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WEEK1
WhatisStress?
Item
Identifytheglandinyourbrainthatsetsoffan
alarmsystem.Describewhathappensnextand
whatadrenalineandcortisoldo
DefiningStress
Identifycomponentsofstress
WhatisStress?
Whatisthedefinitionofstress?Whendoes
stressarise?
Whichcountryhasbeenratedasthemost
stressedoutcountryintheworld?Wherearethe
moststressedstatesintheUnitedStates?
Ona10pointscale,identifywhatAmericans
feelisahealthylevelofstress,theaveragelevel
ofstressforAmericans,thepercentof
Americanswhoindicatetheirstresslevelis
moderatetoextreme,&thepercentof
Americanswhoindicatethatstresslevelishigh
Describehowcultureinfluencestypesof
stressors,perception,stressresponses,religion,
socialsupport,andcopingingeneral
PrevalenceofStress
StressinAmerica
TheFaceofStress
WEEK2
TypesofStress
Describeeustressanddistress
Types&Causesof
Stress
Describe3waysthatpeoplerespondtostress&
identifythingsthathelpustoleratestress
TypesofDistress
Describechronic´stress
Response
Hypothalamussetsoff"Alarm"
Nervesandhormonalsignalspromptsyouradrenalglandstoreleaseadrenalineandcortisol
Adrenalineincreasestheheartrate,elevatesbloodpressure,andboostsenergysupply.Cortisol
(primarystresshormone)increasessugarinthebloodstream,AKAthestressresponse.
Stressors:ademand,pressure,negativesituationorevent
Perception:thoughtsaboutthatstressor
EmotionalReaction
BehavioralReaction
Physiologicalreaction
Stressistheconditionthatariseswhenthereisagapbetweenwhatoneneedsandwantsorfeels
abletodo.Itariseswhenthereisalottotakeinandoneisunableorfeelsunabletohandleit.
Nigeriaisconsidered#1stressedcountryinthewholeworld,whereConnecticut,RhodeIsland,
NewHampshire,NewJersey,andMassachusettsareconsideredthemoststressedstates.
3to4
5to6
66%
25%
Culturehasagreatimpactonstressortypes,thewaytheyareperceivedandunderstood,how
diverseresponsestostressors,andstresscopingtechniquescanbeduetotheculturaldifferences.
Forinstance,hereintheUS,peoplearestressedbyworkoverload,familyrelationships,having
financialresponsibilities,etc.Insomeotherpartsoftheworldpeopleareexposedtonatural
disasters,liketornadoes,earthquakes,etc.InSouthernAsia,highereducationandacademic
successismoreimportantthanintheUS.
Eustressisdefinedasthespiceoflife.Itisconsideredahealthyorpositivestress,like
excitement,happiness,havingachild,orgettingmarried,etc.Distressisdefinedaswearandtear
ofthebodyandmind.Itisconsideredtobeabadorunhealthystressthatbringsyounegative
stressfulemotionslikeanger,frustration,andanxiousness.Forinstance,beinginanabusive
relationship,losingalovedone,orbeingunemployed,etc.
Themain3waysthatpeoplerespondtostressarethefollowing:
1.Theybecomeagitated,overemotional,andunabletositstill
2.Theyshowlittleenergy,lessornoemotion,etc.
3.both,freeze,paralysis,butagitated
Thingsthathelpustoleratestressarethefollowing:supportnetwork,senseofcontrol,attitude,
emotionalcontrolandknowledge
Acutestressisatypeofdistress,whichisintenseandlastsforashortperiodoftime.For
instance,givingapresentationtoalargeaudienceorwatchingascarymovie.Whereas,chronic
distressisnotasintenseastheacutedistress,butitlastslonger.Forexample,beingindebtand
notknowinghowtorepayorbeinginbadrelationship.
YerkesDodson
Principle
DescribetheYerkesDodsonprinciple
YerkesDodsonLaw
DescribethemainpremiseoftheYerkesDodson
Law
TypesofStressors
Describetypesofstressors
TypesofStressors
Describethefourmajorcategoriesofstressors
WEEK3
TheMind/Body
Connection
Definepsychophysiologyand
psychoneuroimmunology
Adrenaline:Fightor
FlightResponse
Adrenalinesignalsthelivertofloodthebody
with_________forfuel;Identifythesourceof
energythatisalwaysstoredinourmuscles
PsychosomaticDisease
Identifypsychosomaticdisease
Psychosomatic
Disorders
TheModelofStress
Whatdoesresearchsuggestregarding
personalitytraitsandpsychosomaticillness
Describethestagesofthemodelofstress
EffectsofStress
Describewhatthespeakersaysabouttheeffects
ofstresshormonesonthebodyforextended
periodsoftime
DescribethestagesoftheGAS
GeneralAdaption
Syndrome
GeneralAdaptation
SyndromeModel
Describewhatthealarmphasedesignedtodo,
whatcortisoldoes,whatphysiologicalresponses
continuetooccurintheResistancePhase,and
whathealthconsequencesmayoccurinthe
Exhaustionphase
AccordingtoYerkesDodsonPrinciple,thereshouldbeanoptimumlevelbetweenarousaland
performance.Performanceincreaseswithstressbutonlyuptoapoint.Whenthelevelofstress
becomestoohigh,performancedecreases.
