Why stress and anxiety aren't always bad
Expecting to always feel happy and relaxed a recipe for disappointment
August 10, 2019
Science Daily/American Psychological Association
People generally think of stress and anxiety as negative concepts, but while both stress and anxiety can reach unhealthy levels, psychologists have long known that both are unavoidable -- and that they often play a helpful, not harmful, role in our daily lives, according to a presentation at the annual convention of the American Psychological Association.
"Many Americans now feel stressed about being stressed and anxious about being anxious. Unfortunately, by the time someone reaches out to a professional for help, stress and anxiety have already built to unhealthy levels," said Lisa Damour, PhD, a private-practice psychologist who presented at the meeting. Damour also writes a regular column for The New York Times and is author of the book "Under Pressure: Confronting the Epidemic of Stress and Anxiety in Girls."
Stress usually occurs when people operate at the edge of their abilities -- when they push themselves or are forced by circumstances to stretch beyond their familiar limits, according to Damour. It's also important to understand that stress can result from both bad and good events. For instance, being fired is stressful but so is bringing a baby home for the first time.
"It's important for psychologists to share our knowledge about stress with broad audiences: that stress is a given in daily life, that working at the edge of our abilities often builds those capacities and that moderate levels of stress can have an inoculating function, which leads to higher than average resilience when we are faced with new difficulties," she said.
Anxiety, too, gets an unnecessarily bad rap, according to Damour.
"As all psychologists know, anxiety is an internal alarm system, likely handed down by evolution, that alerts us to threats both external -- such as a driver swerving in a nearby lane -- and internal -- such as when we've procrastinated too long and it's time to get started on our work," said Damour.
Viewing anxiety as sometimes helpful and protective allows people to make good use of it. For example, Damour said she often tells the teenagers she works with in her practice to pay attention if they start to feel anxious at a party because their nerves may be alerting them to a problem.
"Similarly, if a client shares that she's worried about an upcoming test for which she has yet to study, I am quick to reassure her that she is having the right reaction and that she'll feel better as soon as she hits the books, " she said.
That doesn't mean that stress and anxiety can't be harmful, said Damour. Stress can become unhealthy if it is chronic (allowing for no possibility of recovery) or if it is traumatic (psychologically catastrophic).
"In other words, stress causes harm when it exceeds any level that a person can reasonably absorb or use to build psychological strength," she said. "Likewise, anxiety becomes unhealthy when its alarm makes no sense. Sometimes, people feel routinely anxious for no reason at all. At other times, the alarm is totally out of proportion to the threat, such as when a student has a panic attack over a minor quiz."
Untreated stress and anxiety can cause persistent misery but can also contribute to a host of additional psychological and medical symptoms, such as depression or an increased risk of cardiovascular disease, according to Damour.
"Anyone feeling overwhelmed by stress should, if possible, take measures to reduce his or her stress and/or seek help from a trained professional to learn stress management strategies. For the management of anxiety, some people find relief through workbooks that help them to evaluate and challenge their own irrational thoughts. If that approach isn't successful, or preferred, a trained professional should be consulted," said Damour. "In recent years, mindfulness techniques have also emerged as an effective approach to addressing both stress and anxiety."
Damour also urged psychologists to take an active role in providing counter-messaging to what she called "the happiness industry," or those wellness companies that are selling the idea that people should feel calm and relaxed most of the time.
"Psychologists are good at taking a more measured approach to thinking about the human experience. We want to support well-being, but don't set the bar at being happy nearly all of the time. That is a dangerous idea because it is unnecessary and unachievable," she said. "If you are under the impression that you should always be joyful, your day-to-day experience may ultimately turn out to be pretty miserable."
https://www.sciencedaily.com/releases/2019/08/190810151933.htm
Biologist leads pioneering study on stress
July 19, 2019
Science Daily/Louisiana State University
A biologist at Louisiana State University conducted a pioneering research study that could help us to better understand the role of dopamine in stress resilience in humans through analyzing wild songbirds. This study could lead to increased prevention and treatment of stress-related disorders.
Dopamine is a chemical in the brain that is important for learning and memory. Department of Biological Sciences Assistant Professor Christine Lattin, and colleagues conducted this study of wild songbirds showing that dopamine is important in responding to chronic stressors, which can help wildlife conservation efforts in response to environmental stressors such as habitat destruction, natural disasters, extreme weather events and increases in predation.
Lattin, who is the lead author on the study published in Nature's Scientific Reports, applied a biomedical imaging technology called Positron Emission Tomography, or PET, scans that are used commonly on humans but rarely on wild animals to quantify dopamine receptors in house sparrows.
"This study is exciting because it is the first time PET scans have been used in wildlife to quantify dopamine receptors in the brain. Developing this technique has opened the door to being able to scan animals and release them back into the wild," she said. "We need to know how these wild birds are coping with stressors and responding to changes to the environment so we can understand how to best protect them."
