Stress Science: Mind & Body
The History of Stress: From Tiredness to Overwhelm
Stress has become an integral part of modern life, with many of us experiencing feelings of tiredness and overwhelm. However, the concept of stress and its effects on the body is not a new phenomenon. In fact, as far back as the 1920s, a student doctor named Hans Selye observed that all his patients had a lot in common, such as tiredness, preferring to lie down rather than stand, and not being in the mood to work. He identified these commonalities as stress.
Over the years, the understanding of stress has evolved. Today, stress is often referred to as being caused by just one hormone - cortisol, the stress hormone. However, the speaker in the video explains that this is an oversimplification, and that stress involves multiple hormones, neurotransmitters, and brain regions.
The stress response is a natural evolutionary mechanism that helps our bodies react to perceived threats or danger. This response involves three main pathways that begin in the brain: the Sam axis, the HP axis, and the HPA axis. These pathways are activated in response to a perceived stressor, whether it be a meeting with your boss or the sight of a predator.
The speaker also emphasizes the importance of perceived stress. Stress is something that starts in the brain and is perceived by the individual. Therefore, changing the way we think and reframe our feelings can help control our response to stress.
In conclusion, stress has a long history and a complex understanding. While it is often associated with cortisol, stress is a multi-faceted response that involves various hormones, neurotransmitters, and brain regions. Understanding the nature of stress can help individuals reframe their thoughts and control their response to stress.
Cortisol: The Misunderstood Hormone
Cortisol is often referred to as the stress hormone. It has been widely written about as the hormone responsible for spikes in heart rate and tense, overwhelmed feelings. However, this is not entirely true. Cortisol’s role is to give the body a burst of energy when needed, such as when waking up in the morning and needing to be alert.
The speaker in the video points out that cortisol is not the only hormone involved in the stress response. Adrenaline and noradrenaline, also known as epinephrine and norepinephrine, also play important roles in mobilizing the body for the fight or flight response.
While cortisol does play a role in how we respond to stress, it is not the only hormone involved. The stress response is a complex mechanism that involves multiple hormones, neurotransmitters, and brain regions. Cortisol’s function is to provide the body with energy to fight or run when faced with a perceived threat.
The speaker also notes that cortisol can have some positive effects on the body. It can improve working memory, for example. However, it is important to remember that cortisol is not always bad. In fact, a moderate level of stress can be beneficial, as it can help awaken psychological and physiological responses that would not have been possible without it.
Overall, cortisol is a hormone that has been misunderstood as the sole cause of the stress response. While it does play a role in how we respond to stress, it is just one of many hormones involved in this complex mechanism. Understanding the multifaceted nature of stress and its effects on the body can help individuals manage their response to stress and lead more fulfilling lives.
Stress Response: It’s More Than Just Cortisol
Stress is a complex process that involves multiple brain regions, neurotransmitters, and hormones. While cortisol is often thought of as the “stress hormone,” there are other hormones like adrenaline and noradrenaline that play a crucial role in the stress response as well. These hormones are part of the body’s fight or flight response and help mobilize the body for action.
The stress response begins in the brain, where the perception of stress triggers three main pathways: the SAM axis, the HP axis, and the PVN axis. The SAM axis is a fast response that is activated by nerves in the sympathetic nervous system, which release adrenaline and noradrenaline causing an immediate increase in heart rate, blood pressure, and oxygen uptake. The HP axis lasts longer and involves the hypothalamus, which releases a hormone called CRH that stimulates the pituitary gland to produce ACTH. ACTH acts on the adrenal glands, causing them to release cortisol. Cortisol increases heart rate and sugar levels in the blood, providing the body with energy to fight or run.
There are many other brain regions, neurotransmitters, and hormones involved in the stress response, but these are just a few examples. It’s important to note that stress is something that is perceived and starts in the brain. Therefore, changing the way you think about a situation can help reframe your feelings of stress or anxiety.
Some techniques for managing stress include mindfulness meditation, relaxation techniques, and cognitive reframing. Reframing stress or anxiety as excitement can help shift your perspective and improve your performance in stressful situations. Hugging feelings of activation and arousal can also be beneficial in moderate amounts, as it can awaken many psychological and physiological processes that might not be experienced otherwise. However, when stress is experienced chronically, it can lead to negative health outcomes.
