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The Effects of Stress
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okay
time to villainize stress
it's the enemy i feel guilty doing this
because if y'all
watched the video how to make stress
your friend this is the last thing we
should be doing
is pointing out that stress can is bad
and can hurt us um because as soon as we
start thinking that then it actually
does hurt us
but i want to be clear stress
in the short term is never bad it
is empowering you are superman or superwoman
superwoman
when you are stressed in the short term
it your body has your back
it's empowering you to do all kinds of
things you can do things that you are not
not
normally capable of you have an extreme
amount of energy
and power so you've got to recognize
stress is your friend and if you
recognize that and you feel
empowered if you process things that way
your body is going to change its
long-term response
it's going to shut down your stress
response essentially it's going to turn
your stress response remember
into a response of courage
and so you are not going to end up in a
state of chronic stress
the problem here is chronic stress
we are well designed for short-term stress
stress
we are not well designed for chronic stress
stress
so what we are going to do in this video
is talk about the consequences
of chronic stress the stress that goes on
on
and on and on and on and on and i
started mentioning this
in the last lecture not
randy posh's last lecture and my last
lecture that i had um
one chronic stress causes a reduction in
the size of neurons in the prefrontal
cortex we have learned that that is the
most important part of the brain
because of this it shows that it is
associated with a diminished
performance during cognitive tasks
we talked about the long-term effects or
i started alluding to the long-term effects
effects
of cortisol it's really interesting if
you study memory in its relationship to stress
stress
so cortisol helps us deal with immediate
dangers by mobilizing our energy resources
resources
it also helps us create memories for short-term
short-term
highly emotional events which explains the
the
bulb memories these memories that are
like pictures in our minds
we learn about that oh if we get a
chance we'll learn about that later
a lot of times we have flash bulb
memories when it comes to things like
extreme things like
if you were of an age that you can
remember when 9 11 happened
people that that were um on the older side
side
they can remember exactly where they
were and what they were doing whenever
they found out
what was going on i remember exactly
where i was and what i was doing
it's like a picture in my mind but i
apply this even more even
like to my personal life i used to
always wonder why is it
the most that the most embarrassing
moments in our life
are the memories that we have one of my
first memories
is a super embarrassing moment for when
i was in first grade
why is that burned into my head well
part of it may be because
of cortisol so it helps us
in forming these memories creating these
memories for these short term highly emotional
emotional
events stress though can also affect the
retrieval of existing memories
so maybe you're stressed out and you go
and you take an exam
or you sit down for the exam you get
super stressed and then all of a sudden
you just freeze
you can't think of anything well that's partly
partly
what's going on is is your stress
response is
is making you incapable of retrieving
existing memories
or maybe the kind of person that freaks
out when um you're called on in class
all of a sudden you have to talk
and you just go completely blank this
has happened to me and i see this happen
to students all the time i can see i
call on them and i see it in their eyes that
that
they're just that they can't
remember anything in the moment they
don't know what they wanted to say they
just completely go blank
so that's two ways that stress can
impact memory but let's talk about
what i find the most interesting is
chronic stress long-term exposure to cortisol
cortisol
can permanently damage cells in the
hippocampus we know that the hippocampus
is the main memory section of the brain
once it's been damaged the hippocampus
is supposed to provide
feedback to the hypothalamus but once
it's been damaged it can no longer
provide proper feedback to the
hypothalamus so the hypothalamus remember
remember
is kind of controlling the endocrine system
system
so the hypothalamus says oh continue to
release cortisol
so cortisol is continues to be secreted
and this vicious cycle can develop
the hippocampus now is damaged
permanently damaged
and cannot provide proper feedback to
the hypothalamus to shut down
the cortisol release so we just keep
releasing it and it just keeps damaging
it more and it creates a cycle
that we can't really get out of the last thing
thing
is that cortisol levels if they stay high
high
the immune system is suppressed it's
shut down
so we talked about this i think that
normally you know when you first
when your stress response first kicks in
it kind of kicks your immune system into hyperdrive
hyperdrive
your immune system is boosted
but eventually if the stress remains
stays around too
long the cortisol levels are high for a
long time
your immune system is going to be suppressed
suppressed
and so we talked about well why is this
and one of the theories
is that your body is trying to stop
itself from developing autoimmune
disorders autoimmune diseases things
like arthritis
in those diseases your body your immune
system is too active it's attacking
so you know i think about my dad's had
arthritis for years
um his immune system is too active it's
attacking his
his own body and so he takes medication that
that
suppresses the immune system well what
happens then he is vulnerable to all
types of illnesses
and years ago he ended up catching tuberculosis
tuberculosis
which is really really severe because
his immune system
was suppressed so your body thinks when
the immune system is activated activated
activated activated
that what's going on is an auto
autoimmune disorder is developing so it
shuts itself down
it thinks no that's not good so it shuts
itself down it can't be active for too long
so we've talked about how adrenaline and
cortisol are being released
your heart rate is going to increase um
we're going to release
fat and glucose to give the muscles a
readily available source of energy
we are designed to take physical fight
or flight
