The Neuroscience of Stress + 5 Strategies to Manage It скачать в хорошем качестве

The Neuroscience of Stress + 5 Strategies to Manage It

Stress evolved to help our ancestors survive, but in modern life it often makes us sick and overwhelmed. The good news is that, by understanding the neuroscience of stress, you can develop effective ways to manage it. Become a Patron to access the video about habit formation and many other exclusive videos! Go to   / senseofmind   (Patreon supporters make this channel possible, so a big thank you to all the current Patrons!) Chapters: 00:00 Stress in Modern Life 01:42 The “Rapid Response” Stress Pathway (Sympathetic Adrenal Medullary axis) 02:29 Strategy #1: Reducing Sympathetic Nervous System Activity with Breathwork 04:55 Strategy #2: Engage the PFC and Hippocampus with Visualization and Reframing 08:58 The "Slow Response" Stress Pathway (Hypothalamic-Pituitary-Adrenal axis) 09:42 Strategy #3: Improve PFC-amygdala Connectivity with Mindfulness Meditation 11:12 Why Chronic Stress Can Lead to Digestive Issues 12:54 Strategy #4: Engage the Parasympathetic Nervous System with Yoga Nidra (NSDR) 14:40 How Chronic Stress Can Lead to Cardiovascular and Cognitive Issues 16:38 Strategy #5: Enhance Neuroplasticity and Resilience with Physical Exercise 18:44 Bonus Strategy: Habit Formation Sources: Arnsten, A. F. (2015). Stress weakens prefrontal networks: molecular insults to higher cognition. Nature neuroscience, 18(10), 1376-1385. Arida, R. M., & Teixeira-Machado, L. (2021). The contribution of physical exercise to brain resilience. Frontiers in Behavioral Neuroscience, 14, 626769. El-Sayes, J., Harasym, D., Turco, C. V., Locke, M. B., & Nelson, A. J. (2019). Exercise-induced neuroplasticity: a mechanistic model and prospects for promoting plasticity. The Neuroscientist, 25(1), 65-85. Godoy, L. D., Rossignoli, M. T., Delfino-Pereira, P., Garcia-Cairasco, N., & de Lima Umeoka, E. H. (2018). A comprehensive overview on stress neurobiology: basic concepts and clinical implications. Frontiers in behavioral neuroscience, 12, 127. McEwen, B. S., Nasca, C., & Gray, J. D. (2016). Stress effects on neuronal structure: hippocampus, amygdala, and prefrontal cortex. Neuropsychopharmacology, 41(1), 3-23. Moszeik, E. N., von Oertzen, T., & Renner, K. H. (2022). Effectiveness of a short Yoga Nidra meditation on stress, sleep, and well-being in a large and diverse sample. Current Psychology, 41(8), 5272-5286. Querstret, D., Morison, L., Dickinson, S., Cropley, M., & John, M. (2020). Mindfulness-based stress reduction and mindfulness-based cognitive therapy for psychological health and well-being in nonclinical samples: A systematic review and meta-analysis. International Journal of Stress Management, 27(4), 394. Sapolsky, R. M. (2021). Glucocorticoids, the evolution of the stress-response, and the primate predicament. Neurobiology of Stress, 14, 100320. Smith, P. J., & Merwin, R. M. (2021). The role of exercise in management of mental health disorders: an integrative review. Annual review of medicine, 72(1), 45-62. Zhang, Y., Xue, J., & Huang, Y. (2020). A meta-analysis: Internet mindfulness-based interventions for stress management in the general population. Medicine, 99(28), e20493. -- Please support this channel by signing up for Sense of Mind's Patreon and get bonus content every month:   / senseofmind   You'll get: Exclusive videos only for Patrons Access to exclusive monthly livestreams Written (blog post) versions of all new videos, including this one! -- Don't forget to subscribe to this channel: @senseofmindshow And check out the podcast: https://podcasts.apple.com/us/podcast... Patreon link:   / senseofmind   Follow Sense of Mind on instagram:   / sense.ofmind   -- All graphics and images obtained from scientific articles have been credited in the video and/or in the above list of references. All are licensed under a creative commons license and have been credited appropriately (https://creativecommons.org/licenses) Wikipedia images: All wikipedia images have been credited in the video and all are licensed under either CC BY 3.0 (https://creativecommons.org/licenses/...) or CC BY 4.0 (https://creativecommons.org/licenses/...) All B-roll comes from either https://www.storyblocks.com/ (using the appropriate purchased license) or from https://www.pexels.com/ All other images are property of Andrew Cooper-Sansone