education – Effects of Anxiety

Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy is based on the idea that certain situations trigger false core beliefs that negatively impact our thoughts, emotions, behavior, and physical reactions. Once we learn how to identify what situations bring upon such destructive thoughts, we can practice developing new interpretations.

That will then change our pattern of reaction.

The therapy is widely used to help people with phobias, depression, anxieties, or addictions To show how it works.

Let’s look at Lily a teenage girl who hates going to school due to her fear of being judged and humiliated.

In her first session, the therapist tries to build trust and explains how CBT functions since the better Lily understands the process, the more likely it is that the therapy is effective.

The therapist also illustrates how our brain in specific situations follows a fixed path of reason, which gets stronger after years of having the same thought process.

Many of our destructive behaviors are based on false core beliefs, thoughts that objectively don’t make sense.

We acquired these false beliefs when we were too young to interpret others correctly Throughout the therapy.

Lily will try to unlearn these false beliefs and create new mental pathways that will replace the false beliefs she holds of herself with more realistic thoughts Once Lily understands the process.

The counselor begins to ask questions following the Socratic method, a form of argumentative conversation that stimulates critical thinking to draw out false ideas and underlying assumptions. Would you like to tell me why you are here today Start the therapist, Because I think I’m not normal Lily responds Therapist1.

You appear perfectly normal to me.

Can you be more specific Lily1? I think I’m afraid of people Therapist2.

So you are afraid of me: Lily2 No Therapist3.

Do you feel socially insecure Lily3? I’m not sure what you mean Therapist4 Tell me how you feel about school Lily4.

I’m scared of going because they think I’m stupid Throughout the interview.

The counselor takes notes of Lily’s, answers and identifies the signs of social anxiety based on a false core belief.

Lily believes she is stupid For homework.

Lily should practice introspection The goal is to find out which situations trigger her negative thoughts.

She gets a learning journal to keep a record of all triggers and other observations, such as self-talk or interpretations of particular events and people. During the following week.

Lily becomes more aware of her thoughts and the physical reactions they trigger By paying attention to her feelings.

She identifies a specific pattern that occurs every time during math class.

The moment her teacher begins to ask questions.

Her heart starts racing and her palms get sweaty.

She worries about having to answer the question about making a mistake about looking dumb in front of all the others In her second session Lily shares her observations and the therapist helps her realize that her cognitive behavioral patterns are false.

First, her math grades are great, so she should feel anything but stupid.

Second, she explains that there are always more interpretations tofthe same thing.

What to her may look like her stupid face to others.

She may just look unhappy about having to answer The reason she is afraid of what people think is a form of social anxiety, a completely irrational cognitive, behavioral response 5 7. As the sessions continue, the therapist suggests three practical strategies Through Journaling Lily records, her negative beliefs and reformulates them into positive ones.

She can replace them with Constructive Self-talk, which helps her to replace a critical voice with a positive one, she starts exposure exercises, which means Lilly deliberately puts herself in situations where she becomes the center of attention Along the way.

The two set goals that are specific, measurable, achievable, realistic, and time-based SMART goals, give her control over how she progresses, thus helping her to gain confidence in herself Over time and with a lot of practice her brain builds new neural pathways that lead to different more Neutral reactions to the same old triggers And one day Lily may even enjoy the thrill of speaking in front of her class.

Her interpretation of the situation is more realistic and more aligned with those of the others.

CBT was initially developed in 1964 by Aaron Temkin Beck Beck, who hypothesized that people’s feelings are determined by the way they interpret situations rather than by the situations per se About depression.

He once said: If our thinking is bogged down by distorted symbolic meanings, illogical reasoning, and erroneous interpretations, we become in truth blind and deaf.