YerkesDodsonLawsaysthathumanperformancevarieswitharousal,meaningthatatlow
arousal,peoplearebored,lazy,andperformbadly.Withtheincreasedarousalperformancealso
increases,butonlytoapoint(optimallevel),afterwhichincreasingarousalactuallydecreases
thequalityofperformance.
1.Physiologicalstress:Forexample,beingsick
2.Environmentalstress:Forexample,excessivenoise
3.Sociologicalstress:Forexample,divorce
4.Psychologicalstress:Forexample,depression
5.Philosophicalstress:Forexample,runninglate
1.Significantlifechangeslikethedeathofalovedone
2.Catastrophiceventslikehurricanes
3.Dailyhassleslikeracism
4.Ambientstressorslikepollution
Psychophysiologyisthestudyofonesmindandbodyinterconnection,thatishowonesmental
stateaffectshis/herphysiologicalreactionsandviceversa.Psychoneuroimmunologyisthestudy
ofinteractionofonesbrain,nervoussystem,andimmunesystemandhowtheyimpacteach
other.
Adrenalinesignalsthelivertofloodthebodywithglucose(bloodsugar)forfuel.Foremergency
situationshumanbodystoresinstantenergyinmuscles.Theenergymoleculethatkeepsusalive
iscalledATP(AdenosineTriphosphate).BurningglucoseorfatcanmakeATP,whichinitsturn
fuelsourmuscles.
Psychosomaticdiseaseisadiseasethatinvolveshumanmindandbody.Somephysicaldiseases
maybeworsenedbymentalfactorslikestressandanxiety.
Researchsuggeststhatspecificpersonalitytraitsandspecificconflictsmaycreateparticular
psychosomaticillnesses.
Firstoneconfrontsastressor,thenhis/herthoughtsidentifyifstressorisacuteorchronic.Then
feelingsandemotionscomeintoplay(anger,happiness),afterwhich,bodystartsreactingto
thoseemotions.Thefinalstageofthemodelofstressishealthconsequencethathumans
experience,mostlycausedbychronicstress.
Canphysicallyageourcells,makeusappearolder,hurtourimmunesystem,andaffect
memory.
stageofalarmfirstbegins,acutestress,atonoftasks
stageofstressresistancechronicstress,gobacktohomeostasisbutstillalert,less
intensity
stageofexhaustionhealthconsequences
Thealarmstageistocopewithemergencyshorttermchangesintheenvironment.Stress
responsesystemreleases2hormones:cortisolandepinephrine(adrenalin)tocopewithshort
termthreats.Cortisolreducespain,decreasesinformation.Italsoregulatestheimmunesystem
bydecreasingimmuneresponse.Intheresistancestage,largequantitiesofcortisolandadrenalin
arereleasedforalongperiodoftime,whichelevatestheheartrate,bloodpressure,andmuscle
tension.Bloodsugarlevelsaregettingirregularandtheimmunesystemissuppressed.Inthe
TheStressResponse
Describetheprocessofthestressresponseand
cortisol
TheScienceofStress
Physiology
Identifywhichareaofthebrainfirstrecognizes
somethingthroughtheeyes,theareaofthebrain
thatinterpretsthestressorasathreat,thearea
thatorganizestheresponsetothestressandthen
sendsmessagesdownthespinalcordtothe
adrenalglands,&thehormonethatisreleased
fromtheadrenalglands
Identifythecenteroftheadrenalglands,which
areconnectedtothebrainthroughthenervous
system;Describewhatepinephrinedoeswhenit
goestocellsoftheliver,lungs,heart,digestive
system,andmuscles
FightorFlight
Response
Stress&YourBody
Describewhathappensinsideyourbodytomake
itstrongerandthephysiologicalsystemsaffected
bystress
StressResponsein
Animation
Describewhathappensduringthestress
response
Stress&YourOrgans
Brieflydescribehowyourorgansareaffectedby
stress
exhaustionstage,humanbodygetsserioushealthproblemslikeheartdisease(heartattack,
stroke)ordiabetes,infectious(influenza)ornoninfectiousdiseases(cancer)andeventuallydies.
