STRESS AND THE BRAIN

Carol Boychuck

What is stress?

Stress is “the nonspecific response of the body to any demand made upon it”

Eustress is positive stress – this stress challenges us helps create solutions in our lives.

Distress is negative stress if unmanaged this stress can cause harm to our body and brain functions.

Long –term unmanaged stresseffects on the body

Brain and nerves Headaches, feeling of despair, lack of energy Sadness, nervousness, anger, irritability, Trouble concentrating, memory problems, Trouble sleeping, mental health issues

Skin Acne and other skin problems

Muscles and joints Muscle aches and tension (shoulders, neck & Back) Reduced bone density

Heart Faster heartbeat, rise in blood pressure Increase risk of high cholesterol and heart attack

Stomach Nausea, stomach pain, heartburn weight gain

Pancreas Increase risk of diabetes

Intestines Diarrhea, constipation and other digestive issues

Reproductive system Women- irregular cycles, reduced sexual desire Men – lower sperm production, reduced sexual desire

Immune system Lowers ability to fight or recover from illness

How your brain responds to stress

Those things that go wrong in the day and those irritating things that go bump in the night – disrupting routines and interrupting sleep – all have a cumulative effect on your brain, especially its ability to remember and learn.

short-term “Fight-or-Flight” response is the basic survival instinct – hormones speed up the heart rate, slowing digestion, shutting blood flow to brain and muscles, giving the body a burst of energy and strength.

long-term “General Adaptation Syndrome” is a long-term effect of exposure to stress Alarm stage…..Resistance stage….Exhaustion

stage

Managing stress

Cortisol, the stress hormone, can damage the hippocampus if the stress is not managed.

Stress makes it difficult to concentrate

Ways to control stress

keep a positive attitude Accept that there are events that you can not

control Learn and practice relaxation techniques

Yoga , tai-chi, meditation Exercise 4-5 times a week 30-40 min. Eat healthy Sleep 6 to 8 uninterrupted hours Make time for hobbies, interest, new

activities Seek professional help if needed

Exercise why?

Exercise improves the blood flow to the brain cells helps keep that positive attitude

Add 30-40 minutes a moderately intense exercise enhances the ability to: Concentrate Learn Remember

Sleep why?

Sleep is essential to regenerate the brain cells to function. 6- 8 hours is efficient

Lack of sleep influences verbal learning and memory.

Good sleep habits

Sleep is necessary for memory consolidation

Sleep disorders like insomnia and sleep apnea leave you tired and unable to concentrate during the day.

? Are teens cell phones /texting interrupting their sleep?

Take stress test

Reduce stress Now

Visualize yourself in a tranquil place. Gain control of your breathing . Repeat a helpful quote or word. Get away from the noise . Use your imagination . Use good scents . Laugh. Cry.

www.mindtools.com/smpage.html

http://www.fi.edu/learn/brain/stress.html#how

http://www.mayoclinic.com/health/stress-symptoms/SR00008_D

http://www.ptsdforum.org/content/182-Stress-on-Your-Body