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Pavlov’s Classical Conditioning

Classical, conditioning is, a, way of learning where a stimulus that triggers a biological response is paired with a new stimulus that then results in the same, reaction The most famous work in classical conditioning was done by Ivan Pavlov in the 1890s During this time, Pavlov did a lot of research around the digestive processes of dogs One day during his research Pavlov noticed that the dogs began to salivate in the presence of the technician who normally fed them. He wondered if the technician was a trigger that stimulated a response associated with food To find out. He constructed an experiment that would allow him to measure a dog’s, output of saliva. First, he served the dog food. Then he served food while playing the sounds of a metronome and repeated the process a few times. Finally, he removed the food and only played the metronome. The dogs began to salivate in response to the metronome alone, Pavlov concluded that if a new stimulus was present when the dog was given food, then that stimulus became associated with food and caused salivation on its own. When he published his findings, Pavlov called the food, an unconditioned stimulus, because its effects on the dog were not learned. Instead, they triggered an unconditioned response that happened naturally and completely out of the dog’s control. The metronome is at first a neutral stimulus through the process of repetitive pairing with food. The dog learns to connect the two. This means that the neutral stimulus becomes the conditioned stimulus and the response to that is a conditioned response. He also reported that 1 learning occurred most rapidly when the interval between the sound and the appearance of the food was short 2. The saliva produced by the sound differed in composition from that produced by the food, which means that the conditioned response was not a replica of the unconditioned response. 3. While there are several forms of conditioning such as forward and backward conditioning, classical conditioning cannot create new behavior or be used for training, but instead triggers involuntary biological responses. 4. We can almost entirely undo the conditioning This happens through extinction when we repeatedly present the conditioned stimulus in the absence of the unconditioned stimulus. So what occurs inside the brain When a dog sees the food, the signals from the eyes and nose stimulate the brain which activates the salivation glands to secrete saliva to aid the dog with digestion When a dog hears a sound, the ears send a signal to The brain which takes note but has no reason to activate anything When the two different neurological processes are being activated simultaneously. New synaptic connections occur between the auditory stimulus and the behavioral response Over time. These synapses are strengthened so that it only takes the sound to activate the pathway leading to salivation. You can try this popular classroom exercise. Take a friend sit down and relax for two minutes. Then allow your partner to check and record your pulse rate. Your partner will then tap a pencil on the desk five times Right after stand up and hop on one leg for 30 seconds and then check your pulse again Repeat the procedure four times having the partner record, all data After relaxing. For the fifth time, your partner will tap the pencil five times as usual. Now, instead of getting up for your exercise, only check your pulse. If the conditioning is successful, your pulse rate will rise even without engaging in exercise. What do you think does classical conditioning always work? If so, are commercials a form of mental manipulation, and should we limit advertising in public spaces Sprouts videos are published under the Creative Commons license. That means our videos are free and anyone can download edit and play them for personal use and public schools. Governments and nonprofit organizations can also use them for training online courses or designing new curriculums To help us stay independent and support our work. You can join our patrons and contribute just by visiting. Www patreon com sprouts, Even one dollar, can make a difference. If you have deep insights into academic topics and want to help us explain complicated ideas in simple language, please contact us at www, sprouts schools com, you

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The one factor causing depression and anxiety in the workplace | Johann Hari | Big Think

I learned about nine causes of depression
and anxiety, for which there’s scientific evidence with different sets of solutions. But I’ll just give you a very quick example
of one. I noticed that lots of people I know who were
depressed and anxious. Their depression and anxiety focus on
their work. So I started looking at, well, how do people
feel about their work? What’s going on here? Gallup did the most detailed study that’s
ever been done on this. They found that 13 percent of us like our
work most of the time. Sixty-three percent of us are what they call
“sleepwalking” throughout work. We don’t like it. We don’t hate it. We tolerate it. Twenty-four percent of us hate our jobs. If you think about that 87 percent of people
in our culture don’t like the thing they’re doing most of the time. They did send their first work email at 7:48
a.m. and clock off at 7:15 p.m. on average. Most of us don’t want to be doing it. Could this have a relationship with our mental
health? I started looking for the best evidence, and
I discovered an amazing Australian social scientist called Michael Marmot who I got
to know, the story of how he discovered it is amazing, but I’ll give
you the headline.

