Sometimes life is hard and can cause you to feel out of control. Does anyone know what I’m talking about? Things are going well for a while and then it seems like out of nowhere comes something hard and unexpected that throws you into an anxiety attack. I have had this experience all too many times in my adult life, but it wasn’t until recently that I began to be aware of the symptoms before they hit so that I could counteract the anxiety attacks. Anxiety attacks are brought on by many different things and can affect people in vastly different ways. An event that may send someone into an anxiety attack may be handled with ease by another person. There is no telling what will or will not cause an anxiety attack to occur. We can, however, learn our bodies and responses so that we can be better prepared when anxiety attacks occur. For me, anxiety attacks seem the most likely when I am dealing with health issues with myself or my family. For some reason, I have always felt anxious about health-related issues and potential health problems in the people I care about most. My husband, on the other hand, takes health-related issues in stride yet finds himself dealing with anxiety attacks over financial issues that threaten our family. I am so thankful that while anxiety attacks are a normal part of life, not everyone deals with them the same or gets them at the same time. Can you even imagine a world like that? I have learned myself pretty well over the years so now I know how to counteract anxiety attacks. The biggest thing that I need to do is to get away and get alone. This could mean walking into another room or getting outside for a walk or run. I know that my anxiety attacks are made worse when I am forced to deal with them in front of people. Another key for me in counteracting anxiety attacks is to get active. Taking time regularly to exercise is one of the best methods of stress control and hence anxiety attack prevention for me. The more active I am, the less the little things seem to stress me out. Figure out the things that cause anxiety attacks in you and look for good ways to counteract them. Your life will be a lot more manageable if you can learn to take things in stride and not let small things lead to big anxiety attacks. Talk with a doctor or a counselor for more advice.
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A high, prolonged cortisol level can mess with a lot of stuff. It’s even been seen to decrease the volume of your hippocampus, the area responsible
for learning and memory, and a reduced hippocampus
is more often seen in people with depression than those without. So all this is to say that the extra stress is probably not doing your brain or your body any favors. And humans are historically
bad at making decisions when they don’t know
what’s going to happen? So, what can you do to
reduce the allostatic load? Reduce stress. Eating well, exercising, and maintaining a regular sleep schedule cannot be overlooked. Exercising alone can
reduce stress hormones, even with just a 20-minute walk. And a different way of
thinking could also help us: an idea called model-free learning. It’s trial and error. Instead of basing your risk assessment on similar examples from the past or envisioning future scenarios, you just take it one step at a time. This way, you reassess and
update your estimate of what’s happening and how to prepare. We’re dealing with a new virus, constantly changing policies, and likely a completely different schedule and maybe even environment. Our brain is on high alert at all times to identify potential threats. This means that even if you’re spending most of your time laying around, your brain isn’t, so try not to beat yourself up for feeling tired or fuzzy, or unmotivated. You just don’t need anything
else to stress about. Now that you know all of this, how are you feeling? Alex: To be honest, I
do still feel the same. Fran: I think I’m feeling a
bit better after watching it. Victoria: It’s
my body is exhausted from feeling things and being under stress all day, all the time. Graham: Whenever I feel
that allostatic load starting to weigh down on me, you know, I can put a
name on it, a face on it, and it makes it a lot
easier to deal with it.
So we can see the overall
representation of the Cauchy stress tensor. So first is stresses acting on x
plane. Now which is the x plane, this is the x plane. So there are two
x planes, this is negative x and this is positive x. So what are the
stresses which are acting, we have sigma xx in the direction of x?
So, all of them are acting on x plane. Then we have sigma XY and sigma xz. Similarly,
on the other side of another plane which is a negative x plane we have sigma XY, sigma xz, and sigma xx.
It is identical but it is on the other side. Then we have stressed on y plane. Now what is
meant by y plane, a plane with y direction as the normal. So you are talking about this and this.