Thestressresponsestartsinthebrainandaffectstheentirebody.Theprocessofstressresponse
hasadominoeffect.TheHPAsystem,whichconsistsofhypothalamic,pituitaryandadrenal
glands,isactivated.HypothalamushidesARH,whichinitsturnstimulatesadrenalglandtohide
ACTHthatmotivatesadrenalglandstohideadrenaline(epinephrine),nonadrenaline(non
epinephrine),andcortisol.Cortisolestablishessystemsthroughoutthebodytodealquicklywith
stressors.Itcanimpactonheart,lungs,circulation,metabolism,immunesystem,skin,etc.
Elevatedcortisollevelscanbeverydangerousbecauseitdecreasesappetite,cripplestheimmune
system,shutsdownrepairprocesses,preventssleeping,breaksdownbone,etc.
Cortexistheareaofthebrainthatfirstrecognizesstressorthroughtheeyes.Amygdalainterprets
thestressorasathreat.Hypothalamusorganizestheresponsetothestressandthroughthespinal
cord,itsendsoutamessagetotheadrenalglands.Finally,adrenalinisproducedbytheadrenal
glands.
Thecenteroftheadrenalglandsthatisconnectedtothebrainthroughthenervoussystemis
calledadrenalmedulla.Adrenalineorepinephrinewillbereleasedwhichwillhavevarious
impactsondifferentpartsofthehumanbody:Inliver,itwillconverttheglycogentoglucose,
Inlungs,itwillspeedupthebreathingrate,Inheart,itwillspeeduptheheartbeatrate,In
digestivesystem,itwillslowdowndigestion,Inmuscles,itwillincreasethebloodmovement.
Stressmakeshumanbodystrongerduetotheincreasedrateofbloodflow,oxygen,and
glycogen.Thebloodisshiftedfromlesscriticalorganssuchasstomachandintestines,tomore
criticalorganssuchasarmsandlegs.Forthepurposeofquickandmorebloodsupply,heartrate
increases.Whereas,respiratoryrateincreasestosupplymoreoxygen.Asforthefastestformof
energy,glycogenisreleasedintothebloodstreamintheformofglucose.Stressaffectsourentire
bodybyimpactingonallthephysiologicalsystems:Cardiovascular,Respiratory,Immune,
Muscular,Skeletal,Endocrine,Nervous,Reproductive
Inthebrainthehypothalamusisconnectedtothepituitarygland.Hypothalamusreleasesthe
hormonecalledCRF(corticotropinreleasingfactor),whichactivatespituitaryglandtorelease
adrenocorticotropichormone(ACTH).ACTHinitsturnalertstheadrenalglandsandstimulates
adrenalcortextoreleasecortisol.Atthesametimehypothalamussignalsthemedullatorelease
epinephrineandnorepinephrine.Thesehormonespushthebodyintohyperalertness.
Stressaffectsalmostallhumanorgans.Hereisthelistoforgansthataremostlyaffected:
Skin:Stresshasagreatimpactonourskinsuchasmakingtheskinmoresensitive.Itcanalso
causeskinproblemslikeacne,eczema,andothertypesofdermatitis.
Brain:Headachesandmigrainesareverypopularinstressfulsituations.Incaseoflongterm
stressordepression,Alzheimersdiseaseandmemorylossaremorecommon.
Heart:Stresscancausedifferentheartdiseases.Thechancesofgettingheartattacksandstrokes
arealsogettinghigher.Longtermstresscancausetype2diabetesandhardeningofthearteries.
Stomach:Instressfulsituationsourstomachandourgutfunctionarealsoimpacted.Itdoesnot
absorbfoodnutrientsaswellasinnonstressfulsituation.
Intestines:Stressalsoimpactsourintestines.Itdecreasesnutrientabsorption,cutsdownthe
levelofoxygeninthegut,andreducesmetabolism.
Dr.OzIllustratesHow
theHumanBodyDeals
withStress
Describethevagusnerve
ThePowerofStress
Identifytheextenttowhichstresscanmakeus
strongandpowerful
WEEK4
HealthConsequences
Canstressactuallykill
you?
Identifythepercentageofvisitstoprimarycare
physiciansrelatedtostressandthepercentageof
alldiseaseandillnessthatisrelatedtostress
Describewhatcortisoldoes;whatstressdoesto
thebrainsofmice;whatstressdoestotelomeres;
andwhathasbeenshowntoreducethestress
response,helpbloodvesselsrelax,regeneratethe
heartfromstressrelateddamageandisreleased
duringpositivesocialinteraction
Stress&HeartDisease
Describestressandthebraingutconnectionand
theeffectsofstressonyourgutbacteria
Stress&HeartDisease
Stress&Obesity
WhathappenedinIsraelduringthegulfwar?