He discovered the key factor that makes us
depressed and anxious at work: If you go to work and you feel controlled,
you feel you have few or limited choices you are significantly more likely to become depressed
or even more likely to have a stress-related heart attack. And this is because of one of the things that
connects so many of the causes of depression and anxiety I learned about. Everyone watching this knows that you have
natural physical needs, right? You need food. You need water. You need shelter. You need clean air. If I took them away from you, you would be
in trouble real fast, right?

There’s equally strong evidence that we
have natural psychological needs. You’ve got to feel you belong; You’ve
got to feel your life has meaning and purpose; You’ve got to feel that people see you and
value you; You’ve got to feel you’ve got a future that makes sense. And if human beings are deprived of those
psychological needs they will experience extreme forms of distress. Our culture is good at lots of things.

We’re getting less and less good at meeting
people’s deep underlying psychological needs. And this is one of the key factors why depression
is rising. And that opens, just to finish the point about
what that opens up, a very different way of thinking about how we solve these problems,
right? So if control at work is one of the drivers
of this depression and anxiety epidemic I think well what would be an antidepressant
for that, right? What would solve that? In Baltimore, I met a woman called Meredith
Keogh as part of an amazing transformation. Meredith used to go to bed every Sunday night
just sick with anxiety. She had an office job. It wasn’t the worst office job in the world,
she wasn’t being bullied, but she couldn’t bear the thought that this monotony was going
to be the next 40 years of her life, most of her life.

And one day Meredith experimented with
her husband Josh. Josh had worked in bike stores since he was
a teenager. Again, it’s insecure, controlled work, as
you can imagine. And one day Josh and his friends in the bike
store just asked themselves: what does our boss do? They liked that boss. He wasn’t a bad guy, but they
thought, “Well, we fix all the bikes.” They didn’t like this feeling of having
a boss.

They decided to do something different. So Meredith quit her job. Josh and his friends quit their jobs. They set up a bike store that works on a different,
older principle. It’s a democratic cooperative, not a corporation. So the way it works is there is no boss. They make the decisions together democratically
by voting. They share the good tasks and the bad
tasks. They share the profits. One of the things that was so interesting
to me going there which is completely in line with Professor Marmot’s findings is how
many of them talked about how depressed and anxious they’d been when they worked in
a controlled environment and they weren’t depressed and anxious now. Now it’s important to say: it’s not like
they quit their jobs fixing bikes and went to become like Beyoncé’s backup singers,
right? They fixed bikes before, they fixed bikes
now. But they dealt with the factor that causes
depression and anxiety. As Josh put it to me, there’s no reason
why any business should be run in this top-down, depressogenic, humiliating way, right? The modern corporation is a very recent invention.

Think about how many people you know who feel
terrible today if they were going to work tomorrow at a workplace that they controlled
with their colleagues. If there had to be a boss, they elected the
boss and the boss was accountable to them. Where they chose the priorities for their
workplace. A lot of people would feel very differently. Now that is an antidepressant, right?

Chemical antidepressants should
remain on the menu. They give some relief to some people. That’s valuable. But we need to look for antidepressants that
deal with the reasons why we’re depressed. So I was able to identify nine causes of depression
and anxiety and seven antidepressants like this which are actually about dealing with
the reasons why we feel this way and not just blunting the symptoms.

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Societal Expectations and Inner Desires: The Complex Dynamics of Motivation

Motivation is the experience of wanting something or wanting to avoid it. When we study
how we get motivated to learn, develop,   and succeed, we can identify two contrary
forces: extrinsic and intrinsic ones On the one hand, we want to belong, desire to
be loved, and seek to get the attention we think we deserve. We are motivated extrinsically
by rewards, to progress socially. On the other hand, we strive to explore
things that are satisfying in themselves,   disregarding rewards. We
are motivated intrinsically,   by a natural curiosity which we follow because it
feels right. The opinions of others don’t matter. To understand why we probably
need a good mix of both,   let’s imagine two four-year-old children. Both
grow up in families that want only the best for their kids but have completely opposing
views on how to motivate them to succeed.

