지는 등의 예를 들어 올바른 사고방식으로 관리하면 스트레스가 도움이 될 수 있음을 시사합니다. 스트레스 처리 전략에는 스트레스의 신체적 효과를 에너지로 인식하고, 의미 있는 활동에 집중하고, 친절한 행동을 하고, 사회적 연결을 육성하고, 일상적인 도전에서 목적을 찾는 것이 포함됩니다. 이 접근 방식은 스트레스를 인정하는 동시에 긍정적인 결과와 연결을 추구하고 회복력과 개인적 성장을 촉진하는 것을 추구합니다.
TOP: One-Minute Breathing Space
Just remember the word “STOP”.
멈추고 호흡을 가다듬고 마음을 열고 관찰하라. 그리고 나서 당신 밖에 있는 세상에 눈을 돌리고 새로운 가능성을 발견해보자!!!
Focus gently and completely on your breath—each inhalation and exhalation in succession. Using your breath can lead you to the present moment and facilitate a state of heightened awareness and stillness.
After focusing on your breath, broaden your awareness to include your entire body, posture, and facial expression. Extend this awareness outward to encompass your surroundings—what you see, hear, and smell. Maintain this expanded awareness as you move into the following moments.
Let your attention now move into the world around you, sensing how things are right now. Instead of reacting mechanically, approach situations with curiosity and openness, responding naturally with kindness. Creating this pause may lead to unexpected outcomes.
The Magic Quarter Second - Tara Brach
Tara Brach discusses the concept of "the magic quarter second" as an opportunity for mindfulness and emotional regulation. Drawing on neuroscience and psychology, she explains how emotions typically last about ninety seconds unless prolonged by repetitive thoughts. These thoughts create ingrained patterns of emotional reactivity. By recognizing the brief moment between impulse and action—termed the "magic quarter second"—we can choose more consciously how to respond, breaking free from habitual reactions. This mindfulness allows us to be present with our experiences, fostering a wise and compassionate response to life's challenges and emotions. 마음챙김과 감정 조절을 위한 기회로서 "마법의 1/4초" 개념에 대해 논의합니다. 그녀는 신경과학과 심리학을 활용하여 반복적인 생각으로 인해 지속되지 않는 한 감정이 일반적으로 약 90초 동안 지속되는 방식을 설명한다. 이러한 생각은 정서적 반응의 뿌리 깊은 패턴을 만듭니다. 충동과 행동 사이의 짧은 순간("마법의 1/4초"라고 함)을 인식함으로써 우리는 습관적인 반응에서 벗어나 어떻게 대응할지 더 의식적으로 선택할 수 있습니다. 이러한 마음챙김을 통해 우리는 자신의 경험에 집중할 수 있으며 삶의 도전과 감정에 현명하고 자비로운 대응을 할 수 있습니다.
The natural life span of an emotion—the average time it takes for it to move through the nervous system and body—is only a minute and a half, a mere ninety seconds
My Stroke of Insight
by brain scientist Jill Bolte Taylor
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