Stressed

More Thankful, Less Stressed?

Posted by

0


Summary: The state of gratitude lowers systolic blood pressure response through stress-testing experiences, demonstrating that gratitude has a unique buffering effect against both reactions to and recovery from psychological stress.

Source: BIAL Foundation

Researchers from Irish universities carried out a study with 68 adults and found that gratitude has a unique stress-buffering effect on both reactions to and recovery from acute psychological stress, which can contribute to the improvement of cardiovascular health.

Knowing that stress affects human beings and has an impact on their health and well-being, namely causing high blood pressure and increasing cardiovascular morbidity and coronary heart disease, it is important to know our reactions towards stress and find out if there are any factors that can play key stress-buffering roles.

In the article “Gratitude, affect balance, and stress buffering: A growth curve examination of cardiovascular responses to a laboratory stress task”, published in January in the Journal of Psychophysiology, Brian Leavy, Brenda H. O’Connell and Deirdre O’Shea propose that, although previous research suggest that gratitude and affect-balance play key stress-buffering roles, to date little has been known about the impact of these variables on cardiovascular recovery from acute psychological stress.

That was the focus of the study by the researchers from the Universities of Maynooth and Limerick in Ireland, who also sought to find out whether affect balance moderates the relationship between gratitude and cardiovascular reactions to acute psychological stress.

The research carried out at the Irish University of Maynooth involved 68 undergraduate students (24 male and 44 female), aged between 18 and 57 years. This study used a within-subjects experimental design with lab tasks in which stress was induced to participants and then cardiovascular reactivity and recovery in response to this was measured.

This shows a happy woman in a corn flower field
It was also found that affect balance amplifies the effects of state gratitude.

The results showed that state gratitude predicted lower systolic blood pressure responses throughout the stress-testing period, which means that the state of gratitude has a unique stress-buffering effect on both reactions to and recovery from acute psychological stress. It was also found that affect balance amplifies the effects of state gratitude.

These findings have clinical utility as there are several low-cost gratitude interventions which can contribute to well-being (Wood et al., 2010). For example, previous research has shown how cardiac patients who make use of gratitude journals have better cardiovascular outcomes than those who do not (Redwine et al., 2016).

Combined with the results of this study and previous work, gratitude may thus constitute a useful point of intervention for the improvement of our cardiovascular health.

Abstract

Gratitude, affect balance, and stress buffering: A growth curve examination of cardiovascular responses to a laboratory stress task

Previous research has indicated that gratitude and affect-balance play key stress-buffering roles. However, to date there is limited research on the impact of gratitude and affect balance on cardiovascular recovery from acute psychological stress, and whether affect balance moderates the relationship between gratitude and cardiovascular reactions to acute psychological stress.

In this study, 68 adults completed measures of state gratitude, positive and negative affect, and completed a laboratory-based cardiovascular stress-testing protocol. This incorporated a 20-minute acclimatization period, a 10-minute baseline, a 6-minute arithmetic stress task, and an 8-minute recovery period.

Mixed-effects growth curve models were fit and the results indicated that state gratitude predicted lower systolic blood pressure responses throughout the stress-testing period. Affect balance was found to moderate the association between state gratitude and diastolic blood pressure responses to stress, amplifying the effects of state gratitude.

These findings suggest that state gratitude has a unique stress-buffering effect on both reactions to and recovery from acute psychological stress.

British children ‘unhappiest in the world’, say academics

Posted by

0


British schoolchildren are among the most stressed, unhappy and “sedentary” in the developed world, academics and authors warned today.

Growing numbers of children are failing to develop properly at a young age because of the toxic pressures of modern life, it was claimed.

The powerful lobby of childcare experts said that many “commercially vulnerable” under-16s were spending too much time sat unsupervised in front of televisions, games consoles and the internet in their bedroom instead of playing outdoors.

 

Children are also among the most tested in the Western world after being pushed into formal schooling at an increasingly young age and more likely to be exposed to junk food and poor diets than elsewhere, they said.

 

The comments were made as a new group – the Save Childhood Movement – was launched today in bid to highlight the multiple threats facing young people.

It is being backed by leading figures such as Baroness Greenfield, the Oxford University neuroscientist, Sally Goddard-Blythe, director of the Institute for Neuro-physiological psychology in Chester, Prof Lilian Katz, an expert in early childhood education at Illinois University, and Dr Richard House, senior lecturer in psychotherapy at Roehampton University.