Tom’s parents believe that
all their boy needs is love.   To not undermine his intrinsic interests, they
never praise him or use rewards. Eventually, they decide to not give him any feedback at
all, fearing it could corrupt his free mind. Over the years Tom develops an
immense capacity to imagine,   spending most of his time playing by himself.
By being allowed to follow his passions,   he learns what he likes and what he doesn’t.
But Tom doesn’t learn what others expect and gets easily irritated when he’s asked
to do something in a particular way. Mira’s parents believe that their
precious little girl needs clear rules about what’s good and what’s not.
They see it as their duty to help Mira learn by providing precise and actionable
feedback on all aspects of her young life. Mira spends her days in preschool, music, and ballet lessons. Over the years she gets exceptionally good at the things that please
the adults around her.

However, since there is neither time to play nor to relax, she doesn’t
discover her interests. Being alone bores her. At 14, Tom is independent and begins writing
science fiction. He realizes that he isn’t quite like his friends and spends most of his
time at the library. When he shares his writing,   others can’t quite relate. At the same age, Mira
is at the top of her class and has plenty of friends and admirers. She knows what is expected
of her and makes sure to meet those expectations.   Sometimes the pressure becomes
unbearable, although that’s her secret. By the day he turns 21, Tom has a unique
perspective of the world. He is intelligent,   but doesn’t like to work for money and hence is
often broke. He hates the idea of conforming to conventional norms and is annoyed if someone
interferes with his creative expression.

At this point, Tom knows a lot about himself
but doesn’t connect well with others.   To him, people seem to follow rules
without questioning them— just like sheep.   Integrating into the society is difficult at
this point and he begins to search for utopia. Mira makes it into a top medical school where she
realizes, she’ll never be top of the class again.   Once that place seems out of reach,
her motivation drops and she wonders if medicine interests
her. Since quitting is no option,   she takes up a second major and
runs for student council president. Soon Mira will know everything about what
others expect, but nothing about what she likes for herself. All her life she has just
listened – driven by external feedback loops.   At this point, she’s also lost the ability to
question the norms of the society she grew up in. Listening to our hearts can tell us who we
are, but not how to be happy among others.   Listening to others can motivate us to be
a part of their world, but doesn’t teach us if that world is ours.

This is why it’s
probably good for the two to go together.   Then we can learn what we want, and
get the feedback that we need to stay motivated to explore
new roads into a better society. A large body of research shows that balancing
the two forces is not straightforward. One meta-analysis of 128 studies examined the effects
of extrinsic rewards on intrinsic motivation.   While most rewards significantly
undermine our intrinsic interest,   positive feedback — which is an extrinsic
motivator — inspires us to keep going. Put simply, honest words of
encouragement get us going,   while money or gifts undermine our inner drive.

What about you? Do you listen to your
heart or the voices of society?   And from your personal experience, which
of the two eventually takes your decision?   Share your thoughts and check the
description to dive deeper into the topic. Sprouts videos are published under the Creative
Commons License. That means our videos are free and anyone can download, edit, and play them for
personal use. Public schools, governments,   and non-profit organizations can also use them
for training, online courses, or designing new curriculums. To help us stay independent and
support our work, you can join our patrons and contribute. Just visit patreon.com/sprouts.
Even one dollar can make a difference.