Describethehormonesthataffectcravingsand
therolethatstressplaysinredistributionoffat
andinsulinresistance
Howstressaffectsyour
body
Performance
Consequences
Whatdoescortisoldototheinnerliningofthe
bloodvessels?
Identifytheimpactthatstresshasonourthought
processes,academicperformance,job
performance,anddrivingability
Pancreas:Stressbooststhelevelofinsulinandincaseofchronicstress;arteriescanbe
damagedincreasingchancesfordiabetesandobesity.
Spleen:Itshrinkstoexpelbloodintothebloodvessels.
SalivaryGlands:Stressdecreasesproductionofsalivationmakingmouthandthethroatdry.So
speakingbecomesdifficult.
JointsandMuscles:Neck,shoulderandbackpain.
Itisasmallnervelocatedinthemiddleofthechestthatcomesfromthebrain.Incaseofstressful
situation,thevagusnerveimpulsesoutitinfluenceshowthewholebodyworks.Itsends
branchestotheheart,lungs,andintestinaltracttorelaxthem.Italsobringsinformationbackand
incaseofmuchinformationthebrainscantcopewithit.Whenwepracticeslowdipbreathing,
weautomaticallyactivatevagusnervethatisbasicallyservingastherelaxationsystem.
Stresscanbeverypowerfulinfightorflightsituations.Humansareabletosuchactionsthat
wouldbepracticallyimpossibleforthemtorepeatwhentheyareintheequilibrium.Forinstance,
somepeopleareabletofightawildanimalandwinincriticalsituation,whereasothersmaydie
reallyquicklybecausethelossoftheirlovedonestressedthemout.
75%90%ofallvisitstoprimarycarephysiciansareforstressrelatedproblems.Upto90%ofall
diseaseandillnessisrelatedtostress.
Cortisolshutsdowntheimmunesystem,inhibitstheinflammation,anddecreaseswhiteblood
cells.Itincreasesthesusceptibilitytodisease.Ithasbeensuggestedthatprolongedstressmaybe
involvedinthedevelopmentofcancer.Thereisadramaticsmallerbraincellswithwrench
extensionswhenmiceareexposedtostress.Inthiscase,stresshasitsimpactonmemoryand
learning.Stressacceleratesshortnessoftelomereslength,whichinitsturnisdirectlyrelatedto
aging.Oxytocinhelpstoreducestressresponse,bloodvesselstorelax,regeneratetheheart
fromstressrelateddamage.Itisreleasedduringpositivesocialinteraction.
Humanbrainactivatesautonomicnervoussystemafterwhichthebigbraininformstheintestinal
nervoussystem.Stresshasthepowertochangethecompositionandfunctionofthegutbacteria,
whichcancauseproblemsforourdigestivesystem,heartburnandtoourhealthingeneral.
Duringthefirstgulfwar,therewasabigjumpintherateofheartattacksduetostress.
Thehormonethataffectscravingsduringstressfultimesareserotonin,whichisincreasedby
eatingalotofcarbohydrates,cortisol,whichincreasesappetite,andneuropeptideY,whichturns
dietfatsugarintobodyfatwhenputunderstress.Understresscortisoltakesthefatfrom
healthierareasofthehumanbodyandmovesittotheabdomenareabyreplacinghealthierfat
withtheunhealthyfat.Thisincreasesinflammationandinsulinresistanceinthebody.Under
constantstressinsulinresistanceincreasesriskofgettingtype2diabetes.Exposuretocortisol
overtimeincreasesinsulinlevelsinthestorageofbodyfat.
Cortisolcancausetheinnerliningofthebloodvesselstonotfunctionproperly,buildingup
cholesterolplaqueinthearteries.
Stressaffectsourthinkingprocessesandphysicalabilitiesaswell.Humanjudgmentisreduced
understressfulsituation,thatis,thethoughtprocessisgettingnarrower.Stresshasagreatimpact
onourcreativitytoo.Accordingtothevideo,ourbrainmemorycapacitygetslowandasaresult,
performancegetsslowerandlessefficient.Therefore,thedecisionmakingprocessbecomes
riskierbecausethebrainisunabletoprocessallthegiveninformation.Stresshasahugeimpact
onacademicperformancetoo;mostlyinfluencingacademicperformanceofstudentsintheir3rd
yearofcollege.Jobstressdrasticallyreducesjobperformance.Drivingabilitiesarealso
Howstressimpacts
performance
Stress&Memory
Occupational
Consequences
JobStress&Heart
Attacks
Behavioral
Consequences
Doessmokingrelievestress?
