Psychology of Mental Health and Well-being . Work/Study-Life Balance . Stress Management & Coping Lesson 2 Autumn semester 2020 Popis: Image13 Pavel Humpolíček, Ph.D. Department of Psychology and Psychosomatics Faculty of Medicine, Masaryk University Výsledek obrázku pro lékaÅ™ská fakulta brno logo png PhDr. Pavel Humpolíček, Ph.D. Masaryk University, Faculty of Medicine Department of Psychology and Psychosomatics Brno, Czech Republic upp.med.muni.cz Private practice (counselling, therapy, assessment, coaching) www.p-s-y-c-h-o-l-o-g.cz 27.2.2021 16:26 2 P©H Dealing with Stress Coping Well-Being Popis: Image13 Work-Life Balance Study-Life Balance Popis: Image13 Pavel Humpolíček, Ph.D. Self-regulation & Mind control Do you believe (in) your senses? gestalt-reification.jpg illusion.jpg mostra-dellillustratore-istvan-orosz.jpg www.scientificpsychic.com/graphics/ Emergence-full.jpg gestalt-continuity2.png shifting3.jpg Optical_illusion_3360246b.jpg xray-copy-656x580.jpg Audio illusions [USEMAP] https://www.youtube.com/watch?v=kzo45hWXRWU The brain is playing a game, let´s play together Brain Tricking • •Blind spot • •Through the palm • •Hand – Leg / Eye-Tongue • Left-Right, Up-Down • •Subtraction on One Leg (deduct 7 from 1000) More of Energy? P©H Just EFFECTIVITY! Fight or Flight •In the 1915, Walter Cannon recognized that the autonomic nervous system is activated in response to stress and suggested that stress mobilizes the body's responses in readiness for either attacking (fight) or flyeing (flight) an enemy or threatening situation. •Although such responses may have promoted survival when they evolved in human history, they are not productive given the longer periods of stress exposure common in modern life. Such enterprises as keeping a job, going to school, and playing on the soccer team require more complex responses. 27.2.2021 16:26 P©H 11 12 •Walter B. Cannon (1915) • •Four stages: –Stage one: Stimulus –Stage two: Threat determination –Stage three: Arousal –Stage four: Return to homeostasis Fight or Flight http://sr.photos2.fotosearch.com/bthumb/CSP/CSP602/k6023262.jpg exhaustion%20clipart •Effects of stress MCPE01713_0000[1] STRESSORS Family Relations Disagreements Money Worries Need to Succeed Exams Friends Decisions New Situations MCPE01711_0000[1] MCPE01712_0000[1] FLIGHT RETURN TO NORMAL COPING RELAXATION Active / Passive NOT COPING POSSIBLE DISEASE OR MENTAL ILLNESS EXHAUSTION POOR DIET NO EXERCISE NEGATIVE THOUGHTS … http://www.healthyplace.com/blogs/survivinged/files/2013/04/coping-skills_coloring_page_jpg_468x609 _q85.jpg http://www.joyjunction.org/wp-content/uploads/2015/03/worry-quotes-photos-for-facebook-share-4-6369 af7e.jpg > GAS •The general adaptation syndrome. Hans Selye is credited with identifying the body's reaction to stress with a proces he called the general adaptation syndrome, which has three phases, as evidenced by the level of stress hormones. 27.2.2021 16:26 P©H 14 GAS •Alarm: The body first organizes physiological responses (similar to fight/flight resp.) to threat. •Resistance: Stress‐activated responses continue, stabilizing the body's adaptations to stress. •Exhaustion: The body has depleted its reserves and can no longer maintain responses to the stressors. • • •During the alarm phase, when the body is first aroused, the hypothalamus sends signals to the pituitary gland. This endocrine gland in turn secretes adrenocorticotrophic hormone (ACTH), which travels via the bloodstream to the cortex (outer layer) of the adrenal glands, where corticosteroids are released. The hypothalamus also activates the adrenal medulla, the central part of the adrenal gland, which causes adrenaline (epinephrine) to be released and the activation of the sympathetic nervous system. After maintaining high levels of the hormones for a long time, the body loses its ability to do so and exhausts its resources. Selye is credited with identifying the fact that the incidence of certain types of diseases (stress‐related diseases, such as some types of coronary disorders) increases during this stage of exhausted body resources and that a second stressor introduced during the resistance phase or the exhaustion phase further increases that incidence. • •Evidence demonstrates that prolonged stress also affects the ability of the immune system to function adequately and can affect the release of other neurotransmitters