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ADHD: Signs, Symptoms, Solutions

ADHD stands for attention deficit
hyperactivity disorder and is often described as a mental disorder. children
with ADHD have trouble paying attention are hyperactive and often have
difficulty controlling their behavior. it is estimated that it affects around five
percent of all children aged 3 to 17 globally and that for every girl around
three boys are diagnosed with it. to understand how it affects children in
school let’s look at the story of Leo, a 12-year-old boy who goes to school with
the best intentions but struggles hard to succeed. attention deficit is his biggest problem.
Leo gets distracted so easily it happens even when he tries his hardest to focus.
he often realizes that he has suddenly zoned out and has spent the last 15
minutes thinking about something entirely different. just the tiniest
thing can get him off track. to him it feels like his brain is broken.
he is also forgetful books and homework are often left at home and if he doesn’t
miss an assignment he often loses it somewhere or forgets to turn it in.

His
grades are terrible and some teachers are beginning to think that he is a lost
case. then there is his hyperactivity: when
they have to do group work he is restless and has trouble staying focused.
staying calm and listening while others speak can completely drain him, making
any normal conversation a serious challenge. to him it feels like there is
no capacity left in his brain to deal with all the input that needs to be
processed. he then feels angry about not being able
to follow along. to help cope with his hyperactivity he likes to keep his hands
busy all the time. last, there is his impulsive behavior: he
often cannot refrain from saying things that come to his mind. sometimes he tries
hard to control himself but then just blurts out and interrupts others. his
classmates find this annoying. he leader regrets his hot-headed behavior but he
knows that unfortunately, he will do it again and again. it seems to him that he
can’t learn from his mistakes. teachers get frustrated trying to get
him to behave.

Others become impatient, give up or distance themselves. after he
is diagnosed and receives support through concrete steps, things begin to
get better: at school, he is seated next to a supportive student in the front row
of the class, he gets a notebook that lists all his assignments to help him
remember and to make homework easier to track he receives it for all subjects
only once a week. to relax he is allowed to use fidget objects during lessons and
take short breaks when needed. after school he practices speaking and
listening routines with the specialist. additionally, his dad bikes with him to
school every morning and in the afternoon he is allowed to play the ball
as long as he wishes. for severe cases of ADHD prescription drugs are often
prescribed. before that happens children like Leo need to undergo a
professional age-appropriate diagnosis by a child psychologist who will try to
look below the surface.

ADHD could just be the tip of the
iceberg the root cause might be drama at home, bullying at school, poor sleep or
the wrong diet. Sir Ken Robinson told the story of Gillian Lynne, an 8-year-old
girl that was said to have a learning disorder. she could not concentrate and
never sat still. when she was brought to the specialist who didn’t subscribe any
therapy but instead played music on the radio, the girl started dancing. he then
told her mother: “Gillian isn’t sick, she’s a dancer. take her to a dance school!”
Gillian Lynne later became a famous dancer and then responsible for some of
the most successful musicals in Broadway history. please share your thoughts in
the comments below. if you are hyperactive or if you are diagnosed with
ADHD please tell us about your coping mechanisms so we can learn more about it
from reading your insights. if you want to support our Channel, enabling us
to make more such videos, visit patreon.com/sprouts and check out
what we do.

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12 signs you might be suffering from PTSD