Personality&Stress
Whathappenedtothegroupperformanceonthe
seconddayafterdoinga5minutemindfulness
exercise?
Describewhathappenstothebraincellsofmice
whentheyreunderstress
Describethewaysinwhichstressismanifested
atwork
Overallheartdiseaseriskwasshowntobe___%
higherandriskofheartattackwas___%higher
forhealthywomen;Howdidtheydefinejob
strain?
Identifytherelationshipbetweenstressandroad
rage,substanceabuse,violence,andpooreating
choices
Whatistherealstressthatsmokersexperience?
Identifythecomponentsofpersonality
Whatsyourstress
personality?
Describe4stresspersonalities
StressProne
Personalities
Identifycharacteristicsofstressprone
personalities
EliBayDiscussesType
APersonality
IdentifycharacteristicsofTypeAthatEliBay
mentions;Identifyhowmuchmorestress
tremendouslyimpactedbystresslikecreatingriskysituations,decreasedattention,etc.
Aftera5minutemindfulnessexercise,thegroupperformanceincreasedby45%andcortisol
leveldroppeddrasticallywhichshowsthatthereisacorrelationbetweencortisolandmental
ability.
Afterhearingastressfulsoundmicehavedifficultytorememberthelocation.Stresscanalso
impactonthebraincellsthatformbrainmemories.
Increasedabsenteeismstressrelatedsickdayscosttheemployer$300peremployeeper
absence.Increasedpresentismemployeescomingtoworkbutnotfunctioninguptotheirfull
capabilityduetostress.Decreasedproductivitystressreducesproductivityabout20hoursper
employeepermonth.IncreasedAccidentStressrelatedindustrialaccidentsarecosttwiceas
muchasnonstressrelatedaccidents.Increasedhealthcarecostsstressedworkershavedouble
thehealthcarecostsofnonstressedworkers.Increasedjobturnoverabout40%ofjobturnover
isduetostress.
Overallheartdiseaseriskwasshowntobe40%higherandriskofheartattackwas88%higher
forhealthywomen.Jobstrainforthisparticularstudyincludedpeoplewhoworkinjobswhere
theyhadlittleornodecisionmaking,verydemandingjobs,andspecificallytheywerentallowed
tousetheirindividualcreativity.
Stresshasagreatimpactonroadrage:peoplebecomemoreaggressiveandviolent.Statistics
haveshownthatyoungmenaremorepronetoroadrage.56%ofand44%ofwomenmen
experienceroadragedaily.Mostmenundertheageof19.Peopledrinkmoreunderstress.Even
firsttimedruguserscanbecomedragaddictsunderstress.Thereisawrongideathatdrugor
alcoholabusecanhelppeoplecopewithstress,whichactuallyisnottrue.Peoplebecomemore
violentwhentheyarestressed.Stresshasverybadimpactonourappetite.Thereare2typesof
eaters:emotionaleaterthattendtoovereatunderstress,andrestrictedeaterthatrestrictssome
foodandonlyeatswhenhe/sheisstressed.
Therealstressiscausedbyfrustrationofwantingacigarettebutnotbeingallowedtohaveone.
Personalityhas4components:
1.Values:abstractqualitiesthatgivemeaningtoourlives
2.Attitudes:perceptionsderivedfromvalues
3.Beliefs:thoughts,ideas,andperceptionsbasedonattitudesandvalues
4.Behaviors:actionsbasedonvalues,attitudes,andbeliefs
Thereare4typesofstresspersonalities:1.Oneneverfeelsnervousuntilallofasuddenhe/she
feelspaininherbody.Thisreferstopeoplewhosenervoussystemfunctionsataverylowlevel
showingstresstothroughpains.2.Onepanicsbecauseofthehugenumberofthingsneedstobe
done.Inthiscasepeopleneedtoslowdownalittlebitandrelax.3.Oneburnsoutafterashort
burstofenergyknownasdashandcrash.Thisreferstopeoplewhoseimmunesystemshutsdown
insteadofgoingtoequilibriumaftertheyhavedoneeverythingtheyneeded.4.Oneissoterrified
thattriestoavoidopposition,theresultofwhichisleavinghim/herselfoutofsociety.