such as serotonin. Stress may also affect the release of endorphins, chemicals similar in structure to morphine and other opiate drugs used in the modulation of pain. 27.2.2021 16:26 P©H 15 GAS •Alarm: The body first organizes physiological responses (similar to fight/flight resp.) to threat. •Resistance: Stress‐activated responses continue, stabilizing the body's adaptations to stress. •Exhaustion: The body has depleted its reserves and can no longer maintain responses to the stressors. • • •During the alarm phase, when the body is first aroused, the hypothalamus sends signals to the pituitary gland. This endocrine gland in turn secretes adrenocorticotrophic hormone (ACTH), which travels via the bloodstream to the cortex (outer layer) of the adrenal glands, where corticosteroids are released. The hypothalamus also activates the adrenal medulla, the central part of the adrenal gland, which causes adrenaline (epinephrine) to be released and the activation of the sympathetic nervous system. After maintaining high levels of the hormones for a long time, the body loses its ability to do so and exhausts its resources. Selye is credited with identifying the fact that the incidence of certain types of diseases (stress‐related diseases, such as some types of coronary disorders) increases during this stage of exhausted body resources and that a second stressor introduced during the resistance phase or the exhaustion phase further increases that incidence. • •Evidence demonstrates that prolonged stress also affects the ability of the immune system to function adequately and can affect the release of other neurotransmitters such as serotonin. Stress may also affect the release of endorphins, chemicals similar in structure to morphine and other opiate drugs used in the modulation of pain. 27.2.2021 16:26 P©H 16 Výsledek obrázku pro general adaptation syndrome 27.2.2021 16:26 P©H 17 CONNECTOME COMPLEX & COMPLICATED 27.2.2021 16:26 P©H 18 CONNECTOME COMPLEX & „SPEEDY“ myelinated axon speed up to 120 m/s 432 kph non-myelinated axon speed up to 2 m/s 7,2 kph 2 meters Triune theory - Paul McLean Výsledek obrázku pro limbic system 3D P©H 20 Limbic system Autonomic Nervous System & Endocrine System •Two systems working together during immediate stress: • –Sympathetic •(responsible for expending energy) – –Parasympathetic •(responsible for conserving energy) •Includes glands that secrete hormones •Hormones travel through the blood stream •These hormones change function of bodily tissues •Specific hormones –Epinephrine, Norepinephrine, Corticoids, Thyroxin, Vasopressin, Oxytocin [USEMAP] Focus on Principles •Don´t worry about stress … • •… we´re able to influence •the duration & intensity! • •… we´re able to deal with it … • •… it would help us! 27.2.2021 16:26 P©H 22 http://www.traveosoft.com/public/img/Bulb.gif http://www.traveosoft.com/public/img/Bulb.gif Endocrine System •http://www.hormone.org/hormones-and-health/the-endocrine-system 27.2.2021 16:26 P©H 23 Schematic diagram showing the potential role of oxidative stress in the progressive dysfunction of the hypothalamic–pituitary–adrenal (HPA) axis observed with ageing Vitale, G. et al. (2013) Oxidative stress and the ageing endocrine system Nat. Rev. Endocrinol. doi:10.1038/nrendo.2013.29 nrendo 25 Autonomic Nervous System •Stressor à Adrenal glands secrete adrenaline •Sympathetic vs. Parasympathetic •Sympathetic Physiological response –Heart rate increases; Muscles tense; Blood pressure rises; Pupils dilate; Breathing increases; Perspiration … Stressor à Hypothalamus à CRF released à Pituitary gland è ACTH à Bloodstream à Adrenal glands è Produce adrenaline and glucocorticoids à Physiological response Endocrine System The “Response” Flow Chart •Life •A Perceived threat •Hippocampus (Alarm) –Alarm, you will have an emotion •Limbic System (Seat of Emotions) –Emotional response will lead to a physical one •Reticular Activating System –Connection between mind/body •Hypothalamus (Supervisor) –Turns on Endocrine and Autonomic systems The “Response” Flow Chart (cont.) •Endocrine System (Hormones) –Vasopressin-helps move blood through by increasing water in the blood –Cortisol-increases blood glucose for battle. Also suppressed T-Cells, more likely to become ill. •Autonomic Nervous System –Sympathetic System- “ON” switch, increases energy level –Parasympathetic System- “OFF” switch, decreases