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Current time:0:00Total duration:7:20

Video transcript

okay so in this video I want to talk about coping with stress so coping coping with stress because most of the info so far in this playlist has been pretty terrible news then I want to shift over to some more fun topics like how do we start to alleviate some of the stress that's constantly pounding us down and the first area that I want to talk about is perceived control so perceived perceived control and many studies have shown that a perceived lack of control is associated with higher rates of stress so dr. Robert Sapolsky showed this with baboons and who have social hierarchy structures that are quite similar to humans and and based off blood samples and studying stress hormone levels he determined that those primates at the bottom of the barrel socially experience experience much more stress than the ruling elite baboons and then similarly a human study called the Whitehall study show the exact same effect in humans based off relative rank in the workplace over in Britain and so it makes a good physiological sense based on understanding that our body responds to perceived threats through through that choreographed stress response that we've been talking about and that a lack of control is is certainly a perceived threat so it makes sense that low socioeconomic status and lack of control increased stress and one suggestion I made by dr. Robert Sapolsky to respond to this is to look for areas of your life where you can take a little bit of that control back so so to be the king of your own castle and maybe this is captaining that your your work softball team or securing a leadership position in your community or even scheduling out events that stress you out so that you feel in control when it's time to complete them you actually making the schedule and but perceived control can help us cope with stress and then the next big area is optimism and doctor dr. patch Adams was certainly an advocate of laughter as the best kind of medicine in that 1990s film but that advice is probably not trivial and in many studies have connected humor and optimism with decreased stress and so it's probably much easier said than done but nurturing an optimistic outlook can be a great to cope with stress so we've got perceived control and we've got optimism and then the next one is through social support social social support is the next coping mechanism up for four stressin and it's one of the best coping mechanisms of stress because deep connectedness allows us to confide those painful or difficult feelings and that allows us to understand that we're not alone in many of those feelings and this can contribute to our perception of control and our optimism also supportive communities are associated with better eating and exercise and sleeping patterns so some examples of social supports that have been verified by studies to positively benefit stress coping including marriage and domesticated animals like puppy dogs and kitty cats and and close friendships so social support optimism and perceived control are all great coping mechanisms for dealing with stress but while all the coping mechanisms can help us experience less stress and sometimes those stressors are unavoidable and we simply need to manage them so I also want to talk about managing stress so managing stressing and when the stress is there how do we manage it and the first stress management tool that I want to talk about is exercise so exercise and an exercise gives us ability to decrease our chance of cardiovascular disease because exercise is going to contribute to our increased cerebrovascular health with our our brain and our hearts and our blood vessels and it's going to increase neurogenesis it's going to help us grow new neurons and processes but you can't just be a weekend warrior you need to exercise daily so so 20 to 30 minutes daily is suggested in order to get those cardiovascular effects that we want and also regular exercise especially for stress relief requires a good amount of planning so so you're going to have to plan because we're going to have to shove aside a lot of the stressors that we're combining just to make time for this exercise so we've got exercise and then we've also got meditation meditation we can put meditation in our stress management belt and this is going to help us lower our heart rate and our blood pressure in our cholesterol and it's kind of hard to to have a symbol for meditation but the best one that I could come up with is this this ohm symbol because when I think of meditation I think of that that sound and this is the Hindu owned ohm symbol but a note the literature is still out on the persistence at these effects related to meditation and it's kind of obvious that the kind of people who choose to meditate are already responding to stress a bit differently but still it has shown great results in competin the negative cardiovascular effects of stress so we're going to put that in our tool belt we've got meditation and then we've also got religious beliefs in faith it's actually a nightmare of political correctness to to come up with a symbol for religious beliefs and face so I'm going to try to to choose one that's maybe less obvious I want to offend this as few people as possible we'll put the yin and the yang up there and this might be correlated this religious belief in faith aspect of stress management might be correlated with a generalized kind of healthier lifestyle because excessive alcohol and tobacco use are generally frowned upon by many of the other big world religions and then another big part of faith-based stress management are the social supports that are usually associated with these places of worship but again we're going to put this in our stress management tool belt and then the last area that I want to talk about is cognitive flexibility so cognitive cognitive flexibility so cognitive flexibility is going to give us the ability to take one set back in and kind of reformulate the way that we're approaching the stress if it's not working if the way we're approaching it's not working so as an example of this the serenity prayer is is kind of this mantra used a lot in 12-step meetings so it goes something like lord grant me the serenity to accept the things I can't change the courage to change the things I can and the wisdom to know the difference and so the benefit of perspective change is huge in our bodies perception of stressors of what is stressing us out and how we're responding with our stress reaction so often the limiting reagent in this situation is the wisdom part and so a good way to work on this areas through some outside help may be especially somebody that's professionally trained in in psychological health care like a counselor and but cognitive flexibility is going to be put into our stress management tool belt so we have four great areas that we can focus on stress management when those stressors are just there and we've got three areas up top with with stress coping that will hopefully help us reduce some of the stress that's in our life