The “Stress Hormone” Doesn’t Exist
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- Опубликовано: 1 авг 2024
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Chapters 📖
0:00 Introduction
1:13 The cortisol myth
3:52 Stress in your brain & body
6:23 How to overcome stress
10:44 Stress isn't always bad
11:15 Conclusion
11:40 Wondrium free trial
12:37 My mission
My Instagram / nessyhill | TikTok: / braincraft
Thanks to Dr. Liz Engler-Chiurazzi for her time. More info on her research - www.lizslab.com/
REFERENCES 📚
The neurobiology of stress www.frontiersin.org/articles/...
The brain on stress www.pnas.org/doi/epdf/10.1073...
Effects of stress on working memory www.pnas.org/doi/full/10.1073...
Positive effects of cortisol www.ncbi.nlm.nih.gov/pmc/arti...
Anxiety reappraisal www.apa.org/pubs/journals/rel...
#stress #psychology #dealwithstress #anxiety #brainfacts
Things you only notice when it’s too late: the clip art of the adrenal gland 5:32 🫢
looks like a fungus' fruiting body :P
I have Addison's Disease which is when your Adrenal glands produce little to no Cortisol. If I didn't take replacement Hydrocortisone tablets every day, I would get more and more lethargic then go into a coma and die. I have to increase my dose when I'm extremely stressed or very ill.
That's SO interesting - I had read about this when researching this video. Thanks for sharing ❤️
One of my friend's has it too! Its pretty rare.
As a chronically stressed person, I found this video super interesting! I am excited!
I can't reframe my stress, i'm unable to say "i'm excited" when i'm anxious
When you say fast forward a decade are you talking about the 1930s or did you mean to say century?
Oh WOW 🤦🏻♀️ I meant to say century - thanks for picking that up. What is time, anyway?
@@braincraft time is the unstoppable march towards higher stress, I mean entropy
A pathological issue involved with huge levels of stress in any and all social situations has been the ball and chain that has kept me from living my own life until very recently.
Although I've always called it social anxiety & I've pretty much always known how to fix it, I've never felt enough will to live to put in any effort to fix it.
That changed when I finally got a job. I started to feel as if my life was finally moving forward into the next stages of life, finally strong enough to take one step and drag that ball and chain through the sands of time.
I started to feel useful, a step in the direction of no longer being an economical and psychological burden for my parents because of my stagnation in life.
I learned how to turn that motivation into a routine and a routine into a habit to be able to hit the gym 6 times a week (currently down to 5.5 because of a new more efficient routine) to lift progressively heavier weights with all major muscle groups.
All of that combined has given me enough will to live to be able to tackle the social stress problem.
I used the lessons I learned from going gym and I treated it like a muscle, routinely exercising CBT, pushing through the uncomfortable sensations of the stress and gradually increasing the difficulty as it was starting to get easy.
From asking the cashier to help me find an item all the way to dancing alone on the dance floor a "pasodoble" with my grandma in a marriage party in front of a total of at least 100 people sitting down and looking at us. (Most of them complete strangers for me)
Currently I have a group of coworkers I eat lunch with every weekday at work, although I'm trying to turn that into a friend group that persists beyond what ties us together (work) I'm very grateful to be able to experience this before dying. Even if it's only for a year (after a year our contract ends and our life paths will take different directions).
Today I'm going with them at night to see some art and have a drink afterwards, 3 months ago I was incapable of shopping for myself.
Stress is no longer something I dread and avoid, stress now is an indication of progress in life. It's my life's goal, it's something I purposely seek.
That's how I turned stress into excitement.
It's a pain that feels good, I've given the pain a purpose and that purpose is erasing itself. Those who are regular gym goers know what I'm talking about: "No painz no gainz" type beat.
When stressed, shout "Woo Hoo!" and "Yeah!" at the top of your lungs, and throw in a few fist pumps. You've now reframed your situation, as well as entertained those around you. 😁
Many years ago I was dealing with a lot of stress at work. During this time Billy Joel released the song Pressure, and I would turn it off when it came on the radio. ("You can not handle Pressure"). I eventually made it through that stressful project and later I found that the song became a rallying call for me. When the stress starts to build up, I play Pressure and remember that I got through stressful projects before and will again. ("Here you are, in the ninth, 2 men out, and 3 men on.")
Well, thinking of a situation as exciting very much depends on the situation.....if you're stressed because say, you can't pay your energy bill......that doesn't really help....and there are a lot of other situations where that doesn't really help sadly.....
The reframing is very useful when dealing with "nervousness". It can be reframed as "excitement". This was found to be true for professional athletes.
