88924037 Well Stressed How You Can Manage Stress Before It Turns Toxic

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Well

SONIA LUPIEN PhDDirector of the Centre for Studies on Human Stress

Based on scientific research that will help you• Understand stress and make it your ally

• Recognize the four factors that make a situationstressful

• Identify your stressors and reduce their impact

• Discover methods to cope with stress and restore

your equilibrium

Manage Stress BeforeIt Turns Toxic



Contents

Akwldgm ix

Irdui 1

Chapr D Yu Kw h Maig Sr? 4

Chapr Sr I Rally NUS 9

Chapr Au Sr Hlp U Surviv 23

Chapr T Lg ad Widig Rad

Chri Sr 31

Chapr Maurig h Wigh Chri Sr:

T Allai Lad Bary 43

Chapr Wh Sr Af Our Mmry 49

Chapr Why Ar W S Srd T Day? 65

Chapr Sr Mah Eah Praliy 72

Chapr w Sx, w yp Sr? 78

Chapr Yur Sial Sau, Yur Sr 89

Chapr Rgizig Wh Yu’r Srd 105

Chapr Kill a Mammh, Yu Fir Hav

Kw Whr Fid I 109

Chapr Addrig NUS r Adl 119

Chapr Addrig NUS r Adul Wrkr 126

Chapr Flig h Mammh Ca Hlp U

Crl Our Sr 141

FTOC.indd viiFTOC.indd vii 22/02/12 9:19 AM22/02/12 9:19 AM



viii c o n t e n t s

Chapr T Pwr Ohr 145

Chapr Yur Bdy I Yur M Efiv Ally 153

Appdix : Hiry h Si Sr 168

Appdix : Rr 192

N 203

Idx 207

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Chapter 1

Do You Know the Meaning of Stress?

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00 l q .

Te frst question asked was, “Do you know what stress is?” Ninety-

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to answer our question! Te second question was, “What is stress?”

Te 99 individuals told us that stress was “time pressure”—peopleeel stressed when they do not have time to do all the things they want

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time pressure, adults are clearly the most stressed group, given the

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the evenings and on weekends, aging parents who need assistance, l !

C01.indd 4C01.indd 4 21/02/12 8:59 AM21/02/12 8:59 AM



d o y o u k n o w t h e m e a n i n g o s t r e s s ? 5

Tis reaction reminded me o the early days o my research career,

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skeptical when I told them about my PhD thesis. I was told, “Oh great!Y’ ll. N xl ll -

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z jb, lv - v l!”

Why do these people have the impression that the elderly and chil-

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ll: l ll; v ll; , everything slowly. Tey thereore cannot possibly suer rom time

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Similarly, our children also do not appear to suer rom time

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l x .

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q , l ll l l l l .

T .

Scientifc discoveries during the last two decades show that the op-

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by stress than ours. In act, this vulnerability increases among the

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slowly deteriorating—it has been shown that stress has the capacity to

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brains are still developing. It has also been shown that stress can delay

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children. According to this belie, parents are constantly pushing their

children to rush to do all sorts o activities: go to school, do their home-

work, engage in one sport or extracurricular activity afer another,

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C01.indd 5C01.indd 5 21/02/12 8:59 AM21/02/12 8:59 AM



6 c h a p t e r 1

creating time pressures or their children. You see this repeated all the

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the many sports and cultural activities in which our youth are enrolledin the evenings and on weekends cause them to rush and thereore

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bv: l, l l, .

Te poor parents, in addition to having to manage their own stress,

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activities—given the persistent message that exercise represents the key

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One day a totally distraught parent expressed his conusion on the

subject: “It’s crazy. Either we stress out our children, or we make themb!”

But is it really time pressures that put stress on our children?

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that children in another era would have walked to school. Not only

do they no longer go to school on oot, but video games are now a

major part o their activities. So, beore concluding that sports activities

create stress or children because they generate time pressure, it’s best

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!

Stress Is Not the Same As Time Pressureo reassure you about registering your youngest in the next hockey

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generated by time pressure. Let’s examine the evidence to the contrary.