PTSD stands for post-traumatic stress disorder a condition officially recognized in 1980 to describe exposure to a relatively brief but devastating event typically a war a rape an accident or a terrorist incident complex PTSD recognized in 1994 describes exposure to something equally devastating but over a very long time normally the first 15 years of life emotional neglect humiliation bullying disrupted attachment violence and anger a lot of us as many as 20 percent are wandering the world as undiagnosed sufferers of complex PTSD we know that all isn't well but we don't have a term to capture the problem we don't connect up our ailments and we have no clue who to seek out or what sort of treatment might help so here are 12 leading symptoms of complex PTSD we might think about which ones if any apply to us and more than seven might be a warning sign worth listening to firstly a feeling that nothing is safe wherever we are we have an apprehension that something awful is about to happen we are in a state of hyper vigilance the catastrophe we expect often involves a sudden fall from grace we will behold away from current circumstances and humiliated perhaps put in prison and denied all access to anything kind or positive we won't necessarily be killed but to all intents our life will be over people may try to reassure us through logic that reality won't ever be that bad but logic doesn't help we're in the grip of an illness we aren't just a bit confused secondly we can never relax this shows up in our body we're permanently tense or rigid we have trouble with being touched perhaps in particular areas of the body the idea of doing yoga or meditation or breathing exercises these things aren't just not appealing they may be positively revolting we may call them hippie with a snare and deeper down they are of course terrifying probably our bowels are troubled too our anxiety has a direct link to our digestive system thirdly we can't ever really sleep and we wake up very early generally in a state of high alarm as though during rest we've let down our guard and are now in even greater danger than usual fourthly we have deepened ourselves an appalling self-image we hate who we are we think we're ugly monstrous repulsive we think we're awful possibly the most awful person in the world our sexuality is especially perturbed we feel predatory sickening shameful fifthly we're often drawn to highly unavailable people we tell ourselves we hate needy people but what we really hate are people who might be too available for us we make a beeline for people who are disengaged won't want warmth from us and who might be struggling with their own undiagnosed issues around avoidance sixthly we are sickened by people who want to be cozy with us we call these people puppy revolting or desperate seventh we are prone to losing our temper very badly sometimes with other people more often just with ourselves we aren't so much angry as very very worried worried that everything is about to become very awful again we are shouting because we're terrified we look mean we are in fact defenseless eighth we are highly paranoid it's not that we expect other people will poison us or follow us down the street we just suspect that other people will be hostile to us and will be looking out for opportunities to crush and humiliate us we can be mesmerically drawn to examples of this happening on social media the unkindest and most arbitrary environment which anyone with complex PTSD easily confuses with the whole world chiefly because it operates like their world randomly and very meanly ninth we find other people so dangerous and worrying that being alone has huge attractions we might like to go and live under a rock forever in some moods we associate Bliss with not having to see anyone again how a tenth we don't register to ourselves as suicidal but the truth is that we find living so exhausting and often so unpleasant we do sometimes long not to have to exist anymore 11.

We can't afford to show much spontaneity we're rigid about our routines everything may need to be exactly so as an attempt to ward off looming chaos we may clean a lot sudden changes of plan can feel indistinguishable from the ultimate downfall we dread 12. in a bid to try to find safety we may throw ourselves into work amassing money Fame honor Prestige but of course this never works the sense of danger and self-disgust is coming from so deep within we can never reach a sense of safety externally a million people can be cheering but one jeer will be enough once again to evoke the self-disgust we have left unaddressed inside breaks from work can feel especially worrying retirement and holidays create unique difficulties those are the symptoms so what is the cure for all these arduous symptoms of complex PTSD partly we need to courageously realize that we have come through something terrible that we haven't until now properly digested because we haven't had a kind stable environment in which to do so we are a little wonky because long ago the situation was genuinely awful when we were small someone made us feel extremely unsafe even though they might have been our parent we were made to think that nothing about who we were was acceptable in the name of being brave we had to endure some very difficult separations perhaps repeated over years no one reassured us of our worth we were judged with intolerable harshness the damage may have been very obvious but more typically it might have unfolded in objectively innocent circumstances a casual visitor might never have noticed there might have been a narrative which lingers still that we were part of a happy family one of the great discoveries of researchers in complex PTSD is that emotional neglect with an outwardly High achieving families can be as damaging as active violence in obviously deprived ones if any of this Rings Bells we should stop being brave we should allow ourselves to feel compassion for who we were that might not be easy given how hard we tend to be with ourselves the next step is to try to identify a therapist or counselor trained in how to handle complex PTSD that may well be someone trained specifically in dealing with trauma which involves directing enormous amounts of compassion towards one's younger self in order to have the courage to face the trauma and recognize its impact on one's life rather touchingly and simply the root cause of complex PTSD is an absence of love and the cure for it follows the same path we need to relearn to love someone we very unfairly hate beyond measure ourselves the School of Life offers online Psychotherapy to people all around the world our therapists are highly trained and accredited and are a vital source of kindness Solace and wisdom for life's most difficult moments click the link to find out more

