Miss Worth

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  beverlyworth 4:36 am on July 15, 2019 Permalink | Reply  

  MindTools 

  MindTools provides a variety of tools and resources to aid in users’ sleep, anxiety, stress management, anger management, and burnout prevention and treatment. Included in the website’s “Toolkit” are tools relating to leadership, time management, decision making, stress management, learning skills, and many more. The Stress Management Toolkit include several different ways to assess, manage, and decrease perceived stress. The Toolkit provides users with the Holmes & Rate Stress Scale, which is a quiz that assesses different stressors in an individual’s life. This Toolkit also includes a stress diary template, in which the user can track stressors and reflect on and identify causes of short-term stress. Other resources in the Toolkit are mainly information-based, such as how to support others in times of stress and understanding stress responses.

  Through using MindTools, I discovered Albrecht’s four types of stress. These types of stress are time stress, anticipatory stress, situational stress, and encounter stress. MindTools also stressed the importance of recognizing burnout, citing crankiness as a tell-tale sign.

  MindTools directly relates to my guiding questions as it breaks down stress management in a variety of ways, so it can be accessible to most people. Additionally, the Stress Management Toolkit cites exercise and recreation as viable means of self care to combat stress.

  

  MindTools. (2019). Retrieved from: mind tools.com

   

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  beverlyworth 3:10 am on July 15, 2019 Permalink | Reply  

  TEDx: Exercise and the Brain 

  Neuroscientist Wendy Susuki delivers a TEDx talk in Orlando, Florida. She presents the following question: can aerobic exercise improve your learning and cognition? Can it make you more creative? She discusses her attendance to Intensati classes, an exercise in which the participants repeat empowering mantras as they engage in movements. a class she developed at NYU titled “Can Exercise Change the Brain?” while teaching this class, she became a certified Intensati instructor. She conducted an experiment in which she conducted Intensati exercises in one class, and none in another. She found that the students who engaged in the exercise were extremely energized by the Intensati and that this energy carried over into the class lecture. She also found that students’ ability to retain information and succeed at memory tests were profoundly better in her exercise classes.

  In listening to Wendy Suzuki speak, I discovered that the hippocampus, which can be greatly effected by exercise, is important not only for memory, but also for creativity. Suzuki also made it clear that brains grow when exposed to enriched environments, such as exposure to exercise. This information is consistent with Better Than Yesterday’s video on exercise and the brain.

  Wendy Suzuki’s TEDx talk is relevant to my research as it specifically addresses practical effects of exercise on the brain. She conducted an experiment and presented practical information about how exercise effected her students’ memory and creativity.

  TEDx. ( 2008, November 4). Wendy Suzuki: Exercise and the Brain [Video file].
   
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  beverlyworth 2:39 am on July 15, 2019 Permalink | Reply  

  How Exercise Effects Your Brain 

  Better Than Yesterday’s video “How Exercise Effects Your Brain: Exercise and The Brain (animated)” discusses how the human brain experiences exercise versus sedentary behavior. Better Than Yesterday begins the video by dismissing myths about exercise. It is argued that exercise doesn’t necessarily “burn off” stress, but it instead enables the brain to perform at its best. The main point of exercise is to condition and build the brain. The brain’s main purpose, as brains are found in moving beings, is to perform complex motor movements. It is argued in the video that inactivity actually shrinks the brain and kills brain cells. Because of exercise’s profound effect on the brain, exercise positively effects depression, mood, and mental aging. In the video, exercise is compared to Prozac and Ritalin, without side effects.

  I learned of a metaphor that was very interesting to me. Better Than Yesterday states that koalas used to have larger brains, but then adapted to live off a simpler diet, and thus needed less movement to survive. As a result of this, koalas evolved to have smaller brains. Brains can grow or shrink, much like any other muscle in the body. In order to aid in brain growth, it is recommended to bring heart rate levels up to 80% for 30 minutes per day.

  Better Than Yesterday [betterthanyesterday]. (2018, May 23). How exercise benefits your brain – exercise and the brain (animated) [Video file]. Retrieved from http://youtube.com/watch?v=pc5uXQm7e6g

   
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  beverlyworth 2:08 am on July 15, 2019 Permalink | Reply  

  Exercise and the Brain 

  Wellcasts’ video “Exercise and the Brain” shows an animated “gym rat” exercising and experiencing healthy mental clarity. Conversely, the other character in the video is an animated woman who is more sedentary and experiencing the symptoms of depression. Wellcast introduces their video with facts about exercise and the benefits of it as relates to depression. Wellcast then introduces a self care plan for the viewer. They instruct the viewer to take 3 steps: exercise for 30 minutes, journal about it, then do it for a week and write down how your mood has changed. Wellcast states that journaling in this process is essential as “the brain recognizes success as it sees it” (Wellcast).