I'm someone who's been living by this for years. I'm in consulting, and I constantly shock people around me when I express my joy and enthusiasm for the unending dumpster fires. However, I've found it can still lead to heavy over stimulation and "adrenaline junkiness" that has a brutal impact on my health. I've very very much also had to join the suffering path of trying to calm my life to counterbalance work.
Revisiting this video. I appreciate Vanessa and BrainCraft content so much. And love the paper-based "animations" too. Always have.
Something else I try to explain to those in the “cortisol-the-stress-hormone” choir, cortisol doesn’t necessarily cause someone to feel stressed. An example is “early birds“, who typically experience a spike in cortisol early in the morning - they are full of energy and will go out running and bike riding, or mowing their lawns at 6am, unable to entertain the idea that others might be trying to sleep. These people are actually feeling great at the time of day when their cortisol levels are highest.
Meditation has definitely helped me feel less stressed about work
Diet and exercise helped me a lot with this, but the most important for me was transforming the world around me and learning from my experiences. If i know there is a solution, if i know i can overcome a bad situation, if i know how the world works, i can stay relaxed when things go the wrong way. 95% of my problems are wrongfully valued because i lack experience, because it's an unknown fear which is the worst kind of fear. I try to learn, i try to become a better version of me every day. There's a lot more failure than success but failure is the road to adaptation for success. Your attitude matters, the glass can be filled again. Be savage, challenge yourself and try to help others find their way.
Oh wow. This is a tough video, but it is... wonderful! I love how you described those physiological processes (I did have this feeling at the back of my mind that cortisol can't be all that bad before) and helped me understand them, but also the way you explained how cognitive reframing works - this is brilliant. I've been looking for a way to reduce my stress level and be a better person for those around me and this is really something that could work. It sort of validates a few things I've been trying to turn around the stressful situations and gives me hope that I can do this. At the same time, this is no miraculous cure-all that would instantly rid me of all my ailments, which is nice because I don't really trust those.
Thank you for this! Very educational!
Reframing can help with the experience itself, but whether an experience was "exciting" (pleasant) or "fearful" (unpleasant), I pay a price in reduced functioning afterward. In cases where the situation was particularly long or intense, it can take me hours or days to return to equilibrium.
Genuine question: how is this different from self gaslighting? I think this strategy is great and I want to try it.
However, can it lead to gaslighting and lying to myself about the real situation at hand?
This is a really good question! It's important to note that you shouldn't (and probably can't) do this all the time and reframe every situation. Some situations are generally stressful - and recognising them as stress can help you benefit from some of the upsides of the stress response (like increased attention/focus, memory). Self-gaslighting is often the result of a negative inner monologue (thinking "I can't do this", etc.). In challenging situations (like the ones I mentioned in this video) you can try reframing by instead saying ("this is difficult for me, but I'm excited for the challenge). I hope that helps!
@@braincraft Appreciate the response, and I hear you on having the discretion on knowing when something is stressful and when reframing is appropriate. It can allow us to see the issue as something else that can be workable or might not need real attention in reality when our anxieties over exaggerate.
With the self-gaslighting, i was thinking in terms of toxic positivity, in how certain situations, we do need to discern that something is a miss for our own safety or that we need to change course. I guess, that is where the anxiety should come in, right. I was wondering how we can discern when we get to that point and keep this mindset of reframing without getting into toxic positivity and say something that, for example, dealing with someone that is abusive and saying that this abuse is ok.
Or maybe this is a little too far and might be too much of a stray of an example. I was just wondering how much we can hold this advice in more complicated situations. For simpler situations, like public speaking, i definitely can use this, but where can i start the discernment
Thanks. very helpful.
I remember a professional orchestral musician talking about thinking about nervousness as excitement a few years ago, and it was an eye-opener. She said something like, "People pay to feel like this! They go on roller-coasters and haunted houses to feel like this!" Re-framing difficult, stressful tasks as challenges that I choose to take on has also helped with stress, too.
This and the nervousness re-framing doesn't completely solve all my problems lol--especially if I'm tasked with difficult, stressful stuff all the time for a long period of time--but it keeps me going for much longer.
Same with athletic competition - eventually one gets used to the anxiety and nervousness before a race or game. Then those feelings start to fade and can be controlled - to compete one needs some level of this type of stress. In my last race at top-level I was so relaxed 10-15 minutes before start that I began worrying for a completely flat performance - fortunately it sorted itself out.