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v , bl lv

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you experience when you learn that you or someone you love has a

serious illness? Or when you are summoned to the boss’s o ce during

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C01.indd 6C01.indd 6 21/02/12 8:59 AM21/02/12 8:59 AM



d o y o u k n o w t h e m e a n i n g o s t r e s s ? 7

restul ew days? How do we explain stress in these situations in terms

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and read more in depth about what will induce a stress response. Tat iswhy I will not bore you with a long chapter on the history o the science

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researchers have come to discover the inormation that I summarize in

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vl l .

Researchers have understood that it is not our emotional sense o pres-

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with stress. Actually, these disorders have their origin in the physical:they are related to stress hormones produced in response to situations

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helping us survive: it helps us detect threats in our environment. When

the brain detects a threatening situation, it triggers a series o actions that

result in the production o stress hormones. Tese hormones enable us

l : f .

Both o these actions require energy. Te two stress hormones give

f . I wonderul response that allowed us to hunt mammoths in prehistoric

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mones have the capacity to return to the brain and aect our memory

l l b b vlv

in these unctions. Because o the eect o stress hormones on the body

b, f

orms the basis o various physical and mental disorders associated

.

C01.indd 7C01.indd 7 21/02/12 8:59 AM21/02/12 8:59 AM



8 c h a p t e r 1

And here is the most important inormation that has emerged

rom the scientifc study o stress in the last century. Researchers have

l - l v l- l

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—v , , ll -

, ll v .

Te researchers also demonstrated that a situation need not

necessarily contain all our characteristics to induce a stress response,

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C01.indd 8C01.indd 8 21/02/12 8:59 AM21/02/12 8:59 AM



Index

Aabomal obsty, 36–37,

105, 160Ablso, Jams, 111absolut strss, 28–29, 67, 69–70ACH (arocortcotropc

hormo) Cushg’s syrom, 38ucto o, 24 strss rsarch, 173–174

acut strssfct o, 21mportac o, 23–24physcal rspos, 25–26rcogto o, 105–106rlvat ormato urg,

52–55survval a, 27–28trasto to chroc strss,

31–33 vglac wth, 50

Aso, Tomas, 174

Aso’s sas, 173, 177aolscts

blly brathg, 155–156fct o hgh allostatc loa, 46fct o socal status, 99–101fct o sococoomc status,

97–99tmato, 101–104NUS actors , 13–15,

119–125, 126

aral glasucto o, 24racto to strssors, 173rsarch to, 174, 176–177

aralallostatc loa, 45scovry o, 174fct o carovascular

systm, 37ucto o, 24–25, 174–175, 182proucto o, 24rsarch to, 176–177

BINDEX.indd 207BINDEX.indd 207 03/03/12 9:46 AM03/03/12 9:46 AM



208 index

aultscotrol o strss rspos, 68–69

NUS actors , 15–19prcpto o strss , 4

a lato bhavor, 81–84, 85–86Arca ac class, 157alcohol, 106–108allostatc loa, 43–48, 147altratv plas, 110–111altrusm, 148–150agr, 144amals, 150–152

aty, 75–76, 135, 137–138appl-shap wom, 36–37athlts, 160avoac, 141–144

B

baboos, 89–90blly brathg, 154–159Brk, L, 163Brar, Lucao, 157bology o strss, 188–191Björtorp, Pr, 37BlackBrry fct, 58–59bloo prssur, 45boy

allostatc loa, 43–48blly brathg, 154–159rcs, 159–162laughtr, 162–163

rspos to mas o,169–170, 171–172rspos to strss, 153–154strss oculato, 163–165

books, sl-hlp, 166–167Borma, M.C., 180bra

aolsct vlopmt, 13stgushg typs o strss, 67fct o acut strss, 25–26

fct o strss, 19, 29ucto o, 7, 24

racto to strss hormos,180–182

stmulato o, 115–116See also mmory

brastg, 85–86brathg, 154–159Brg, Mara, 103Brow-Séquar, Charls-Éouar,

174Bu, Hg, 161bullyg, 101–104burout, 33–35, 63

Burs, Joh W., 75

C

Cacoppo, Joh ., 146Caaa, cost o strss, 127Cao, Waltr, 79, 174, 175–176carbohyrats, 67–68carovascular sas, 37, 66,