energy level • Endocrine System •Vasopressin (pituitary gland) –Increases blood permeability to water –Increases blood volume –Increases blood pressure – •Cortisol- primary glucocorticoid (adrenal gland) –Increases blood sugar/ gluconeogenesis (mobilizes free fatty acids) –Decreases T-lymphocyte production – •Thyroxin(hypothalamus) –Accelerates heart rate –Increases gastrointestinal motility –Increases anxiety –Increases blood pressure – – • – Výsledek obrázku pro stres Výsledek obrázku pro fast is fast … Image result for chaotic line & chaotic … Image result for wasting energy is wasteful … Výsledek obrázku pro general adaptation syndrome but sometimes has a long stamina … What do you think about emotions and feelings? Are they under the ... is healthy or dangerous … … out of control (not only when) it´s unconscious (!) Focus on Principles •If you do something, • •FOCUS •& •DO IT FOR 100%! 27.2.2021 16:26 P©H 30 http://www.traveosoft.com/public/img/Bulb.gif http://www.traveosoft.com/public/img/Bulb.gif •FOCUS & DO IT FOR 100%! 27.2.2021 16:26 P©H 31 http://www.traveosoft.com/public/img/Bulb.gif FOCUS vs. DISTRACTORS Výsledek obrázku pro studying > •FOCUS & DO IT FOR 100%! P©H http://www.traveosoft.com/public/img/Bulb.gif Výsledek obrázku pro dancing Výsledek obrázku pro laying on a couch Výsledek obrázku pro tree Výsledek obrázku pro driving Výsledek obrázku pro studying SouvisejÃcà obrázek Výsledek obrázku pro walking on pedestrian lane SouvisejÃcà obrázek SouvisejÃcà obrázek Výsledek obrázku pro game console Výsledek obrázku pro cook •& DO IT FOR 100%! http://www.traveosoft.com/public/img/Bulb.gif Výsledek obrázku pro party Výsledek obrázku pro working FOCUS http://www.amandapair.com/wp-content/uploads/2010/09/black-white-newborn-photography.jpg Focus on Principles • •Neuroplasticity works for us … •… for the whole life. • •Use it, or lose it! 27.2.2021 16:26 P©H 34 http://www.traveosoft.com/public/img/Bulb.gif http://www.traveosoft.com/public/img/Bulb.gif Dealing with stress short version Popis: Image13 Pavel Humpolíček, Ph.D. basic information, sources, links •What kinds of everyday activities are the most important to feel fine and stay healthy? What kinds of everyday activities are necessary to stay alive? http://clicdp.web.cern.ch/sites/clicdp.web.cern.ch/files/Question-mark.jpg http://clicdp.web.cern.ch/sites/clicdp.web.cern.ch/files/Question-mark.jpg Just a few „things“ in good order, regularity, regime Focus on Principles •How to deal with the stress in everyday life? • • • • • • DrEaMS • 27.2.2021 16:26 P©H 38 http://www.traveosoft.com/public/img/Bulb.gif http://www.traveosoft.com/public/img/Bulb.gif What is the most important to stay healthy or for recovery? Verification: pure/clear/transparent colour of urine in the afternoon (2-5 p.m.) HOMEOSTASIS & PREVENTION individual daily need best is water (non carbonated, non sparkling) mostly between 2 & 3,5 liters per a day A varied diet with plenty of nutrients: carbohydrates, proteins, fats; vitamins, minerals and enzymes; roughage/fiber HOMEOSTASIS & PREVENTION Výsledek obrázku pro SPROUT SEEDS HOMEOSTÁZA & PREVENCE SouvisejÃcà obrázek Výsledek obrázku pro cheese Výsledek obrázku pro kysané zelà Výsledek obrázku pro kysaná zelenina bílý jogurt / greek style natural yoghurt, sýr / cheese mléčně kvašená zelenina / naturally fermented pickles ČERSTVÉ POTRAVINY – ZELENINA/OVOCE FRESH FOOD – VEGETABLE/FRUITS KOŘENOVÁ ZELENINA ROOT VEGETABLE naklíčené potraviny / sprout seeds, grains, & beans Výsledek obrázku pro root vegetables FOOD & BRAIN •Mia Nacamulli: •How the food you eat affects your brain • •https://www.ted.com/talks/mia_nacamulli_how_the_food_you_eat_affects_your_brain 27.2.2021 16:26 P©H 44 Výsledek obrázku pro ted ed logo MICROBIOME •Rob Knight: •How our microbes make us who we are • •www.ted.com/talks/rob_knight_how_our_microbes_make_us_who_we_are 27.2.2021 16:26 P©H 45 http://logonoid.com/images/ted-logo.png 27.2.2021 16:26 P©H 46 http://www.amandapair.com/wp-content/uploads/2010/09/black-white-newborn-photography.jpg HOMEOSTASIS & PREVENTION Verification: re/fresh/ed feeling soon after awakening (best more than 3-5 hours) individual daily need mostly 7,5 +/- 1,5 hours per a day http://www.amandapair.com/wp-content/uploads/2010/09/black-white-newborn-photography.jpg 27.2.2021 16:26 P©H 49 27.2.2021 16:26 P©H 50 [USEMAP] http://psychologon.cz/component/content/article/20-psychologon-recherche/425-jeff-iliff-o-duvod-vic -proc-se-dobre-vyspat http://www.ted.com/talks/jeff_iliff_one_more_reason_to_get_a_good_night_s_sleep http://logonoid.com/images/ted-logo.png Sidelights: Circadian rhythm •Circadian rhythms are physical, mental and behavioral changes that follow a roughly 24-hour cycle, responding primarily to light and darkness in an organism's environment. They are found in most living things, including animals, plants and many tiny microbes. The study of circadian rhythms is called chronobiology. [USEMAP] [USEMAP] The classic phase markers for measuring the timing of a mammal's circadian rhythm are: • •melatonin secretion by the pineal gland •core body temperature minimum, and •plasma level of cortisol Circadian rhythm - Morning-Evening Types •Morningness and Eveningness („lark“ and „owl“) describe a person’s individual circadian profile. • – Morning people usually prefer to rise between 5 a.m. and 7 a.m., and retire between 9 p.m. and 11 p.m. • – Evening people tend to prefer both a later wake up (9 a.m. to 11 a.m.) and a later bed time (11 p.m. to 3 a.m.). • •Morning people also tend to be more rigid in their circadian rhythms. •Evening people find adjustment to new schedules somewhat easier. •Most people fall somewhere between these two types. [USEMAP] Circadian rhythm vs. Technology Výsledek obrázku pro blue light filter windows 10 Výsledek obrázku pro blue light filter windows 10 Výsledek obrázku pro blue light filter macbook Výsledek obrázku pro blue light filter apple iphone Výsledek obrázku pro blue light filter app store Výsledek obrázku pro google play logo Výsledek obrázku pro blue light filter google play Výsledek obrázku pro windows 10 blue light mode Výsledek obrázku pro windows 10 logo installation P©H http://logonoid.com/images/ted-logo.png [USEMAP] Shai Marcu | TED-Ed: The benefits of a good night's sleep https://www.ted.com/talks/shai_marcu_the_benefits_of_a_good_night_s_sleep [USEMAP] Výsledek obrázku pro watching icon [USEMAP] Video inspiration Why noise is bad for your health — and what you can do about it https://www.ted.com/talks/mathias_basner_why_noise_is_bad_for_your_health_and_what_you_can_do_about _it [USEMAP] https://pi.tedcdn.com/r/pe.tedcdn.com/images/ted/c268017bb204ed354d5865d4027c4251f02b0c3e_254x191.j pg? Mathias Basner http://3.bp.blogspot.com/-gt3l3OMCE0Y/UKJ0ZDTL_-I/AAAAAAAAAIE/fb_haa09ErE/s200/Walking-man2.gif to „move“, exercise, walk at least twice per a week (between 25 & 45 minutes) in „stayer“ way (long durance in low intensity) HOMEOSTASIS & PREVENTION Verification, body reaction: (best more than 25 minutes) miled sweating increased heart rate inability to speak fluently http://3.bp.blogspot.com/-gt3l3OMCE0Y/UKJ0ZDTL_-I/AAAAAAAAAIE/fb_haa09ErE/s200/Walking-man2.gif Výsledek obrázku pro bird dog exercise Výsledek obrázku pro walking gif HOMEOSTASIS & PREVENTION SouvisejÃcà obrázek SouvisejÃcà obrázek Výsledek obrázku pro trx Výsledek obrázku pro balance cushion blue Výsledek obrázku pro workout playground outside Výsledek obrázku pro walking in nature Výsledek obrázku pro isometric exercise Výsledek obrázku pro workout hÅ™iÅ¡tÄ› ISOMETRIC EXERCISE BALANCE & WALKING Relaxation/Concentration/Movements •5 Tibetians • • • •Yoga / Cchi-kung / Tai-chi 27.2.2021 16:26 P©H 59 [USEMAP] Video inspiration The brain-changing benefits of exercise https://www.ted.com/talks/wendy_suzuki_the_brain_changing_benefits_of_exercise Wendy Suzuki https://pi.tedcdn.com/r/pe.tedcdn.com/images/ted/7b840fa3054908bceb51895623608f7a8294a5a3_254x191.j pg? Focus on Principles • DrEaMS • 27.2.2021 16:26 P©H 61 http://www.traveosoft.com/public/img/Bulb.gif http://www.traveosoft.com/public/img/Bulb.gif •Have you ever heard about •HOMEOSTASIS? And what about ALLOSTASIS? http://clicdp.web.cern.ch/sites/clicdp.web.cern.ch/files/Question-mark.jpg http://clicdp.web.cern.ch/sites/clicdp.web.cern.ch/files/Question-mark.jpg Chronic Stress Response General Adaptation Syndrome (Seyle) Body’s Initial Response (Cortisol, Epi/Norepi, Endophins) Increase Energy Available, Increase CO, MAP Suppress Immune System, Reduce Pain Continuation of Body is moving to a new ‘setpoint’ that is OPTIMAL for stressful conditions ALLOSTASIS Exhaustion Energy Stores depleted Myocardium fatigued Blood vessels damaged Infection prevalent Wounds don’t heal CHRONIC STRESSOR P©H