Wendy Ellyatt, the group’s development director, who is also an author and consultant in early education, said the launch reflected growing concerns over the state of modern childhood.

It will campaign on a range of issues covering education, health, technology and commercial pressures that hamper children’s development, she suggested.

The move follows the publication of a landmark report from Unicef last year that found British parents were trapping their children in a cycle of “compulsive consumerism” by showering them with toys and designer labels instead of spending quality time with them.

This came after a 2007 study by the UN children’s agency ranked Britain bottom out of 21 developed countries for child welfare and third from bottom for educational standards.

Mrs Ellyatt said: “Recent research that shows that children in the UK are some of the most pressurised, unhappy and commercially vulnerable in the world.

“Children are living increasingly sedentary, media-saturated lives and are spending less and less time in contact with the natural world.

“This is having profound consequences for our children’s health, especially with regard to what has been called the ‘modern epidemic’ of obesity.

“With increasing fears about traffic and stranger-danger, children’s freedom to play outside has been profoundly restricted and yet statistically the most dangerous place to be is actually in their own home and bedrooms, especially with so many children now having access to unsupervised digital technology.

“This situation has not been helped by risk-averse policy-making.”

Advisers to the group include Prof Philip Gammage, former dean of education at Nottingham University, Dr Aric Sigman, author and fellow of the Society of Biology, and Sue Palmer, former primary school head and authority of the book Toxic Childhood.

Dr House said children’s lives had become increasingly “distorted” over the last decade.

“As parents and citizens, we all certainly need to take more responsibility for the worlds we create for our children,” he said.

“But politicians and policy-makers also have a grave responsibility to minimise the toxic impact of those aspects of modern technological society over which they have some purchase.

“I have long advocated the appointment of a new Minister for Children with a seat in the Cabinet, whose sole task would be to oversee the likely impact on children of all new government legislation,”

A Department of Education spokesman said: “Many parents are fed up with their children being surrounded by adult images and being targeted aggressively to get the latest ‘must-have’ items.

“Reg Bailey undertook a review on the commercialisation and sexualisation of childhood and his recommendations have already prompted swift action from industry and regulators.

“We’re making progress and have already set up the Parent Port website to keep the pressure up on businesses so they listen and act on parents’ concerns. We are also working with the Chartered Institute of Marketing to explore what more can be done.”

Do you want to become emotionally strong? Follow these tips.

Posted by

0


Someone has rightly said, “Don’t let emotions overweigh your intelligence”. If you find yourself worried, stressed and heart-broken too often over what others say, you are not too strong with emotions. And in this mean world, being an emotional fool may end you up in truck loads of problems. But remember, you cannot fix the world but you can fix yourself. So why lead a gloomy life while being emotionally stressed when you can actually enjoy it to the core by following the below written points.

 REASONS-WHY-YOU-SHOULD-KEEP-BEING-COMPASSIONATE1
  1. Trust Yourself: If you do not believe your abilities, beauty and talent; no power in the world can make others believe in you then. Stop giving damn about what others think about you for this is the most endearing quality that happy and successful people have. Be yourself! No one can ever be like you and this is your strength.
  2. Distance yourself with anything that makes you feel low: It is your life and it is your right to live a happy life. Stay away from the things and people that make you feel constantly low. Learn to differentiate between healthy criticism and bitter words intended to bring you down. Be it your best friend who keeps nagging you or your boyfriend who give stress more than happiness, let him or her go.
  3. Express your heart out: Emotions are meant to be expressed. Never in your life shy away from speaking your heart out. If you feel like crying, cry out loud. Don’t be fearful of people’s judgment meter, it anyway remains on all the time. Keeping your emotions to yourself will only lead to choked heart and stressful assumptions. Not expressing emotions can make the situation worse, for you will be thinking every bit negative.
  4. Don’t seek other’s affirmation: Keep your opinion about yourself first, for no one knows you better than anyone else. Stop waiting for others’ validation to be assured about yourself. After all, you are beautiful and amazing; you don’t need anyone to tell you this. Right?
  5. Stop looking for happiness outside: This is the most important one. We look for happiness from other people forgetting the fact that happiness lies within us and doesn’t depend on others. Happiness is a conscious decision. No one can make you happy until your thoughts are not good. The ultimate key to be happy is to keeping your thoughts healthy.
  6. Shoo negativity: A boat never sinks until it allows water to enter it. Similarly, unless you allow negativity to hover over your life negativity cannot affect you.  Learn from the past experiences and try not to repeat them. People do disappoint and hurt us, but that doesn’t mean we will waste our energy and thoughts over those undeserving peeps? Nope.
  7. Learn to enjoy your own company: Most of us are often too hesitant to watch a movie alone at a theatre or to eat a meal at restaurant with no one to accompany. But, trust me, nothing is more delighting than learning to enjoy your own company. You will need no one to emotionally depend upon! No heart-breaks. And no one to complain about for not giving you enough time. Dance, eat, cook, read, sleep, travel, listen to music and embrace yourself. It will introduce you to the real you.