72–75carovascular systm, 37, 66ctral obsty, 36Ctr or Stus o Huma

Strss, 119–120Chary, Ds, 149–150chlr

wth attto sorrs, 52abts, 39fct o abus, 64fct o partal strss, 87–88

NUS actors , 11–13ovrprotcto o, 165prcpto o strss , 5–6sl-stm, 77

cholstrol, 37–38, 44–48chroc strss

boy’s rspos, 35–39, 66–68cortsol coctratos , 182fct o, 22fct o mmu systm,

39–42masurmt o, 43–48




index 209

rcogto o, 106–108rlvat ormato urg,

62–64stags o, 33–42strssor sstvty a, 144trasto rom acut strss,

31–33Coats, Joh, 54Coh, Shlo, 41–42computr-bas socal tworks,

147–148cotracptv plls, 80

cotrol, lack o, 9, 10–11, 69, 77cortsol

allostatc loa, 44–48 burout, 33–34 Cushg’s syrom, 38scovry o, 177, 178–179fct o strss o, 189–190ucto o, 24–25, 181–182gr-spcc rsposs,

78–79 tmato, 101–102proucto o, 24 stock trars, 54

cortsos fcts, 179–180sythss o, 178–179

couplscycal hostlty , 73–74fct o strss rspos,

82–85CRF (cortcotroph-rlasgactor), 173–174

CRH (cortcotroph-rlasghormo), 24

Cushg’s syrom, 38, 180cycal hostlty, 73–74

D

Dallma, Mary, 144

ac, 162Dav, Dary H., 88

costructg sourc o strss,109–110, 120–122

prssocarovascular systm a, 37chlhoo cotos a, 64cortsol lvls , 33cras , 66stgma, 63

DStrss or Succss program,120–125, 126, 155–156

vlopmtal sorrs, 151–152abts, 39, 105

aphragmc brathg, 154–159sass, ospcc rsposs,

169–170strss, 29–30Dtz, Bat, 84v attto, 55–62vorc, fct o chlr, 12–13omac socal hrarchs,

89–91, 93–97

E

agls, 138–140go, 9, 10, 69lrly

cotrol o strss rspos,68–69

fct o hgh allostatc loa, 46NUS actors , 19–20prcpto o strss , 5

socal support, 147–148motoal support, 146mploys. See work vromtmpowrmt approach, 166rgy

moblzato o, 154ructo o, 159–162rsrvs, 67–68

Epl, Elssa, 36ustrss, 29–30

Evas, Gary, 46rcs, 159–162




210 index

F

mals. See gr

ght-or-ght rsposchoosg th rght rspos,

141–144vlopmt o thory, 175gr a, 81–84, 88hormos volv, 24–25

ght, 141–144Fl, Mark V., 87u vacc, 41–42Frasur-Smth, Nacy, 37

Frubrgr, Hrbrt, 34Frma, Myr, 72, 185Frma, Staor B., 69

G

gastrc pa, 106gr

aolscts, 100fct o hormos, 80–81, 85–86partg rols, 86–88physcal actvty, 161–162ruc workplac fctvss,

131rspos to tmato,

102–103strss rspos mols, 81–84stus o, 78–79support o othrs, 84–85

Grra, Glbrto, 158

glass o watr stag, 108glucocortcos, 179glucos, 38–39, 43–44glycat hmoglob, 45Gruwal, ara L., 95Gullm, Rogr, 173

H

Has, Ås Mar, 101Harrs, Gofry, 173

halth problms, strss-rlat,65–66

hart, 37, 66hart sas, 37, 66, 72–75

Hébrt, Sylv, 159Hllhammr, Drk, 94Hch, Phlp S., 178–179Hrbrt, Jo, 54hppocampus, 77, 180–181Holms, Tomas H., 183–184homs, mov rom, 19–20hormos, scovry o, 170–171