TypeA:Timeurgency,Impatient,Polyphasia:Multitasking,Ultracompetitiveness,
Manipulativecontrol,HyperAggressivenessandhostility
TypeB:Relaxed,Onethingatatime,Expressfeelings
TypeCandTypeD:(betweenTypeAandTypeB)Codependent:theybasetheirfeelingson
othersapproval,Helplesshopeless:nocontrolovertheirlife,basedonExternalLOC(nothingis
therefault),InternalLOC(havingfullcontrolovertheirlife)
WearenotbornwithTypeApersonality.Wearerewardedtobesuch:Harddriving,
competitive,ambitious,alwaystryingtodomoreandmore,impatient,havingeconomichigh
StressResistant
Personalities
Resiliency
WEEK5
ThePowerof
Perception
hormoneswereproducedduringsimplemath
problemsinTypeAscomparedtoTypeBs
Identifycharacteristicsofstressresistant
personalities
Identifyinternalandexternalfactorsassociated
withresiliency
Describehowperceptionsareformed;identify
twowayshowwecanimprovehowour
perceptionsareformed
KellyMcGonigal:How
tomakestressyour
friend
Describeresultsofthestudythattracked30,000
adultsover8years;Whatwerethefindingsofa
studyconductedatHarveyUniversityinwhich
participantsweretaughttorethinktheirstressas
helpful? Describeoxytocinandwhatitdoes.
ThePowerofThoughts
Describepsychosomaticdisease
90:10TheSinglemost
importantthingyoucan
doforyourstress
Whatdidresearchersfindonthedayofthe
suddendeathpenaltyshotbetweentheDutch
andtheFrench? Whatdoeshesayisthesingle
mostimportantthingyoucandotobetter
manageyourstress? Describeresultsofthe
studyintheAnnalsofInternalMedicine; What
isthe90/10rule?
DistortedThinking
Styles
Describedistortedthinkingstyles
levelinsecurity,multitasking,etc.TypeAswereproducingupto400%morestresshormonesin
theirbloodstreamthanTypeBsthatweredoingthesamemathproblem.
Stressresistantpersonalitieshavethefollowingcommoncharacteristics:Theytrytocontrol
theirlivesandtrytosolveproblemsTheyarecommittedtomeaningfulgoalsTheyuselittle
nicotineorcaffeineTheytrytorelaxatleast15minutesperdayexercise,socialize
InternalfactorsGoodselfesteemConfidentEasygoingpersonalityExternalfactorsFamily
supportThelevelofengagementwiththeschoolCommunitysafety
Perceptionsareformedbasedon2elements:experience(withemotionsandthoughts)and
information(wearetoldaboutthequalityoftheinformation).Twowaystoimprove:
1.Dontbeafraidtoexperiencethingsthatmatter
2.Seeknewinformationfromreliablesources
Theresultsofthestudythattracked30,000adultsover8yearsshowedthatpeoplewho
experiencedalotofstressandbelievedthatstresswasreallyharmfulfortheirhealthhad43%
riskofdying.Whereas,peoplewhoexperiencedalotofstressandbelievedthatstresswasnot
harmfulfortheirhealth,hadthelowestriskofdying.182,000ofAmericansdiedprematurely
over8yearsofstudywhojustbelievedthatstresswasharmful.
Thestudyshowsthatchanginghowonethinksaboutstressmakeshim/herhealthier
.Oxytocinisaneurohormone;finetunesbrainssocialinstincts.Itprimesonetodothingsthat
strengthencloserelationships,itmakesonecravephysicalcontactwithfriendsandfamily,
enhancesonessympathy,makesonewillingmoretohelpandsupportthepeopleonecares
about
.Oxytocinisastresshormonethatimpactsbothonesbrainandbody.Itsmainroleinthebody
istoprotectthecardiovascularsystemfromstress.Itsanaturalantiinflammatorythathelpsone
torelaxbloodvesselsduringstress.Italsohelpsheartcellstoregenerateandhealfromstress
induceddamage.Itstrengthenstheheart.
Psychosomaticdiseaseisadiseasethatinvolveshumanmindandbody.Somephysicaldiseases
maybeworsenedbymentalfactorslikestressandanxiety.
Theresearchersfoundoutthattherewasarelativeincreaseintheriskofheartattackof50%of
Dutchmenonthedayofthematchascomparedto5daysontheothersideofthematch.Whereas
therewasnosucheffectontheFrenchmenorwomenoneithercountryforthesamematter.The
videosuggeststhatchangingonesthinkingstyleisthemostsinglethingonecandotobetter
managestress.ThestudyintheAnnualsofInternalMedicineshowsthatthosewiththeCBT
havereducedheartattacksby41%andtheriskofdeathrateby28%.Accordingto90/10rule,
10%ofwhatwedoinlifeiswhathappenstous,and90%ishowwerespond.
1.Filtering:Whenwetakeonlynegativecomments,magnifythem,andconcentrateonlyon
them.
2.PolarizedThinking:Whenweperceiveinformationintwocolorsonly,eitherextremelybador
extremelygood,leavingoutthemiddleoption.