Source:http://womansera.com

Here’s How to Supercharge Your Dopamine Levels to Never Feel Sad, Stressed or Depressed Again

Posted by

0


Our brain releases a neurotransmitter, dopamine, which is crucial for numerous essential bodily functions. Dopamine is great for the following body functions: Regulating movement, Controlling the center of pleasure and reward in the brain, Improving the cognitive functions (knowledge, attention, memory, decision-making, evaluation, problem solving), Regulating the secretion of prolactin, and many others.

Since it is extremely important for our well-being and happiness, the reduced levels of dopamine lead to various health issues, such as depression, sadness, negativity and various emotional troubles.

Fortunately, there are 10 effective ways to raise the dopamine levels in the body, without using medications:

Exercise

The exercise of every kind raises the levels of dopamine, serotonin, and endorphin. Regular exercise provides happiness, strengthens the body, reduces stress.

Avoid Addictions

Addiction to alcohol, drugs, gambling, sex, and even shopping, provide an instant pleasure, but it is not a permanent solution. Additions only temporarily satisfy our needs.

Moreover, addictions alter our lifestyle in favor of the source of the addiction, and it is a wicked cycle. Therefore, you should try and lower the risk of developing addictions, enjoy life, and find things that provide deeper calmness and happiness. Also, it is of great importance to work a job you enjoy.

Detoxification

Make sure you regularly detoxify your system, as the accumulation of toxins and bacteria in the body prevents the dopamine production and weakens the immunity.

Increase Tyrosine

Tyrosine is one of the 22 essential amino acids used for the creation of proteins. It is actually the most important chemical for the dopamine production of dopamine.

Besides dopamine, it also has the potential to elevate norepinephrine levels. In order to raise its levels in the body, you should consume green tea, watermelon, almonds, bananas, avocados, and dark chocolate.

Music

Dopamine levels are also increased through listening to music, even though it may be short-term. Therefore, use music as a common way to raise dopamine levels.

Organize your life

The levels of dopamine are raised in the case of organized small daily tasks, even though they are hard at times. You should write your tasks down on a piece of paper, and check them off. In this way, you will be satisfied as you note that you finish them one by one.

The Principles of Self-Management state that if a task represents a change of 25% (or bigger change) in the routine, you will feel unable to finish it, and often ends up with a self-sabotage or giving up. Y

et, if the task changes 10% of your routine, you will succeed to complete it, as you will believe it is small. Therefore, balance tasks to be 10 and 25% of new behaviors, in order to try new and challenging things, but still not too difficult to complete.

Creativity

The levels of dopamine in the brain are also elevated with a creative activity. This will also keep you focused. You do not need to become a world-known artist but try dancing, singing, writing, sculpturing, painting, drawing, cooking, knitting, making crafts, and auto repair, and you will feel much better right away.

Get a Streak Going

In this sense, “streak” will mean a visual reminder of the number of times in a row you do something. This is similar to organizing the tasks, and accomplishing them. This will raise the levels of dopamine, and make you happier and satisfied. You should use a calendar, written your goals, and plan when to complete them. As soon as you finish the task, mark it off on your calendar. Yet, the drawback of the ‘streak’ is routine, so you should find a way to enhance the performance.

Supplementation

Dopamine levels can also be raised through supplementation, such as:

Curcumin, the active ingredient in turmeric, effectively increases dopamine in the brain.

Ginkgo Biloba has a potential to raise dopamine levels as well.

Acetyl-l-tyrosine is a building block of dopamine, so a healthy dose of it supports the production of dopamine in the brain.

L-theanine increases numerous neurotransmitters in the brain, including dopamine. Green tea is a rich source of l-theanine.

Meditation

Meditation raises the levels of dopamine in a different way that cardio exercises. It improves your mood, creates mental energy, and relaxes the mind. Meditation is an efficient way to reduce stress on a daily basis.