See also specifc hormoneshostlty, 72–75, 76, 135–137, 138

hypothalamus, 24, 162, 173

I

mmu systmfct o altrusm, 148–149fct o chroc strss, 39–42

vualstrprtato o stuatos, 69–70trprtato o strss, 29–30racto to strssors, 186–188ormato, skg or

cotrol, 70–71ormatoal support, 146strumtal support, 146sul rsstac, 38–39trluk-6, 45Itratoal Labour

Orgazato (ILO), 127Itrt, 147–148

trprtato o stuatos,69–70tmato, 101–104

J

Jackso, Susa E., 34Justr, Robrt Paul, 46

K

Kall, Ewar C., 177, 178–179

Kcolt-Glasr, Jac, 73–74Ku, Marja-Lsa, 46




index 211

Krschbaum, Clms, 77, 78,80, 82

Klwr, Wy, 102Kort, S. Mchl, 138

L

laughtr, 162–163Lazarus, Rchar, 186–188, 189, 191Lspérac, Fraços, 37lukma, 69–70Loo Stock Echag, 54“lookg sck,” 169–170

low cotrol, 9, 10–11, 69, 77low sl-stm, 77, 135, 137–138Lyos, Dav M., 164

M

MacArthur Stuy o SuccssulAgg, 43

Ma Tah u, 85mals. See gr

Mammoth Magazine, 119–120maagmt o strss, 114–118maagrs, 131–133, 134–135Maslach, Chrsta, 34Maso, Joh, 188–191Maso, W.A, 69–71Mayo Clc, 177, 178McCllla, Dav C., 148–149McEw, Bruc, 40, 43, 180–181McGll Ctr or Stus

Agg, 147–148mcal cotos, ospccrsposs, 169–170

mtato, 114mmory

v attto, 55–62rlvat ormato, 52–55slctv attto, 51–52socal support a, 147

vglac a, 50

m. See grmopaus, 36–37

mstrual cycl, fct o strssrspos, 80–81

Mrck, 178mtabolc syrom, 38, 47mltary. See Worl War I;

Worl War IIMlr, Bra, 180–181MIRA Fouato, 151–152motor rsourcs, 59multtaskg, 55–62musc, 59–60, 158–159

NNature, 172ostroal at-ammatory

rugs, 181orpphr, 45ovlty o stuato, 9, 66, 69NUS actors

about, 9–10 aolscts (SPIN), 119–125costructg sourc o strss,

110–112, 116, 120–122ampls o, 11–20prsoalty trats a, 135sstvty to, 117, 122–123,

128–131sourc o workplac, 132–133

O

obsty, 35–37

Oaal, J.S., 151O’Rourk, Norm, 74Oslr, Wllam, 72, 185oytoc, 85

P

parasympathtc rspos, 155parts, cratg chlr’s strss,

4–5Parkr, Kar, 164–165

par-shap wom, 36–37Pl, Wlr, 180–181




212 index

Ppto-Bsmol stag, 106Prtz, Isabll, 159

prsoalty trats, 72–77, 134–135pt thrapy, 150–152physcal actvty, 159–162physcal rspos to strss

aolscts, 13–14 aults, 15–16 chlr, 12 lrly, 19ucto o, 25–26

physology, sparato rom

psychologcal rsarch, 168ptutary gla, 24, 173PMS (prmstrual syrom),

80–81Pollak, Sth, 64popularty, 101–104post-traumatc strss sorr

(PSD), 101povrty, 87powr, 95–96prayr, 157–158prstsm, 131Prussr, Js, 77psychology

sparato rom physologcalrsarch, 168

strss rsarch, 183–186

Q

qustoarsvlopmt o, 183–185, 188NUS actors workplac,

132–133sstvty to NUS actors,

128–131

R

Rah, Rchar H., 183–184Rain Man, 51

rcostructo o sourc o strss,110–114, 121–125

rcrutmt o mploys, 134,138–140

Rchst, aus, 179rlatv strss, 29, 67, 69rlaato, 110rprss agr, 74–75rslc, 110–112rsourcs, 59rspos to strss.