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How Chronic Stress Harms Your Body

[♩ INTRO ] Stress happens. And that’s not always bad—starting a new
job or getting married can both be happy things, but they also can be really stressful. There are some kinds of stress that just don’t
seem to go away, though. Like the feeling that you’re drowning in
work, but still perpetually worried about making ends meet. If you deal with a lot of stress every day,
for months or years on end, then stress doesn’t just feel awful—it actually causes you physical
harm. Psychologists call any event or situation
that puts pressure on you or threatens your well-being a stressor, while stress refers
to your psychological and physical reactions. Stressors that are one and done—like locking
your keys in your car, or forgetting your wallet—bring on acute stress. But when stressors are repeated or continuous,
that’s chronic stress.

Things like abusive relationships, living
in poverty, and being discriminated against have all been shown to cause chronic stress. And that psychological anguish takes a toll
physically. When you experience acute stress, your body
activates a system called the hypothalamic-pituitary-adrenocortical axis, or just HPA axis because why would you
want to say all that other stuff over and over again. It starts deep in your brain, in the limbic
system — the part responsible for a lot of your automatic emotional reactions, among
other things. There, a region called the hypothalamus releases
hormones that start a whole chain of more hormones being released — first by your
pituitary gland, and then by your adrenal glands, which release a bunch of adrenaline
and cortisol into your bloodstream. And those two hormones trigger the “fight-or-flight”
response. They boost physical activity by increasing
your blood sugar and the blood flow to your muscles, and bump up your metabolism at the
same time.

The idea is that the physical boost helps
you fight the stressor or run away. So, like, if you were suddenly face to face
with a bear, the surge in energy would help you either outrun it, or go all like Revenant
on it. The same system is activated by chronic stress,
but things get a bit more complicated. Researchers have found that people under some
kinds of chronic stress have perpetually high cortisol levels, as if their HPA axis is running
constantly. For others, it can depend on the timing, with
higher cortisol levels near the start of the stress before it actually dips lower than
usual.

But we do know that while this stress reaction
can be helpful at times, having it running all the time is a problem. People under chronic stress are at higher
risk for all kinds of ailments, like heart disease, autoimmune diseases, and mental disorders
like anxiety and depression. That’s because, in addition to it being
super unpleasant to be stressed out all the time, the stress response is constantly sapping
your energy. The resources used by fight-or-flight have
to come from somewhere, and one of the places they come from is your immune system.

On the molecular level, the same cortisol
that works to get extra glucose to your muscles also stops your body from making as many infection-fighting
white blood cells as it normally would. So stress can tank your ability to fight infections. It's kind of like evolution is telling your
body not to worry about fighting off that cold right now, because you need to fight
that bear that is right in front of you. Except with chronic stress, the bear isn’t
a bear. It’s your crappy job. Or your unhappy relationship. Or whatever it is that stresses you out all
the time. And that means your immune system never gets
the chance to recover and deal with that cold as easily as it normally would. One famous experiment demonstrating this involved
11 dental students who volunteered to have their mouths biopsied twice: first during
summer vacation, and then again during exam week.

It took an average of 3 days longer for the
wounds to heal while they were stressed about exams. All kinds of other studies have gotten similar
results — some by punching small holes in people like they did with the dental students,
and others by observing how stress affects recovery from surgery and other major wounds. There's also research suggesting that chronic
stress explains part of the relationship between poverty and health.

Even just the perception of being in a lower
socioeconomic class is associated with an increase in respiratory infections. Stress can also advance the aging process. By the time you get older, your DNA has had
to replicate so many times that the protective parts at each of the ends of the chromosome,
called telomeres, can kind of start to fray. When telomeres are shorter, it's more likely
that there will be errors in copying genes. And those errors increase your risk of disease. There’s evidence that having more cortisol
in your blood interrupts the repair of telomeres. Which might explain why stress is linked to
diseases that are also associated with age, like heart disease, cancer, and anemia.