So you have positive y and this is negative y. Similarly, in this, you have
sigma yy, sigma yy, which is the direction, in the direction
of y and you have sigma y x, sigma yz, similarly sigma y x and sigma yz. Then
we have stresses acting on the z plane, what are the stresses acting on the z plane, and
what is the z plane, this is the positive z plane and this is the negative z plane and
this stress is acting as sigma zz, sigma zx, sigma zy. Similarly, here also
you have sigma zz, sigma zx, and sigma zy. So these are the representation of the components
of Cauchy stress on a given control volume. So, all these stress components are acting at
a point. Now we need to keep in mind that I have shown a control volume in the figure, and
that is only for understanding how the stresses are oriented. Otherwise, it does not serve
any purpose. We need to still understand that whatever stress components are there in
the Cauchy stress tensor, it is acting at a point and the control volume, the cuboid is shown only
to indicate the plane on which it is acting. So that’s that notion we should not forget.
So it is stress acting at a point. Now having said that, we need to now define some
sort of sign convention of the Cauchy stress tensor. So the given sign conventions are the traction
components on the positive plane. So now we have already marked what is a positive plane.
So the traction component on the positive plane acting in the positive direction means the
direction of x y z which is in the positive direction, so is positive. So you have a positive
plane and the traction component is acting in the positive direction, so it is positive.
Similarly, if you have a positive plane and the traction component is acting in
a negative direction, so it is negative. For the negative plane, if the plane is negative
and the traction component is acting in a negative direction, so it is positive. And the final case
is negative plane traction component direction is a positive direction, it is negative. So this is
one sign convention, you can see that numerous sign conventions are available, and uh one may use them at his convenience, but if you follow one sign convention,
you need to follow it throughout. So this is one convenient way of uh defining sign
convention, there are assigned conventions that are available based on movement also, and sometimes
it may be difficult to understand. So this is very easy and very easy to define as well, one example
is given here. So this is the positive x plane, and the stresses acting are sigma xx, sigma
XY and sigma xz. If you consider sigma xx, this is acting on a positive x plane.
And sigma xx is in acting in the positive x direction. So that is why it is positive,
similarly to sigma XY and sigma xz. Now consider the case of the negative x plane, if you consider sigma
XY, this is a negative plane, negative x plane whereas, this is acting in the positive y direction.
So negative plane positive y direction, so it is negative. Similarly, all the stress
component signs can be assigned. So this is the sign convention of the Cauchy stress tensor. So what
is the summary that we have understood till now? There are three normal
components or normal stresses, sigma xx, sigma yy, and sigma oz. You can
see that in this figure, you have sigma x x, sigma yy, and sigma zz, these are acting in
the same direction as that normal. So there are three normal components or normal
stresses sigma xx, sigma yy, sigma zz or it is merely stated as sigma x, sigma
y, sigma z which is a common terminology, which we normally use in mechanics.
There are six shear components or shear stresses to be very specific all indices
were I not equal to j, here it is I equal to, here I not equal to j. So these are shear
components of traction or shear stresses, it is written either in sigma form or in tau
form. Cauchy stress tensor a second-order tensor quantifies the internal force distribution in a
body at a given position and time corresponding to a given deformation.
Why time is important is because we are considering the condition
corresponding to a given deformation. And internal forces, which that gets developed
followed the basic laws of mechanics. Now one particular aspect of why stress
at a point that information is needed is to, define the equilibrium equation. So it is an
application of why you need to know stress at a point. Now stress at a point is
very important to define the equilibrium equation as we have seen in the beginning, you have seen
that certain requirements need to be satisfied like the equilibrium condition,
the compatibility condition, and so on. Now for defining the equilibrium condition, we
need to specify the equilibrium equation. I will not go into the derivation of this equilibrium
equation it is very basic and is mostly seen by most of you. So by considering a given
control volume, the equilibrium equation can be represented as follows. And you can see that the
components of equilibrium equations are the stress tensor components, the only new term is gamma.