3.Overgeneralization:Whenwebaseourconclusionsononefactorexperienceonly
.4.MindReading:Whenweprojectwhypeopleactthewaytheydoorwhattheyhaveintheir
mindsbasedonourownthinking.
5.Catastrophizing:Whenwestarteverythingwithwhatifstatement,onlyimaginingdisaster.
6.Personalization:Whenwethinkthattheworldisshiftingonlyaroundus.
7.ControlFallacies:a.External,wherefateplaysahugeroleinourlifeandwedonothave
CognitiveReframing
AngerManagement
Describeangermismanagementstyles
AngerManagement
Techniques
Describetheresultsofastudypublishedinthe
JournaloftheNationalMedicalAssociation;
Brieflyidentifythe4stepsofanger
management.
HumanNeeds
DescribeMaslowsHierarchyofHumanNeeds
andtheABCofHumanNeeds
controloverit.b.Internal,whereweareresponsibleforeverythinghappeningaroundus.
8.FallacyofFairness:Whenwethinkweknowwhatsfairdespiteothersopinion.
9.Blaming:Whenweeithertakeblameforeveryincidentorholdothersaccountableforour
problems.
10.Shoulds:Whenwehavesomedistinctrulesabouthowpeopleshouldact.
11.EmotionalReasoning:Whenwearesurethatourfeelingsarealwaystrue.
12.FallacyofChange:Whenwethinkthatotherswillchangeduetothepressurefromourside.
13.GlobalLabeling:Whenwegeneralizeoneortwoqualitiesintogeneraljudgment.
14.Beingright:Whenwedoeverythingpossibletoprovethatouractionsandviewsarecorrect
andleaveoutthepossibilityofbeingwrong
15.Heaven'sRewardFallacy:Whenweexpectthatoursacrificesgetrewarded.
Accordingtothevideo,ourperceptionofthesurroundingenvironmenthastochange.While
doingagratitudeexercise,wedefinitelyfeelgood.Butthequestioniswhatitdoestoustherest
oftheday.Theenvironmenthasntchanged,whatschangedisthecognitiveframeandtheway
theenvironmentisperceived.Changingpeoplesconceptionoftheenvironmentisareal
powerfultool.
Thereare4stylesofangermismanagement:
1.Somatizer:Somatizerisapassivebehaviorstyle.Thesearepeoplewhosuppresstheiranger
insteadofexpressingitinordertoavoidothersrejection.Theresultismigraine,headache,
colitis,etc.
2.Selfpunisher:Selfpunisherisapassivebehaviorstyle.Thesearepeoplewhotranslatetheir
angerintoguiltbypunishingthemselveswithcontrolledmethods.Theresultisovereatingor
starvation,excessivedrinking,etc.
3.Exploder:Thisreferstopeoplewhoshowuncontrolledaggression,byexpressingtheiranger
inanaggressivemanner.
4.Underhander:Thisreferstopeoplewithanactivestyleofmismanagedangerthatcausesmild
abuse.Underhanderstargettheirdirectionstraighttothecause.Theyseekrevengefortheirego.
Ex.walkinginlateforastaffmeeting,sarcasticcomments,etc.
AstudypublishedintheJournaloftheNationalMedicalAssociationconcludedthatpeoplewho
negativelyrespondtoangerhavea9%chanceofgettingaheartattack.Thereare4basicstepsof
howtomanageonesanger:
1.Breathcontrolbyspending23minutesonbreathing
2.Musclerelaxationbyunclenchingfistsandlooseningup
3.Getitoutbywritingdownwhatmakesoneangry
4.Seeingcontextbythinkingrationallyinsteadofemotionally
DescribeMaslowsHierarchyofHumanNeedsandtheABCofHumanNeeds
MaslowsHierarchyofHumanNeedshasashapeofapyramidinwhichthemostbasicand
importantneedisinthebottomandtheleastimportantneedatthetop:
Physiologicalneeds
Safetyandsecurity
Loveandbelonging
Selfesteem
Selfactualize
Anunmetphysiologicalneedisastrongerforcethananunmetsocialandesteemneed.The
oppositecanhappenonlyincaseofthosewhodonotknowwhatforinstancerealstarvationis.
TheABCofHumanNeedsisanothertheorythatshowshumanshavingcertainneeds:
Happiness&Stress
Identifybenefitsofbeinghappyandhowtobe
happier
StressKills;Happiness
Heals
Describetheprincipleofunderreact
Aaccomplishment
Bbelonging,thesameasloveandbelongingfromMaslowshierarchy
Ccomfort,thesameasphysiologicalneedsfromMaslowshierarchy
Ddependability,thesameassocialneedsfromMaslowshierarchy
Eesteem,thesameasesteemfromMaslowshierarchy
FfinancesBoththeoriesarebasedonperception.
