Stress Management

Stress has been called by some the number one epidemic worldwide (Mellin, 2018).  In our reading this week, we will learn about stress and what is involved in the stress response.  We will then learn what happens in our brain with occasional stress versus chronic stress, and what types of conditions may occur with chronic stress. But we will conclude with some practical ways to reduce stress. 

Stress is a reaction that occurs when your body perceives that you are under threat.  Called “fight or flight,” the stress response includes dilation of the pupils (for more light), increased respiration, decreased digestion, faster release of energy from cells, more energy delivered into the blood stream, increased heart rate and blood pressure, improved hearing, and more blood to the brain.  All of these occur so that we can respond and react.  This has been a necessary response for survival.  

Once the brain senses danger, it sends signals down the spinal cord to the adrenal glands, instructing them to release the hormone adrenaline.  Once released, adrenaline increases the amount of sugar in the blood (for energy) and increases the heart rate and blood pressure (for increased movement).  The hypothalamus sends signals to the pituitary gland (located at the base of the brain), telling it to release factors that stimulate the adrenal cortex (the outer part of the adrenal gland) to produce a stress hormone, cortisol.  Cortisol is important to keep blood sugar and blood pressure up to escape danger. 

So, in small amounts, cortisol is important to keep blood sugar and blood pressure up (to escape danger).  But prolonged stress increases the level of cortisol in the body, with many negative effects.  

One reason why some individuals maintain good cognitive abilities with age better than others can lie in cortisol levels.  In fact, cortisol levels are higher in unsuccessful aging than in successful aging.  This rise happens before the fall in mental abilities and decline in the size of the hippocampus, suggesting that moderating stress hormone levels may have protective elements. 

Scientists wondering how long-term exposure to cortisol affects brain cells gave some rats daily injections of corticosterone (rat cortisol). They exposed other rats to daily stress for the same amount of time.  Both treatments caused damage to the hippocampus (the area of the brain responsible for creating memories).  This was significant because the hippocampus is one of the areas of the brain which can grow neurons, and not only did excessive cortisol damage the existing brain cells, it also dramatically decreased the rate of new brain cells produced, most likely including the hippocampus.  This is a reason why memory is impaired with stress. 

Studies at UC Berkeley suggest that chronic stress generates long-term changes in the brain that may predispose itself to mental illness.  People with PTSD have abnormalities in the brain, including differences in the amount of gray matter versus white matter.  Gray matter consists mostly of brain cell bodies, while white matter is comprised of the myelin sheath that surrounds the axons and spreads the flow of electrical signals from cell to cell.  Chronic stress generates more myelin-producing cells (glial cells) and fewer neurons than normal.  The result is an excess of myelin (white matter) in some areas of the brain, which disrupts the balance and communication within the brain.  Although scientists have only studied the hippocampus, this knowledge provides insight into how white matter is changing in conditions such as schizophrenia, autism, depression, suicide, ADHD, and PTSD.

In fact, an excess of cortisol is seen in some chronic brain disease.  For example, in severe depression, cortisol is overproduced and the hippocampus shrinks as well.  Some psychiatrists now think of severe depression as severe long-term stress. 

Researchers are also looking into the relationship of the hippocampus and amygdala to chronic stress (Ghosh, 2013).  In a 2014 study, research suggested that electrical signals in the brain associated with factual memories weaken, while areas of the brain associated with emotion strengthen.  So, with increasing stress, our brains are wired to discount factual information and rely on emotions.  This suggests a dominance of activity in the amygdala over the hippocampus during and after chronic stress, which explains the enhanced emotional symptoms with chronic stress, as well as impaired cognitive function.  

• Exercise:  Aerobic (continuous) physical exercise helps increase neuronal growth and strengthens connections within the brain.  It also increases blood flow to the hippocampus and releases endorphins, which are mood-boosting hormones.

• Positive thinking:  Reframe your habitual patterns of negative self-talk to positive.  Thinking patterns can strengthen memories, for better or worse, depending on the thoughts.  Thinking can also create connections.  So thinking positively frequently can strengthen positive thoughts and increase positive connections in the brain.

• Change your environment:  If you are stressed in the home, take a walk.  Move to another room.  Eliminate distractions.  Removing yourself from the source of stress will help you to decrease it.

• Be social:  Having a good support system will help you in times of stress or when you want to vent.

• Get a good night’s sleep:  Sleep can lower stress levels.  It can also be a great way to solve problems that may be causing stress.  

Another way to reduce stress is to relax.   In fact, just as we have looked at the stress response, there is something known as the relaxation response.  This is a state of deep rest that is the opposite of stress response.  When in the relaxation response, your heart rate slows down, breathing becomes slower and deeper, blood pressure drops, muscles relax, and blood flow increases to the brain.  It can also increase energy and focus, combat illness, relieve aches and pains, heighten problem-solving abilities, and boost motivation and productivity.  

To choose the ideal relaxation technique, you should consider how you currently react to stress.