  In viewing this video, I learned that the general consensus regarding recommended amount of exercise for the average person is 30 minutes per day. The video also stated that physically active people are half as likely to show signs of depression in comparison to sedentary people.

  Wellcast’s video is relevant to my studies because it presents the link between stress and exercise in a simple and accessible format. Wellcast uses humor to answer my question: what is the effect of exercise on stress?

  Wellcast. [watchwellcast]. (2012, Nov 16). Exercise and the brain [Video file]. Retrieved from youtube.com/watch?v=mJW7dYXPZ2o

   
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  beverlyworth 1:51 am on July 15, 2019 Permalink | Reply  

  Stress to Strength 

  Stress to Strength is a website that provides various tools and resources to aid in combating stress for its users. There are blog posts linked on the website, including traditional written blogs, video blogs, and podcasts. Stress to Strength, much like the American Institute of Stress, has a collection of tools and resources. These tools and resources include free books, stress tests, and stress management checklists. A part of the website that specifically sticks out to me is the section on Training and Events. In exploring this section of the website, you can find stress management certification trainings, general trainings, speakers, and other events.

  I took the stress test provided by Stress to Strength. On a scale of 0 to 300+, I received a score of 256, which means I have a “moderate to high chance of becoming ill in the near future”. I was then given a breakdown of what this level of stress could do to my body (increased risk of illness, loss of energy, etc.) Stress to Strength then provided me a list of resources that I could use to combat my stress levels. One of these resources was a self care checklist. An item on this checklist was to remember to not judge myself for missteps, but rather appreciate myself in my own growth.

  Stress to Strength is relevant to my research in that it provides practical resources, educational tools, and event details to help users combat their perceived stress. Its variety of resources all tackle the issue of stress, its effects on the body, and how to manage it.

  

  Stress to Strength. (2019). Retrieved from: stresstostrength.com

   
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  beverlyworth 1:30 am on July 15, 2019 Permalink | Reply  

  The American Institute of Stress 

  The American Institute of Stress is a website listing various resources to help users combat stress. Resources include self assessments, book reviews, mental health apps, and links to stress management-related products. Outside of the resources, there is a blog with articles related to stress and general facts and information about stress. There is also a Learning Center included on the website, which has links to online classes, ebooks, videos, and existing research.

  In looking through this website, I learned that there is no agreed upon definition of the term “stress”. It is generally regarded as tension (physical, emotional, and mental). However, it is typically regarded as negative. The American Institute of Stress highlights stress as a necessary thing, in that it leads to productivity when experienced as a reasonable amount.

  The American Institute of Stress relates to my guiding questions as it has a plethora of information on the topic of stress. Additionally, it has real-life practical resources for users

  

  American Institute of Stress. (2019). Retrieved from stress.org

   
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  beverlyworth 12:48 am on July 15, 2019 Permalink | Reply  

  Talkspace blog 

  The Talkspace blog is associated with the Talkspace app. The Talkspace blog includes several articles on the topics of mental health and psychology. Some articles are more academic, such as “What is Attachment theory?” and others are more practical, such as “How to Exercise Your Way to Mental Health”. Other categories on the blog include Depression, Domestic Violence, Eating Disorders, Sex, Social Media Use, and several more. Specifically, there is a Stress category that includes articles focused on teens, self care, and relationship stress.

  From the articles in the Stress category, I learned that a specific benefit of exercise as it relates to stress is sweating. The act of sweating is noted to remove toxins from the body. Another piece of information I found significant was the importance of experiencing stress rather than ignoring it. In order for stress to release from the body, it needs to be felt or dealt with, rather than swept under the rug.

  This blog relates to my guiding questions as it contains multiple articles that delve into the topic of stress and its effects on the body. Additionally, there are articles that are specifically focused on the relationship between stress and exercise.

  

  (2019). talkspace.com/blog. [Blog] Talkspace Blog. Available at: talkspace.com/blog.