See strss rspossrhumato arthrts, 178Rmml, Ulrk, 160

Robrt Hal Group, 134Rosma, Ray, 72, 185rum a Cok stag, 106–108rumato, 76

S

Sapolsky, Robrt, 89–90schools

bullyg, 101–104chag , 14–15, 112–114rcs s , 160–161

Sma, rsa, 43, 147slctv attto, 51–52sl-stm, 77, 135, 137–138sl-hlp books, 166–167Sly, Has, 169–174, 175–176,

179, 189, 191ssato skrs, 138ss o low cotrol, 9, 10–11, 69, 77

ssory prvato, 115–116shll shock, 175sgg, 156stuatos. See strssorsSmth, A.M., 83socal hrarchs

aolscts, 97–101fct o omac, 96–97prcpto o status, 95–96sococoomc status, 91–93

stablty o, 89–91status small groups, 93–94




index 213

socal support, 145–148Socty or th Prvto o

Crulty to Amals (SPCA),152

sococoomc status, 91–93, 97–99sourc o strss. See strssorsSPIN charactrstcs, 121–125, 126sports, 160, 161–162Stpto, Arw, 92stro psychoss, 180strss

bology o, 188–191

causs o, 7–8charactrstcs ucg, 8, 191.

See also NUS actorsto o, 175–176mportac o, 163–165masurmt o, 183–185org o trm, 171–172, 175–176prcpto o, 4–7rcogto o, 105–108rsarch o psychology o,

183–186strss, to o, 176strss hormos

bra’s racto to, 180–182 lay strss rspos,

69–70scovry o, 174–178proucto o, 7rsarch to, 189–191

See also aral; cortsolStrss Ic., 127–128strss oculato, 163–165strss rcps, ampls o, 11–20strss rsposs

ag spcc, 12, 13–14, 15–16, 19cotrol o, 68–69lay o, 69–70ucto o, 25–26gr spcc, 78–88

mportac o, 21–22maagmt o, 148–152

prsoalty trats gratg,72–77

rsarch to, 171–173strssors

cotrol o, 111costructo o, 109–110,

120–122to o, 176posur to, 163–165vual racto to, 69–70,

186–188maagmt o, 114–118

physcal, 189psychologcal, 189–191rcostructo o, 110–114,

121–125Strou, Laura, 82Suarz, Ewar, 74swas, 138–140

T

tatrums, 144aylor, Shlly, 82, 84, 86t-a-br mol, 81–84,

85–86, 88Torll, ors, 156thrat to go, 9, 10, 69thymus, 172–173tm prssur

as loss o cotrol, 10–11strss as, 4–7

total obsty, 35–36traumatc shock, 168, 183yp 1 abts, 39yp 2 abts, 39, 105yp A prsoalts, 72–73, 185yp B prsoalts, 185

U

Ut Stats, cost o strss, 127U.S. Army, strss rsarch, 183

uprctablty o stuato, 9,66, 69




214 index

V

vacatos, fct o chroc strss,

39–40 vaccs, 41–42Vallacourt, racy, 102

va Sat, Aa, 76 vrbal tmato, 102 vrbal rsourcs, 59–62Vau, Robrt, 151

vctmzato approach, 166 vglac, 50 vruss, 41–42

vsual-spatal rsourcs, 59 volutrsm, 148–150

W

wast/hp rato, 35–37, 45wght ga, 35–37Wst, Jrmy, 157Wst, Patrck, 99Whthall Stuy, 92–93wom. See grwork vromt

aous prsoalty , 137–138chags , 16–19

cost o strss, 126–127fct o strss, 131

hostl prsoalty ,135–137

orgs o strss, 133–134rcrutmt, 134, 138–140rol o maagmt, 131–133sstvty to NUS actors,

128–131socal hrarchy, 91–93stmul , 59–60urstag prsoalts,

134–135Worl Halth Orgazato, 66,

127Worl War I, shll shock rsarch,

175Worl War II

aral gla rsarch,177–178

rsarchrs, 168–169strss rsarch, 183

Y

yoga, 114–115, 157


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88924037 Well Stressed How You Can Manage Stress Before It Turns Toxic