Unfortunately, the inverse seems to be true too, at least for me. I get anxious about things I'm excited about. I almost always feel an overwhelming urge to not go to something just before it happens, and it's been that way since middle-school. (Note that I generally push through and go anyway, and it's fine once I get there, but no number of positive experiences seems to lessen the effect). I need to work more on reframing, and it sometimes works, but with my anxiety disorder, sometimes I just get stuck in a thought-spiral with no way out.
This is a fairly common experience for those of us with anxiety. It’s a long road, but you will be able to change your thought patterns over time with lots and lots of attention and effort. For me, the things that helped me most to get past this were: a) making sure I was only saying yes to things I actually wanted to do and not things I thought I should enjoy, b) practicing mindfulness to stay as close to the present moment as possible, and c) giving myself an out-telling myself something like “I’ll go to the party and say hi, I can leave after twenty minutes” (9 times out of 10, I would stay because my anxiety lowered when I knew I had fulfilled my goal for the situation).
I'm bummed. RUclips never let me know that you posted this and it didn't appear in my feed until four days later. :(
Found this channel as from a PewDiePie meme bit a while ago but so happy I did. What a wonderful channel, very helpful and well package information 🔟/🔟
LOL thank you, thanks pewds
2:45 This feels like a non-explanation. Doesn't the human body have plenty of examples of single points of failure?
Love this video, you and Dr. Liz make a great team!!!
Aww thank you!
7:40 you just described the PROPER meditation
ahh this video lifted my mood up
Aww good! Have a great day 🧁
As with everything in life, moderation is key. Thanks for the uplifting video, and simple tips to deal with stress!
So I would love to try this, but the anxiety i deal with comes in the form of hypochondria. I am not sure how I would reframe "Im worried I may have this deadly illness and my time is running out" to "im excited about the possibility of being diagnosed with a deadly illness".
Just to be clear for anyone reading this comment, I have taken steps to address this problem like CBT and i have had some success and am making good progress. So I am not desperately looking for suggestions, I am just wondering how someone would use this specific technique for hypochondria.
05:05 - Soooo, I got distracted once my brain started insisting this bit was filmed backwards, presumably so to be sure everything would be laid out nice and neatly in this finished version. Easier to take things off in one take than place them precisely enough, right ?
Correct 😁
Cortisol doesn’t cause stress, it’s released as a response to stress in increased quantities. It’s essential for life.
Tell you what’s stressful, the film overlay used at @6:50
But in all seriousness, awesome video, will have to try out the stress reframing at some point
What about a neighbors dog constantly barking 20ft from you? Or an upstairs neighbor constantly stomping? How would I go about reframing that?
Am I the only one who's instantly fallen in love with Dr. Liz? No, that's everyone? Thought so.
Hahahaha thanks! I really enjoy speaking to other scientists when making these videos, so I'm happy too hear this 🙂
I have to admit that i felt the same way
@@braincraft Speaking to scientists is not the same as understanding the science, you fraud.
I’m EXCITED that my loan payment is coming up and I’m not able to pay it 😅😩?!
Ooohhh great video!! I always learn a lot with you :] Also thank you for making me inhale and exhale at the beginning of the video because I hadn't realized how stressed I was hahahah
Happy to help!
Okay...but, i suffer from anxiety attacks.... Most of the time they just come out of nowhere and i am not doing anything worth the sudden excitement.
So your telling me im supposed to reframe my perspective to excitement for a task that involves none? Please explain.
Ugh, I'm sorry to hear that. In this video I was focusing more on situations (external factors) that people find to be stressful, and induce a stress response in the body. Anxiety can be different, particularly when it's severe or chronic. It's important to remember that these are behavioural techniques, and some people suffering from anxiety need more structured treatment (like therapy) or may benefit from medication. Please seek out the advice of a medical professional (or if that's not an option, you can start with a clinical psychologist who specialises in anxiety on RUclips, like Dr. Ali Mattu (The Psych Show) ❤️
Great video as always. Thank you both Professors Engler and Cortisol's PR Manager for sharing 🤯🤯
Great video!!! Love learning from you and Dr. Liz!
Glad you enjoyed it!
If you are cortisol's representative, Vanessa, then I am exhibit A. Great research and a great video.
I think typing on a tablet can sometimes raise my cortisol level, like when I was just looking for the-- I can't find it, pointer button that allows one to go forward. Yep, it definitely raised my cortisol level. You know, the arrow button on a keyboard, which allows one to advance over text without erasing it or creating a space. Then my cat got in on the action, and I could get him off of me. Exhibit A right here.
Edit: I just discovered that the Samsung keyboard has those arrow keys. Yay Samsung!