• • The “fight” response:  If stress makes you angry, agitated, or keyed up, you will respond best to stress relief activities that calm you down, such as meditation, progressive relaxation, deep breathing, or guided imagery.

  • The “flight” response:  If stress makes you feel depressed, withdrawn or spaced out, you should find stress relief activities that are stimulating and energizing, such as rhythmic exercise, massage, mindfulness, or power yoga.

  • The immobilization response:  If you freeze or become stuck with stress, you need to rouse your nervous system first to a fight or flight response so you can use the applicable stress relief techniques.  For this, you would choose a physical activity that engages your arms and legs, such as running, dancing, or Tai Chi.  This exercise should be performed mindfully, focusing on the sensations in your body as you move. 

  • Solo or social?  If you crave solitude, solo relaxation techniques would help quiet your mind and recharge your batteries.  If you crave social interaction, a class might help provide stimulation and support, and help you to stay motivated.

Deep Breathing is a simple way to relax.  The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs.  To do so:

• Sit comfortably with your back straight.  Put one hand on your chest and the other on your stomach.

• Breathe in through your nose.  The hand on your stomach should rise, and the hand on your chest should not move very much.

• Exhale through your mouth, pushing as much air as you can while contracting your abdomen muscles.  The hand on your stomach should move in as you exhale, but the other hand should not move much. 

• Continue, counting slowly as you exhale.  

• If necessary, try another position such as lying down.  You can try putting a small book on your stomach and watching to see if the book rises and falls as you breathe.

• Progressive relaxation:  Beginning with your feet, progressively tense and relax as you move up the body.

• Mindfulness meditation:  Switch your focus to the present.  You can use mindfulness in meditation, or even in activities such as walking, exercising, and eating. 

• Rhythmic movement and mindful exercise:  Rhythmic exercise can be very relaxing.  Adding mindfulness to it will make the exercise even more relaxing.  Focus on the sensation in your limbs and how your breathing complements your movement. 

• Visualization: Mentally perceiving a scene, including as many sensory details as possible can be a powerful relaxation tool.  For example, as you think about sitting in a boat on a quiet lake, see the sun, hear the birds, smell the trees, feel the cool water on your bare feet, and taste the fresh clean air. 

• Yoga and Tai Chi:  Excellent ways to combine movement and poses, breathing, and balance.  

• Self-massage:  You can experience many of the benefits from a massage technician using some of their techniques on yourself. 

• Palouse Mindfulness: This is an eight-week course, which provides a training on the mindfulness-based stress reduction program originally set up at the University of Massachusetts Medical School.  The site includes videos, readings and guided practices.  You can find practices on the body scan, progressive relaxation, meditation and more: https://palousemindfulness.com/index.html

For a greater understanding of the problems that can be caused by stress, and one technique that can help to reduce stress, take a look at the following two studies:

Research uncovered new clues about chronic stress and memory loss, and sheds new light on how stress may be triggering mental illness. They found that if they blocked molecular mechanisms caused by stress they could prevent the loss of memory. This finding has important implications in mitigating stress-related memory loss in humans. Learn more.

No real surprise, but good to be reminded about -  this study published in Ecopsychology has found that hiking can improve happiness and reduce stress. The research, conducted in Britain, followed nearly 2,000 people who chose whether or not they wanted to walk, and how often. The people who had walked in nature at least once per week reported feeling happier and experienced less stress.

This last article is about kids and stress, and is a beautiful reminder for teachers, volunteers and grandparents that children can experience a great deal of stress in our modern world.  This reading includes some simple ways that we can offer to children overcome emotional difficulties they may not be able to understand or express, and strengthen their emotional wellbeing (and their brains) in the process.  Read: Helping Kids Switch Off from Buzz of Modern Life.  

Stress is a necessary part of our life.  However, chronic stress is not.  There are many health issues associated with chronic stress.  Do what you can to decrease your stress today for a healthier brain tomorrow!

Ghosh, S. e. (2013, April 24). Functional Connectivity from the Amygdala to the Hippocampus Grows Stronger after Stress. Journal of Neuroscience, 7234-7244. Retrieved from http://www.jneurosci.org/content/33/17/7234#sec-24

Mellin, L.  (August 17, 2018).  4 ways to train your brain to feel better.  Daily Good.  [Online newsletter].  Retrieved from: http://www.dailygood.org/story/2074/4-ways-to-train-your-brain-to-feel-better-laurel-mellin/

Park, A. (2012, January 9). Study: Stress Shrinks the Brain and Lowers our Ability to Cope with Adversity. Retrieved from hearland.time.com: http://healthland.time.com/2012/01/09/study-stress-shrinks-the-brain-and-lowers-our-ability-to-cope-with-adversity/

Robinson, L. e. (2017, October). Relaxation Techniques. Retrieved from helpguide.org: https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm

Sanders, R. (2014, February 11). New evidence that chronic stress predisposes brain to mental illness. Retrieved from news.berkeley.edu: http://news.berkeley.edu/2014/02/11/chronic-stress-predisposes-brain-to-mental-illness/