if we don't take physical fight or
flight that fat
is not going to be burned and it adheres
to the walls of blood vessels
these fatty deposits mean blood supply
blockage and heart attacks
so whenever you are stressed you should
engage in some kind of physical activity
it is good
to go running or go kickboxing or go i
don't know
punch a pillow engage in some kind of
physical fight or flight if you can
it's good exercise is good for dealing
with stress
it also releases natural endorphins
so i keep seeing one of the last scenes
the last thing
personality matters we've talked about
how stress is all about interpretation
so of course your personality is going
to matter
stress is all about how you approach life
life
and that's why i am challenging you all
to think are you approaching life in the
best way possible
for your long-term health your long-term
happiness your long-term life satisfaction
satisfaction
are you approaching life the best way possible
possible
and if not then try to change it try to
work on it we all have room for growth
but because this is again essential to
who we are it's very very hard to change
so um
the effects of stress on heart disease
may be amplified if a person tends to
have a type a
behavior pattern this hard-working competitive
competitive
um ambitious impatient
kind of hostile personality style or
behavioral pattern versus
instead the type b which is laid back
and relaxed attitude
so with this type a one of the main
things is if you have cynical hostility
that is related to an increased risk of
think about it there's it's it's a much
more combative way of approaching the world
world
and more negative way of approaching the
world and it can increase
interpersonal conflicts and this causes
heightened autonomic
activation and so that's going to end up
leading to this increased risk of heart disease
disease
in a lot of what we've been studying
before and where we're ending up here is
again what is the antidote to stress
a positive affect how we think how we
approach life
if you have a sense of pleasure in their
environment including feelings of
happiness joy enthusiasm and contentment
all of this is good and it's associated
with longer life expectancy
remember we also said that helping
others is associated with longer life expectancy
expectancy
not focusing so much on yourself
people who are high in positive affect
also experience fear
colds fear strokes fear auto accidents
so essentially don't worry be happy [Music]
there's one thing that i didn't talk
about that's ptsd
ptsd post-traumatic stress disorder is a trauma
trauma
and stressor related disorder that
develops from directly or indirectly
experiencing actual or threatened death
serious injury or violence
we know a ptsd is a lot of people have ptsd
ptsd
um i'm hearing about more and more and
more diagnoses and it's important to mention
mention
that something doesn't have to happen
directly to you it can be that you
witness something traumatic
you see something traumatic um
it also can just be a threat of something
something
it says you deve you can develop this
because you directly or indirectly
experienced actual
treatment normally consists of somehow
coming to terms
with these terrifying memories and a lot
of it is about reliving the traumatic
experience the trauma in a safe setting
so of course a rapport needs to be
established between the therapists and
the client but once that connection
and that trust has been established the person
person
is typically guided to go back to when
this happened
to experience it in full and full intensity
intensity
go back in time to when it happened and
relive it
with somebody who is trusted and capable
of guiding you through it guiding you
through processing and experiencing the
related emotions
in a safe place where you are going to
be okay
and you can work through it
a lot of what seems to be happening is
these emotions
you weren't able to process through them
because maybe it simply wasn't allowed
or it was too much to deal with
and so they just constantly remain there
right below the surface
and anything that happens this little
bit amount of stress a trigger of some sort
sort
um falling to sleep so losing that kind
of sense of control
it can cause you to just go back to fall into
into
the experience or to allow the
experience to bubble up to the surface
and all the emotions associated with it
so the emotions need to be somehow
processed and dealt with
in a safe place and typically symptoms
can continue for months or years
after the event has happened some turn
to alcohol and other types of drugs to cope
cope
with the problem and this can compound
the problem
people that have ptsd
experience extreme stress and fear even when
when
they're no longer in danger so something
someone told me once i had a student
that was struggling with ptsd
and he said that he was working with his
therapist um using visualization techniques
techniques
he was like a a brittle branch
and even the smallest stressor
the smallest thing happening smallest
trigger would break him
so that a little bit of pressure would
break him so he's working on replacing that
that
kind of way of thinking and that visualization
visualization
with he's like and his mind is like this really
really
bendy branch or root root that
he had a special type of of tree that
has this kind of root
that that never breaks no matter how
extreme the pressure and the stressor is
it's never going to snap he can handle
it so he's using these visualization
techniques to kind of change his current mindset
mindset
and his way of approaching things the
way he thinks about things um
to this kind of healthier kind of way of
being able to handle things
okay so that's our lecture on the
horribleness of stress ptsd that's
what else um memory what's the word
forget the word memory damage
what else oh surpris suppressing the
immune system just
put completely bad gastric ulcers bad
um cardiovascular disorders heart
attacks stroke bad
some blood supply blockage bad so
we have learned all the we have
successfully villainized
stress but remember what is the cure
positive affect and thinking about
stress is powerful so
chronic stress is bad but you can stop
yourself from ever being in that state
remember stress is empowering i know
this is confusing
but isn't it amazing isn't it amazing that
that
how much our mind matters when it comes
to all this stuff
it's all about the mind i think it's a
really really cool thing
okay so that's it
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