Imagine it’s the 1920s. A medical student named Hans Selye observed that many patients shared common symptoms: they appeared fatigued, preferred resting over standing, and lacked motivation to work. Selye identified this condition as stress. Fast forward to today, and many of us still experience similar symptoms, often attributed to stress. However, the modern understanding of stress is frequently oversimplified, focusing on a single hormone: cortisol, often labeled as the “stress hormone.” This notion is misleading.
In this exploration, we will delve into how stress functions in the brain and ways to manage it. Before we begin, take a deep breath in and out.
Stress encompasses both physical stress, which affects the body due to illness, and psychological stress, which is our focus here. Cortisol has been inaccurately portrayed as the sole stress hormone, responsible for increased heart rate and feelings of tension. This oversimplification is common in media portrayals of stress.
To gain clarity, I consulted Dr. Elizabeth Engler-Chiurazzi, a neuroscientist and assistant professor at Tulane University. She likens the body’s response to stress to the chaotic nature of roller derby, a sport she enjoys. Cortisol is continuously present in our bloodstream, providing energy bursts when needed, such as in the morning. It is part of a broader hormonal response to stress, working in conjunction with other hormones.
Adrenaline and noradrenaline (also known as epinephrine and norepinephrine) are equally crucial in the stress response. While cortisol often carries negative connotations, adrenaline is sought after by thrill-seekers for its energizing effects.
The sympathetic nervous system activates the fight or flight response when faced with perceived threats. This response is often illustrated with ancestral scenarios, like encountering saber-toothed tigers, which evoke a visceral reaction and activate our stress response.
The brain’s stress response involves three main pathways. The SAM axis is a rapid response initiated by the brain stem, releasing adrenaline and noradrenaline to increase heart rate, blood pressure, and oxygen uptake. The HPA axis has longer-lasting effects; the hypothalamus releases CRH, prompting the pituitary gland to produce ACTH, which stimulates cortisol release from the adrenal glands. Cortisol can increase heart rate and blood sugar for energy and enhance working memory.
Since stress is perceived in the brain, it can be managed by altering our perception of it. Techniques like mindfulness meditation and relaxation are helpful, but research suggests that embracing feelings of activation and arousal may be more effective. This approach, known as anxiety reappraisal or cognitive reframing, involves viewing stress or anxiety as excitement.
Stress and excitement share physiological similarities, such as increased heart rate and rapid breathing. By reframing a stressful situation as exciting, you can feel more positive and perform better. Studies show that participants who described a challenging task as exciting rather than anxiety-inducing felt more excited and performed better.
The gap between expectation and reality often leads to dissatisfaction. Therapeutic interventions that help reframe perceptions can calm your experience of stress and potentially reduce physiological responses. Understanding the power of your mind gives you more control over seemingly overwhelming situations.
Instead of viewing stress negatively, consider how challenges can be opportunities for growth. For example, a difficult meeting with your boss could be seen as a chance to develop professionally. Reframing takes practice, but starting with affirmations like “I am excited” can help shift your mindset.
It’s important to recognize that stress isn’t always detrimental. A moderate amount of stress can be beneficial, awakening psychological and physiological responses that help you achieve goals. Chronic stress, however, can be harmful.
Understanding the complexities of stress and how it operates in your brain and body empowers you to reframe it to your advantage, leading to a more positive outlook.
Lastly, I’m excited to share more courses and documentaries on Wondrium, an educational subscription service. They offer a wealth of content, including an introductory psychology course. If you’re interested in learning more, visit Wondrium.com/BrainCraft for a free trial.
My goal is to clarify misconceptions about hormones and help people understand their brain and body better. I’m here to promote a more positive view of cortisol and its role in our lives.
Engage in an interactive simulation that models the body’s stress response pathways, including the SAM and HPA axes. This activity will help you visualize how hormones like cortisol, adrenaline, and noradrenaline interact during stress. Reflect on how these pathways affect your physiological responses.
Analyze real-life case studies where individuals successfully reframed stress as excitement. Discuss in groups how cognitive reframing techniques were applied and the outcomes achieved. Consider how you might apply similar strategies in your own life.
Participate in a workshop that combines mindfulness meditation with cognitive reframing exercises. Practice techniques to alter your perception of stress, transforming it into a positive force. Share your experiences and insights with peers to enhance learning.
Engage in role-playing scenarios where you face challenging situations. Practice reframing these challenges as opportunities for growth. Reflect on how this shift in perspective can influence your emotional and physiological responses.
Prepare a presentation that debunks the myth of cortisol as the sole “stress hormone.” Include insights from neuroscientists and recent research findings. Present your findings to the class, highlighting the complexity of the stress response system.
Sure! Here’s a sanitized version of the transcript:
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Imagine it’s the 1920s. A student doctor named Hans Selye observed various patients and noted that they had a lot in common. They all appeared tired, preferred to lie down rather than stand, and were not in the mood to work. Selye identified this as stress. Fast forward a decade, and many of us still look tired, prefer to lie down, and are not in the mood to work. The reason for this is still stress. However, what’s changed is that stress is often attributed to just one hormone: cortisol, commonly referred to as the stress hormone. But the concept of a singular stress hormone is misleading.
In this video, we will explore how stress works in your brain and how you can overcome it. Before we dive in, take a moment to inhale and exhale.
This video is sponsored in part by Wondrium. Sign up for your free trial at Wondrium.com/BrainCraft.