In summary, stress is a complex process involving multiple hormones and brain regions, and understanding how it works in your body can help you better manage it. By using techniques like cognitive reframing, you can reframe stress as a positive challenge, which can help improve your response to stressful situations.
The Three Main Pathways of the Stress Response
When we experience stress, our body goes through a series of reactions. It all starts in the brain, where we perceive the stressful situation. This triggers three main pathways of the stress response.
The first pathway is the SAM axis, which is a fast response that is activated by a region in the brain stem. Nerves in the sympathetic nervous system activate part of the adrenal gland, which releases adrenaline and noradrenaline. This causes an almost immediate increase in heart rate, blood pressure, and oxygen uptake.
The second pathway is the HP axis, which has longer-lasting effects when it’s activated. The hypothalamus pumps out a hormone called CRH, which causes the pituitary gland to make a hormone called ACTH. ACTH acts on the adrenal glands, causing them to release cortisol. In the context of the stress response, cortisol can increase heart rate and sugars in the blood, so your muscles have energy to fight or run.
The third pathway involves other brain regions, neurotransmitters, and hormones that are involved in our overall stress response. When these pathways are activated, they mobilize our body for the fight or flight response.
It’s important to note that stress isn’t always bad, and in many situations, a little bit of stress can be a good thing. However, chronic stress can lead to negative health effects. Understanding the three main pathways of the stress response can help us manage stress and take steps to prevent chronic stress.
Perceived Stress: How Your Mind Shapes Your Body’s Response
Stress is not just a physical response; it’s also a perceived response that starts in the brain. To feel stress, you must perceive something as stressful. This is important because it means that stress is something you can almost think away. By changing the way you think and reframing your feelings, you can control your response to stress and stress less.
One way to do this is through anxiety reappraisal or cognitive reframing, which focuses on reframing feelings of stress or anxiety as excitement. While stress and excitement involve a high-intensity reaction, we often perceive stress as negative and excitement as positive. Reframing a task as exciting or positive can help you feel less stressed and perhaps even perform better in that task.
Research has found that when participants are given a surprise task like doing karaoke or public speaking in front of strangers, saying “I am excited” compared to saying “I am anxious” leads those people to feel more excited and perform better in those situations. This shows that reframing feelings of stress as excitement can help you feel more positive and perform better, even if the physical sensations and everything going on in your body remain the same.
Reframing how you think from negative to positive takes time and practice, but you can always start by just saying “I am excited” in any situation. It’s helpful to know that stress isn’t always bad, and in many situations, a little bit of stress can be a good thing. However, chronic stress can be harmful to your health and well-being.
Understanding how stress works in your brain and body can help you take control of the process and reframe it to your advantage. By knowing more about how stress works, you can change the way you think and feel about stress and feel more positive, excited, and in control.
Anxiety Reappraisal: Turning Stress into Excitement
Anxiety is a natural response to stress, but it doesn’t have to be a negative experience. In fact, research suggests that you can turn anxiety into excitement by simply reframing how you think about it. This process is known as anxiety reappraisal.
Anxiety reappraisal involves recognizing the physiological sensations of anxiety, such as increased heart rate or sweating, as signs of excitement rather than signs of fear or nervousness. By doing so, you can transform the negative experience of anxiety into a positive one.
One study conducted by Alison Wood Brooks, a professor at Harvard Business School, found that individuals who reappraised their anxiety as excitement performed better in high-pressure situations, such as public speaking, than those who tried to calm themselves down. The participants who hugged their anxiety as excitement had higher levels of engagement, better performance, and reported feeling more confident.
Reappraising anxiety as excitement works by shifting your focus from the potential negative outcomes to the potential positive outcomes of the situation. Instead of worrying about what could go wrong, you become excited about the possibilities of what could go right.
Anxiety reappraisal can be especially useful for individuals who struggle with anxiety disorders. By hugging their anxiety as excitement, they can reframe their anxiety symptoms as something positive rather than something to be feared.
It’s important to note that anxiety reappraisal is not a one-size-fits-all solution and may not work for everyone. However, it’s a simple technique that anyone can try and may help transform anxiety into a more positive experience.