   
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  beverlyworth 12:31 am on July 8, 2019 Permalink | Reply  

  The Stress Mastery Podcast 

  Bill Cortright discusses truths and falsehoods regarding exercise in the “Myth of Exercise” episode of Stress Mastery Podcast. This episode focuses specifically around weight loss and the effectiveness (or lack thereof) of physical activity and exercise. Cortright analyzes widespread lifestyle trends: exercise rates, obesity rates, and sedentary activities. Although physical exercise is key for optimal health, it has little to no effect on obesity. In looking at the average human’s energy expenditure, humans as a whole are more active than previous years, but also eating exponentially more than previous years. Cortright discusses human BMR (Basal Metabolic Rate), TDEE (Total Daily Energy Expenditure), TEF (Thermogenic Effect of Food), and EPOC (Energy Post Oxygen Consumption). The factor most responsible for body mass is the BMR: BMR is effected by genetics, age, gender, diet, and activity levels. Essentially, the BMR dictates how many calories an individual burns in a day. Additionally, chronic stress triggers an insulin response which alters a person’s BMR.

  

  In listening to this podcast episode, I learned that stress elicits an insulin response, which is consistent with Robert Sapolsky’s views in Why Zebras Don’t Get Ulcers. Additionally, I learned that exercise has a very minimal effect on obesity.

  This podcast is relevant to my guiding questions as it explicitly discusses the effects of exercise on the body. Cortright also argues that stress has an impact on obesity and body composition.

  Cortright, Bill. “#512 The Myth of Exercise.” The Stress Mastery Podcast: Living Right with Bill Cortright, 19 Feb. 2019, [Audio podcast] player.fm/series/the-stress-mastery-podcast-living-right-with-bill-cortright/ep-512-the-myth-of-exercise.

   
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  beverlyworth 12:07 am on July 8, 2019 Permalink | Reply  

  Approaches for preventing and reducing stress 

  Benson and Caset discuss the manifestation of stress in the body. They discuss the fight or flight response as it applies to both acute stressors and chronic stress. It is argued that the fight or flight response is experiences in both types of stressors. Benson and Caset argue that the best way to become aware of your personal stress responses are to observe your physiological responses when experiencing stress. For example, recognizing when your breathing changes or when your shoulders are tense. Benson and Caset also acknowledge potential benefits to stress, such as productivity. As far as negative effects, Benson and Caset describe various stress-related ailments: both mental and physical. It is argued that stress plays a major role in high blood pressure, immune function, cancer, and asthma. For the mental effects, it is argued that stress plays a major factor in anxiety and depression. Benson and Caset describe several different methods to combat these stress responses, such as mindful breathing, meditation, and physical activity such as yoga, tai chi, and qigong.

  Before reading this article, I had never heard of the practice of qigong. Qigong is an ancient Chinese art that focuses on meditation, breathing, and gentle movement. The focus of this exercise is to ensure that “qi” or energy is balanced and flowing properly. Benson and Caset also cited other forms of stress relief. One that stuck our to me was the beginning stages of mindfulness. The process was described in a way in which it could be executed at work or on a bus. It seemed like a very accessible way to introduce mindfulness.

  Benson and Caset’s article on stress management is relevant to my guiding questions as it discusses both physical and mental responses to acute and chronic stress. Additionally, the article provides multiple methods of stress relief, including various forms of physical exercise.

  Benson, H. & Caset, A. (2019). Stress management: approaches for preventing and reducing stress in Harvard Medical School (Ed.), Harvard Medical School special health reports. Bottom, MA: Harvard Health Publications.

   
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  beverlyworth 12:07 am on July 8, 2019 Permalink | Reply  

  Kids need to get outside 

  Marie Hartwell-Walker’s article “Kids Need to Get Outside” discusses a culture shift within the last 30 years regarding outdoor playtime. 30 years ago, the expectation for children upon their return from school or on a weekend was so spend time outside. Hartwell-Walker argues that this outside time fostered social skills, leadership skills, and strategies for stress management. According to Hartwell-Walker, “Almost half of parents of school age kids worry that their kids aren’t outside enough and wish that it would happen more often. But many admitted that they rely on recess at school to get the kids out into fresh air and group play”. Hartwell-Walker then cites a lack of outdoor play to blame for a multitude of issues including obesity, mood disorders and depression, increased diagnoses of ADHD, and struggles with social skills. She suggests combatting these issues by going outside yourself (as a parent or caregiver), going outside with your children, teaching and modeling for children how to enjoy time away from screens, and to allow room for their imaginations to roam when they claim boredom.

  In reading this article, I learned that ADHD diagnoses have nearly doubled in the last 20 years. Additionally, children on average spend under ten minutes daily engaging in unstructured outside playtime versus over seven hours daily of screen time.

  “Kids Need to Get Outside” is relevant to my research as it discusses positive potential outcomes of physical activity and unstructured playtime as it relates to stress and mental health.

  

  Hartwell-Walker, M. (2019). Kids need to get outside. Psych Central. Retrieved from https://psychcentral.com/blog/kids-need-to-get-outside/