A quick note: stress includes physical stress, which is the impact that disease has on your body, and psychological stress, which is the focus of this video. If you want to skip ahead to learn about coping with stress, you can use the chapters feature.
Cortisol has a reputation problem. For years, it has been vaguely described as the stress hormone, whose spikes cause increased heart rate and feelings of tension or overwhelm. However, this is an oversimplification. When stress is discussed in the media, it often gets reduced to cortisol alone.
To clarify, I spoke with Dr. Elizabeth Engler-Chiurazzi, a neuroscientist and assistant professor at Tulane University. She also enjoys playing roller derby, a chaotic sport that mirrors how our bodies respond to stress—there’s a lot happening all at once, which can be confusing.
Cortisol is constantly flowing through your veins and plays a role in providing a burst of energy when needed. It peaks at various times, such as in the morning when you need to be alert. While cortisol is involved in our stress response, it works alongside other hormones. If we relied solely on one hormone for our stress response, any malfunction in that system could be detrimental.
Adrenaline and noradrenaline (also known as epinephrine and norepinephrine) are also crucial in the stress response. Interestingly, while cortisol often has negative connotations, adrenaline spikes are sought after by many, such as thrill-seekers enjoying roller coasters.
The sympathetic nervous system responds to perceived threats, activating the fight or flight response. This response is often illustrated with examples from our ancestors facing large predators, like saber-toothed tigers. These examples resonate because they evoke a visceral reaction, activating our stress response.
The stress response in your brain involves three main pathways. The SAM axis is a fast response activated by the brain stem, leading to the release of adrenaline and noradrenaline, which increases heart rate, blood pressure, and oxygen uptake. The HPA axis has longer-lasting effects; the hypothalamus releases CRH, prompting the pituitary gland to produce ACTH, which in turn stimulates cortisol release from the adrenal glands. While cortisol can increase heart rate and blood sugar for energy, it can also enhance working memory.
Stress is perceived and begins in the brain, which means it can be managed by changing how we think about it. Controlling your response to stress involves reframing your feelings. Techniques like mindfulness meditation and relaxation are beneficial, but research suggests that embracing feelings of activation and arousal may be more effective. This technique, known as anxiety reappraisal or cognitive reframing, involves viewing feelings of stress or anxiety as excitement.
Stress and excitement share similarities, such as increased heart rate and rapid breathing. By reframing a stressful situation as exciting, you can feel more positive and perform better. Research shows that participants who described a challenging task as exciting rather than anxiety-inducing felt more excited and performed better.
The space between expectation and reality often leads to dissatisfaction. Therapeutic interventions that help reframe perceptions can calm your experience of stress and potentially reduce physiological responses. Understanding the power of your mind gives you more control over situations that may seem overwhelming.
Instead of viewing stress negatively, consider how challenges can be opportunities for growth. For example, a difficult meeting with your boss could be seen as a chance to develop professionally. Reframing takes practice, but starting with affirmations like “I am excited” can help shift your mindset.
It’s important to recognize that stress isn’t always detrimental. A moderate amount of stress can be beneficial, awakening psychological and physiological responses that help you achieve goals. Chronic stress, however, can be harmful.
Understanding the complexities of stress and how it operates in your brain and body empowers you to reframe it to your advantage, leading to a more positive outlook.
Lastly, I’m excited to share more courses and documentaries on Wondrium, an educational subscription service. They offer a wealth of content, including an introductory psychology course. If you’re interested in learning more, visit Wondrium.com/BrainCraft for a free trial.
I aim to clarify misconceptions about hormones and help people understand their brain and body better. I’m here to promote a more positive view of cortisol and its role in our lives.
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This version maintains the core message while removing any informal language or unnecessary details.
Stress – A psychological and physical response to certain life events or situations that are perceived as challenging or threatening. – University students often experience stress during exam periods due to the high demands and expectations placed on them.
Cortisol – A hormone released by the adrenal glands in response to stress, playing a crucial role in the body’s fight-or-flight response. – Elevated levels of cortisol can negatively impact a student’s ability to concentrate and retain information during stressful times.
Adrenaline – A hormone and neurotransmitter produced by the adrenal glands that increases heart rate and energy levels in response to stress or excitement. – The rush of adrenaline before a public speaking event can enhance performance by increasing alertness and focus.
Anxiety – A mental health condition characterized by feelings of worry, nervousness, or fear that are strong enough to interfere with one’s daily activities. – Many students experience anxiety before exams, which can affect their performance if not managed properly.
Perception – The process by which individuals interpret and organize sensory information to understand their environment. – A student’s perception of a challenging course can influence their motivation and approach to learning.
Mindfulness – A mental practice that involves focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations. – Practicing mindfulness can help reduce stress and improve concentration among university students.
Relaxation – A state of being free from tension and anxiety, often achieved through techniques that promote calmness and reduce stress. – Incorporating relaxation techniques, such as deep breathing or meditation, can enhance a student’s overall well-being.
Reframing – A cognitive-behavioral technique that involves changing the way one thinks about a situation to alter its emotional impact. – By reframing negative thoughts about failure, students can develop a more positive outlook and increase their resilience.
Challenges – Situations or tasks that require effort and determination to overcome, often leading to personal growth and development. – Facing academic challenges can help students build problem-solving skills and confidence in their abilities.
Growth – The process of developing or maturing physically, mentally, or emotionally, often as a result of overcoming challenges. – Personal growth during university years is often facilitated by engaging with diverse perspectives and experiences.