To stay healthy, the best thing you can do
is get rid of the chronic stress. But, easier said than done. If you can’t get rid of it completely, things
like meditation and relaxation therapies can help lower your stress response. And, weirdly enough, so might changing how
you think about stress. Studies have shown that when people think
about the source of stress as a challenge to overcome instead of a threat to their well-being,
that seems to lower their perceived stress and reduce their body’s physical response. There’s another way you might be able to
improve your health, too: help others reduce their stress. In a sample of over 800 older adults, those
with high stress who also reported helping friends or neighbors with things like housework
or childcare had mortality rates similar to those with low stress. Whereas those with high stress who didn’t
help out had reduced odds of survival. So, chronic stress is not good for anyone. But even if you can’t avoid being stressed
out all the time, there are ways to help yourself relax — and sometimes you can even reduce
other people’s stress in the process.

Thanks for watching this episode of SciShow
Psych! If you want to keep up to date with our latest
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Could You Actually Have An Anxiety Disorder?

Anxiety can drastically impact your life, but just how common is it?
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Free Resources:
https://www.nami.org/Learn-More/Mental-Health-Conditions/Anxiety-Disorders/Treatment
https://www.nami.org/Learn-More/Mental-Health-Conditions/Anxiety-Disorders/Overview
https://adaa.org/living-with-anxiety/ask-and-learn/resources
http://anxietydepressionassoc.site-ym.com/search/custom.asp?id=4685

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https://www.anxiety.org/fight-or-flight-fear-anxiety
https://www.psychologytoday.com/blog/life-without-anxiety/201108/fear-or-not-fear-you-re-in-control
https://www.anxiety.org/what-is-anxiety
http://www.nytimes.com/health/guides/disease/generalized-anxiety-disorder/causes.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3025529/
https://www.health.harvard.edu/staying-healthy/anxiety_and_physical_illness
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181681/
https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
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https://mic.com/articles/141572/this-is-what-happens-to-your-brain-during-a-panic-attack-according-to-science#.NKWsWdc3N
http://ajp.psychiatryonline.org/doi/abs/10.1176/appi.ajp.2007.07030504
https://adaa.org/understanding-anxiety/generalized-anxiety-disorder-gad
https://www.health.harvard.edu/staying-healthy/anxiety_and_physical_illness
https://www.psychiatry.org/patients-families/anxiety-disorders/expert-q-and-a
https://www.anxiety.org/do-donts-panic-attacks

Why Do Depression and Anxiety Go Together?

Even though depression and anxiety are different types of disorders, they tend to go together. But why can it happen?

Resources:
National Suicide Prevention Lifeline: 1-800-273-8255
Crisis Text Line: https://www.crisistextline.org/
International Resources: https://yourlifecounts.org/find-help/

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https://www.nami.org/Blogs/NAMI-Blog/January-2018/The-Comorbidity-of-Anxiety-and-Depression
https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

Can We Distinguish Anxiety From Depression?

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4957550/
http://www.psychiatrictimes.com/anxiety/understanding-comorbid-depression-and-anxiety
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https://www.istockphoto.com/photo/thoughtful-stressed-man-with-a-mess-in-his-head-gm920000698-252878636
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https://www.istockphoto.com/vector/brain-vector-illustration-in-top-view-gm1027464288-275475407

What causes panic attacks, and how can you prevent them? – Cindy J. Aaronson

Dig into the science of what triggers panic attacks, how to recognize them, and the available treatments for panic disorder.

—

Countless poets and writers have tried to put words to the experience of a panic attack— a sensation so overwhelming, many people mistake it for a heart attack, stroke, or other life-threatening crisis. Studies suggest that almost a third of us will experience at least one panic attack in our lives. So what exactly is a panic attack, and can we prevent them? Cindy J. Aaronson investigates.

Lesson by Cindy J. Aaronson, directed by Aim Creative Studios.

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