Where gamma is a self-weight of the gravity stress which acts in the z-direction or the vertical
direction and to be very specific stresses are in terms of total stresses in this particular
equation, it is invariably necessary to know stress at a point for defining
equilibrium condition. Now based on equilibrium, we can say that tau yx is equal to tau XY, tau
yz is equal to zy and tau zx is equal to tau xz. Therefore, the stress tensor is represented
by six independent stress components, there are nine components in the Cauchy
stress tensor just because of this condition, we have six independent stress components, and
they are three normal stresses, sigma x, sigma y, sigma z, and three shear stresses tau XY, tau
yz and tau Zx, where tau XY is equal to tau yx. So this is what it is. So that is how it boils
down to six independent stress components. So the final summary of what
we learned in this particular lecture is Cauchy stress, sigma is a second-order
tensor. The element of stress tensor represents components of traction acting on three orthogonal
planes according to a given Cartesian coordinate. Sigma I j means j component of traction vector
acting on the ith plane. Stress tensor sigma has three normal stress components and six shear
stress components. But based on equilibrium, there are six independent stresses
three normal and three shear stresses. All the stress components are acting at a
point that is very relevant and which is very important. The components
of sigma depend on the coordinate axis, please note here as such sigma
is not dependent on the coordinate axis, but the components of sigma, I mean to say
sigma x, sigma xy those are the components or the traction vector components, they
are dependent on the coordinate axis. So there is a distinction that needs to be
very clear, one should not get confused with sigma as a whole and the components of sigma.
Sigma as a whole is not dependent on any axis, but the components of sigma keep changing, but
the overall sigma representation of internal force remains the same depending on the reference axis,
and the component’s magnitude value keeps changing. Stress tensor sigma at any point in the body
defines the internal force distribution of a body. So this is all about this particular
lecture, which we will see in the next lecture.
It is an organ
that actively releases hormones and immune system chemicals
called cytokines that can increase your risk
of developing chronic diseases, such as heart disease
and insulin resistance. Meanwhile, stress hormones
affect immune cells in a variety of ways. Initially, they help prepare
to fight invaders and heal after injury, but chronic stress can dampen function
of some immune cells, make you more susceptible to infections,
and slow the rate you heal. Want to live a long life? You may have to curb your chronic stress. That’s because it has even been
associated with shortened telomeres, the shoelace tip ends of chromosomes
that measure a cell’s age. Telomeres cap chromosomes to allow DNA to get copied
every time a cell divides without damaging
the cell’s genetic code, and they shorten with each cell division. When telomeres become too short,
a cell can no longer divide and it dies. As if all that weren’t enough, chronic stress has even more ways
it can sabotage your health, including acne, hair loss, sexual dysfunction, headaches, muscle tension, difficulty concentrating, fatigue, and irritability. So, what does all this mean for you? Your life will always be filled
with stressful situations. But what matters to your brain
and entire body is how you respond to that stress. If you can view those situations
as challenges you can control and master, rather than as insurmountable threats, you will perform better in the short run
and stay healthy in the long run.
For example, the smell of a campfire could evoke the memory of being trapped
in a burning house. For someone with PTSD, that memory activates the same
neurochemical cascade as the original event. That then stirs up the same feelings
of panic and helplessness as if they’re experiencing
the trauma all over again. Trying to avoid these triggers,
which are sometimes unpredictable, can lead to isolation. That can leave people feeling invalidated, ignored, or misunderstood like a pause button has been
pushed on their lives while the rest of the world
continues around them. But, there are options. If you think you might
be suffering from PTSD, the first step is an evaluation
with a mental health professional who can direct you toward
the many resources available. Psychotherapy can
be very effective for PTSD, helping patients better
understand their triggers. And certain medications
can make symptoms more manageable, as can self-care practices,
like mindfulness and regular exercise. What if you notice signs of PTSD
in a friend or family member? Social support, acceptance, and
empathy are key to helping and recovery. Let them know you believe their
account of what they’re experiencing, and that you don’t blame them
for their reactions. If they’re open to it, encourage them to seek evaluation
and treatment. PTSD has been called “the hidden wound” because it comes
without outward physical signs. But even if it’s an invisible disorder,
it doesn’t have to be a silent one.
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