In addition to the biomedical imaging, Lattin and colleagues tracked changes in the birds' body mass and hormone levels, and observed their behavior using a remotely operated video camera to study wild house sparrows' response to captivity over four weeks. The birds were scanned after being brought in to the lab and then again four weeks later. By using PET scans, they were able to study how the stress of captivity affected the birds over time.
They found that one type of dopamine receptor decreased over time during captivity, which suggests that birds became less resilient to stress over time. The greater the decrease in dopamine receptors, the more they exhibited anxiety-related behaviors such as feather ruffling. All of the wild birds also decreased body mass.
"These physiological, neurobiological and behavioral changes suggest that songbirds are not able to habituate to captivity, at least over short periods of time. It is very important that scientists studying stress in wildlife find more ways to study them in their natural habitat," Lattin said.
https://www.sciencedaily.com/releases/2019/07/190719173547.htm
Yoga and meditation improve mind-body health and stress resilience
New research finds that practicing yoga and meditation has positive effects on mind-body health and stress resilience
August 22, 2017
Science Daily/Frontiers
A new research article investigates the effects of yoga and meditation on people by looking at physiological and immunological markers of stress and inflammation. By studying the participants of an intensive three-month yoga and meditation retreat, the researchers found that the practices positively impacted physiological and immunological markers of stress and inflammation, and in addition improved subjective wellbeing.
Many people report positive health effects from practicing yoga and meditation, and experience both mental and physical benefits from these practices. However, we still have much to learn about how exactly these practices affect mind-body health. A new research article published in Frontiers in Human Neuroscience investigates the effects of yoga and meditation on brain derived neurotrophic factor (BDNF), the activity on the hypothalamic pituitary adrenal (HPA) effects and inflammatory markers. By studying the participants of an intensive 3-month yoga and meditation retreat, the researchers found that the practices positively impacted BDNF signaling, the cortisol awakening response (CAR) and immunological markers, and in addition improved subjective wellbeing.
In this study, the retreat participants were assessed before and after participating in a 3-month yoga and meditation retreat that involved daily meditation and Isha yoga, accompanied by a vegetarian diet. The yogic practices consisted of physical postures, controlled breathing practices, and seated meditations during which the participants focused on mantra repetition, breath, emptying the mind and bodily sensation. The researchers measured psychometric measures, brain derived neurotrophic factor (BDNF), circadian salivary cortisol levels, as well as pro- and anti-inflammatory cytokines. They also collected data on psychometric variables including mindfulness, absorption, depression and anxiety, and investigated the relationship between psychological improvements and biological changes.
The data showed that participation in the retreat was associated with decreases in both self-reported anxiety and depression as well as increases in mindfulness. The research team observed increases in the plasma levels of BDNF, a neuromodulator that plays an important role in learning, memory and the regulation of complex processes such as inflammation, immunity, mood regulation, stress response and metabolism. They also observed increases in the magnitude of the cortisol awakening response (CAR) which is part of the hypothalamic pituitary adrenal axis (HPA), suggesting improved stress resilience. Moreover, there was a decrease in inflammatory processes caused by an increase of the anti-inflammatory cytokine Interleukin-10 and a reduction of the pro-inflammatory cytokine Interleukin-12 after the retreat. "It is likely that at least some of the significant improvements in both HPA axis functioning as exemplified by the CAR as well as neuroimmunologic functioning as exemplified by increases in BDNF levels and alterations in cytokines were due to the intensive meditation practice involved in this retreat," says corresponding author Dr Baruch Rael Cahn (University of Southern California, USA).
The research team hypothesize that the pattern of biological findings observed in their study is linked to enhanced resilience and wellbeing. "The observed increased BDNF signaling possibly related to enhanced neurogenesis and/or neuroplasticity, increased CAR likely related to enhanced alertness and readiness for mind-body engagement, and increased anti- and pro-inflammatory cytokines possibly indicating enhanced immunological readiness," explains Dr Cahn. "An intriguing possible link between the effects on BDNF and the CAR is hippocampal functional integrity, since increased BDNF levels due to physical exercise has previously been shown to relate with hippocampal neurogenesis and likely relate to its positive effects on well-being and depression."
In the light of previous studies of the positive effects of meditation on mental fitness, autonomic homeostasis and inflammatory status, the researchers think that their findings are related to the meditative practices that the retreat participants engaged in. However, they suggest that some of the observed changes may also be related to the physical aspects of the retreat -- yoga practice and diet -- and that the observed change patterns are a reflection of wellbeing and mind-body integration. The next step will be to conduct further research in order to clarify the extent to which the positive changes on mind-body wellness and stress resilience are related to the yoga and meditation practices respectively, and to account for other possible contextual factors such as social dynamics, diet and the impact of the teacher. "To our knowledge, our study is the first to examine a broad range of pro- and anti-inflammatory markers in a healthy population before and after a yoga-meditation intervention. Our findings justify further studies of yoga and meditation retreats assessing for the replicability, specificity and long-term implications of these findings," concludes Dr Cahn.
https://www.sciencedaily.com/releases/2017/08/170822104855.htm