In conclusion, anxiety doesn’t have to be a negative experience. By reappraising anxiety as excitement, you can shift your mindset and turn stress into a positive force that helps you perform better and feel more confident.
The Benefits of Moderate Stress and Challenging Situations
While chronic stress can have negative effects on our health, moderate levels of stress and challenging situations can actually be beneficial. Our bodies are designed to respond to stress, and the stress response can help us stay alert, focused, and motivated.
Moderate stress can also help build toughness and prepare us for future stressful situations. For example, when we face a challenging situation and overcome it, our brain releases dopamine, which reinforces our sense of accomplishment and helps us feel more confident in our ability to handle stress in the future.
Studies have shown that people who experience moderate levels of stress are more likely to have better mental and physical health outcomes than those who experience no stress at all. This is because moderate stress can help us build our stress response “muscle,” making us better equipped to handle stress in the future.
In addition, challenging situations can lead to personal growth and development. When we step out of our comfort zone and face challenges, we learn new skills and gain new experiences that can help us grow as individuals.
Of course, it’s important to remember that everyone has a different stress threshold, and what might be moderate stress for one person could be overwhelming for another. It’s also important to prioritize self-care and seek support when needed to prevent chronic stress from taking a toll on our health.
Overall, while chronic stress can have negative effects, moderate levels of stress and challenging situations can be beneficial for our mental and physical health, helping us build toughness and grow as individuals.
Wondrium: A Great Resource for Learning about Psychology and More
In the video, the speaker mentions Wondrium as a great resource for learning about psychology and related topics. Wondrium, formerly known as The Great Courses Plus, is an online learning platform that offers a wide variety of courses and lectures on various subjects, including psychology, science, history, and more.
The platform features over 13,000 video lectures and courses taught by top professors and experts in their fields. The courses cover a diverse range of topics, including positive psychology, cognitive psychology, neuroscience, and more.
Wondrium provides learners with the opportunity to deepen their knowledge and understanding of various topics in psychology and related fields. With courses on everything from the fundamentals of psychology to more specialized areas like abnormal psychology, there is something for everyone.
In addition to its vast library of courses and lectures, Wondrium offers learners a personalized learning experience. Users can create their own playlists and save courses and lectures for later viewing. The platform also offers a mobile app for on-the-go learning.
Overall, Wondrium is an excellent resource for anyone interested in learning more about psychology and related fields. Its extensive library of courses and lectures, coupled with its personalized learning experience, makes it a great choice for learners of all levels.
Conclusion
In conclusion, stress is a natural and essential part of life. It can be triggered by a variety of situations, including work, relationships, and health issues. Understanding the biological and psychological mechanisms of stress can help individuals better manage their stress levels and minimize negative health consequences.
Cortisol, the hormone that is often associated with stress, is not always the enemy. It can have positive effects in the right circumstances, such as helping to regulate the immune system and providing a quick burst of energy when needed. However, prolonged cortisol release due to chronic stress can have detrimental effects on physical and mental health.
Stress response is more than just cortisol. There are three main pathways involved in the stress response, including the hypothalamus-pituitary-adrenal (HPA) axis, the sympathetic-adrenal-medullary (SAM) axis, and the immune system. These pathways work together to help the body respond to stressors and maintain homeostasis.
Perceived stress is a key factor in determining how the body responds to stressors. The way that individuals perceive and interpret stress can shape their physiological response. Therefore, it is essential to develop effective coping strategies and engage in anxiety reappraisal to turn stress into excitement.
Moderate stress and challenging situations can have positive effects on the body and mind. They can promote toughness, increase motivation and creativity, and improve cognitive function. It is essential to find a balance between stress and relaxation to optimize the benefits of moderate stress.
Finally, Wondrium is an excellent resource for learning about psychology and other topics related to personal growth and development. The platform provides access to high-quality content that can help individuals better understand themselves and the world around them.
In conclusion, stress is a complex and multifaceted phenomenon that requires a holistic approach to understanding and managing. By learning about the biological and psychological mechanisms of stress and developing effective coping strategies, individuals can minimize the negative effects of stress and optimize the benefits of moderate stress. Wondrium is an excellent resource for learning about psychology and personal growth, providing access to high-quality content that can help individuals improve their lives.