Happinessisassociatedwithsuperiorworkoutcomeslikegreatercreativity,increased
productivity,higherqualityofwork.StrongerimmunesystemlikeincreasedimmunoglobulinA
anddecreasedcortisolwereinducedbypleasantemotions.Longerlife.Largersocialrewards
IchoosetounderreactEmotionalcallerID.youchoosetoreactoranswerorchooseamore
appropriateresponse.
FINALEXAM
WEEK6
AssessingStress
HeartRateVariability
andHeartRate
CoherenceBiofeedback
IntrotoCoping
Techniques
ManagingStress
Brainsmart
GeneralRequirements
Identifybiofeedbackmeasurementsandthe
premisesuponwhichitisbased
Describeheartratevariability;Whatisita
powerfulbiomarkerfor?
Whatistheprimarypurposeofcoping
techniques?
Identifyphysiologicalreactionsofstress
Identifysomegeneralrequirementsfor
CreativeProblem
Solving
Howtohavebetter
creativethinking
ThePowerofTime
Onesimpletime
managementrule
Prioritization
techniques
Howtomanageyour
timebetter
SchedulingTechniques
Timemanagement
techniques
TheClock&the
Compass
WEEK7
ThePowerofExercise
Exercise&theBrain
Stress&Exercise
HowExerciseRewires
YourBrain
ThePowerof
Stretching
Exercise,Stress&the
Brain
ThePowerofSelfTalk
TheImportanceof
PositiveSelfTalk
PowerPhrases
Keepitinperspective
Chooseastresstime
ThePowerofLaughter
LaughingforBetter
Health
ThePowerofGratitude
PowerofGratitude&
effectivelyhandlingstress.
(Noquestionsbutyoustillneedtowatchittodo
theCriticalThinkingAssignment)
What are 6 concepts the speaker
discusses about creative thinking?
Describegeneralrecommendations
Describe the one simple rule and the
two major benefits about which the
speaker talks
Identifyprioritizationtechniques
DescribetheRACmethod
Identifyschedulingtechniques
Describethe5techniquesthespeakerdescribes
Describethedifferencebetweentheclockand
thecompass
Identifybenefitsofexercise
Identifysomementalbenefitsofexercise?
Describehowexercisehelpsrelievestress
Howdoesexerciserewireyourbraintohandle
stressbetter?Describewhathappenedwiththe
mice
Identifybenefitsofstretching
How does exercise affect our brain?
BrieflydescribewhattheVictorianwomenand
theanorexicwomendid;Whatisrecommended
regardingsayingIversusyournamewhen
usingselftalk?
(Noquestionsbutyoustillneedtowatchittodo
theCriticalThinkingAssignment)
Describeapowerphrase
BrieflydescribethetechniqueItcouldbe
worse.
(Noquestionsbutyoustillneedtowatchittodo
theCriticalThinkingAssignment)
Identifybenefitsoflaughter
Brieflydescribehowlaughterishealthy
Identifybenefitsofbeinggrateful
Identify what Dr. Vitale says about how
Focus
BrainPlasticity
Neuroplasticity
WEEK8
Stress&
Communication
How
miscommunication
happens
ConflictResolution
Styles
ConflictResolution
ConflictResolution
Tips
NaturalHighs
IntrotoRelaxation
PowerofDeep
Breathing
TheBenefitsofDeep
Breathing
AutogenicTraining
ProgressiveRelaxation
ThePowerofAnimals
TherapyDogsusedto
relievestress
WEEK9
Introductionto
Meditation
HowtoMeditate
Meditation
Recommendations
TheScientificPowerof
Meditation
Describethemeditationcontinuumandtypesof
meditation
Identifyresultsinonestudydoneatthe
UniversityofMassachusetts; Identifywhatthe
NationalInstituteofHealthfound
Identifyrecommendationsfordoingmeditation
Describe what brain scans show during
meditation; Identify what meditators
have been shown to have higher levels
of; Describe what meditation has been
shown to do to our brain shape and
MindfulnessMeditation
HowMindfulness
MeditationCan
ReshapeOurBrains
LovingKindness
Meditation
Love2.0
AdditionalMeditation
Types
WEEK10
ThePowerofSight
ThePoweroftheMind
ThePowerofSound
MusicalStressRelief
ThePowerofTouchI
MedicalBenefitsof
Massage
ThePowerofTouchII
TheBenefitsof
Massage
ThePowerofSmell
ThePowerofSmell
ThePowerofTaste
Top10StressBusters
HowtoReduceStress
throughNutrition