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Chronic StressChronic Stresswhy you have ulcers and why you have ulcers and
zebras don’tzebras don’t
julia king tamangLERN annual conference
2008
The ultimate stress bookThe ultimate stress book
Why Zebras Don’t Get Ulcers: Stress, Performance & Coping
— Robert Sapolsky, PhD
The zebra and the lion
The zebra’s stress lasts about 3 minutes
You and meYou and me
Homeostasis – the ideal stateHomeostasis – the ideal state
Homeostasis◦A systemic balance continually regulated by bodily mechanism
◦When you receive a stressor, it knocks you out of homeostatic balance
The Stress Response The Stress Response and its consequencesand its consequences
Seven biological changes that enable the body to focus all its energy on immediate survival—whether you need to or not!◦1. Mobilization of Energy◦2. Increased Cardiovascular Tone◦3. Suppression of Digestion◦4. Suppression of Growth◦5. Suppression of Reproduction…
The Stress Response The Stress Response and its consequencesand its consequences
Seven biological changes that enable the body to focus all its energy on immediate survival—whether you need to or not
◦6. Suppression of Immune System◦7. Sharpening of Cognition
So, how are you still alive?So, how are you still alive?
Sapolsky wanted to know, so he ran experiments on rats. ◦The rat, like a human, could recover from a
stressor if there was An outlet or support for the irritation experienced A sense of predictability or control A perception that the situation might improve Social support
What about humans?What about humans?
The second most important predictor of mortality is degree of social connectedness. ◦Studies show a three fold difference in life-length
for people who have a strong social network
◦By the way… The top predictor is is socio-economic status
◦So avoid poverty if you can
When we want stressWhen we want stress
Humans find mild and transient stress stimulating◦A challenge◦Tickling◦A poker game◦A scary movie
Mild stress creates increased dopamine levels—which can be addictive
Stress addictionStress addiction
Enjoyable stress produces dopamine, which is pleasurable◦But the dopamine levels decrease over time◦Then, it takes even more stress to create the
same pleasurable experience
Especially when people feel they are relatively safe◦Like roller coasters and fun houses at Halloween
The Big Cheese baboonsThe Big Cheese baboons
Sapolsky’s studies in Africa show that higher ranking baboons and higher ranking humans suffer less from stress-related diseases
But rank is not enough protection, personality also matters
The traits of stress hardinessThe traits of stress hardiness
You can tell the difference between things that are threatening and things that are neutral
You do not feel immediately helpless when threatened – you have a sense of efficacy
You can tell when you have one or lost – you can tell if an outcome is good or bad
You do not tend to mope over loss
The baboon fountain of youthThe baboon fountain of youth
Younger baboons who had these traits outlived their cohort by up to three years◦They can live for up to 45 years
Who ages well?Who ages well?
How society treats you well helps determine how well you age◦For example, in Africa, older people show little
sign of geriatric depression, as opposed to here, even though their general circumstances are worse
◦But in Africa, elders have a respected and defined role
◦People aspire to this role throughout their lives◦Elders are neither isolated nor disrespected
Which humans cope well?Which humans cope well?
Those who have a paradigm to make sense of things◦Like religion
Those who can compartmentalize stress into real, but manageable parts
Those who are not in denial do best in the long run
When control helpsWhen control helps
In a study, doctors discovered that patients who had unlimited access to pain medications actually took less
Nursing home patients who had plants to care for had fewer emergency needs
Having more access to info about what will happen to you creates fewer medical difficulties
Is there a lion – or not?Is there a lion – or not?
Stress can be a habit
When you’re stressed, ask◦Is there danger or not?◦Can I realistically do anything? If so, what?◦Can I make sense of this?◦Do I have control?◦Can I learn more about this?
Be well!