Haha funny comment, i know what you mean, its the same for me but its more that im "scared" about saying something weird or irrelevant because i dont want to interrupt or put anyone in an uncomfortable situation. Im contemplating if i should send this comment (as usual) but you seem a bit like me who likes to discuss and be open. (Hope i didnt bother ya whoever is reading haha)
very interesting!
How do I get better a regulating my emotions?
The reframe: I used to get stage fright: racing heart, sweaty, and thoughts of "I'm terrified". Then I heard Bruce Springsteen say that before a show he could feel his heart racing, his palms sweaty, and thoughts of, "I'm stoked! I'm ready to rock!" -- I'm no Bruce Springsteen but that was the most useful thing I heard cos I realised I felt the same way but he was looking at it so differently. I've not had an issue with live work since.
Cortisol's PR rep! Lol! You have your work cut out fer ya! Fair play 💜🖤💜🖤
Great video! Personally, I find myself to be very lucky for being able to reframe almost every stressful or anxiety inducing situation as something "positive", as in, something I can learn from. Sadly, a lot of people don't understand this and some can even think I'm just being insensitive. Far from it, I have the same feelings as them, but feelings are there to help us and not to get in the way, and as every tool you have to learn to use them properly.
P.S.
I get the sensation that a lot of people think this video is claiming to have a cure for chronic anxiety. When having a medical condition, you should always lean on professionals or if possible, treatment. The kind of technics discussed in this video are only going to help you a little, but sadly there's much more to do. And nobody is blaming you for not being able to reframe your feelings.
Un abrazo para todos ❤️
Hi, you mentioned adrenaline junkies and how they chase adrenaline. I read somewhere that people are actually chasing the endorphins that are released in response to the adrenaline. Is this true? Do people enjoy adrenaline or endorphin or both or neither?
I'm gonna pull a Saved by the Bell and start singing 'I'm so Excited!' every time I'm stressed...
I have some reservations about all this. I agree with another commenter that this can't possibly help when you know an event will not be positive in any way. A real life example that is very common, the boss says, " I need to see you in my office". Believe me, this a joke among most working people, that you are in a bad place and any efforts to save yourself will worsen the situation. Experiencing stress, when you have no real hope of control, doesn't seem likely to be resolved with this method. Also many stressed people are also coping with depression and we all know how easy that makes it to have visions of happy outcomes. Or they are simply exhausted because there is so much stress in their lives.
In the past when I have heard this advice I had a knee jerk reaction, "blame the victim". So though I don't disbelieve the content, I hope more research will look into my examples. Because many entities, especially employers are using this as a handy tool to relabel reactions to bullying and mistreatment as an inability to handle stress. I don't mean to insult or belittle anyone, this is a huge problem in the USA and I would genuinely appreciate any effort to research it.
Please consider a video on exogenous ketones and MCT for the brain
alertness
I had heard of the excitement reframing thing (Possibly from you! I can't think where else I would have found it).
I tried it, and it did not work at all for me. Maybe I just don't find myself very convincing.
8:00
8:58
Just goes to show you how lazy and useless the journalism grads really are when a RUclipsr with a budget smaller than CNNs monthly coffee bill demolishes their coverage with a few weeks work. Also do it with style and interest holding interviews and graphics.
I'm curious as to how anxiety refraining will work for those whose jobs make chronic stress a component of them. Somebody who's in emergency medicine or law enforcement or something else that would require a pretty consistent amount of high stress as part of their work place
I was recently teaching a group of emergency medicine doctors and the work with patients is not "bad" stress; it's what they love doing. The stress which gets to them is pretty much the same as for the rest of us: it's stuff like not having the resources to do the job properly, e.g. staff shortages and equipment shortages and the red tape which is necessary but annoying.
Wonderiums
Cortisol does exist
But it's as much an "alertness" hormone as anything else
good video, really interesting :)
Aww thanks!
Intelligent people are more likely to make risk assessments, and develop anxiety. I'm almost certain of it.
I wonder if ADHDers have more production of cortisol since there's not enough serotonin being produced 🤔
No. Feeling bad/stressed was programmed into us (from evolution) as feedback to tell us we are in unhealthy situations or environments. Jobs have really gotten worse. Financial pressure is worse. Traffic is worse. People are more disconnected from other people than ever. Nobody sees hope on the horizon for civilization to do anything but get worse. Our civilization creates unhealthy environments that make us sick. Our civilization also isn't sustainable and as it dies it will take us with it. That so many people feel terrible all the time is not a frown that can be turned upside down. It's a message from our genetic programming telling us to change or die. Ignoring the message is the worst thing we can do.
fast-forward a decade? 0:18
Whose great idea was it to call them adrenaline and noradrenaline? They do similar things but sound like opposites? C'mon scientists, you can do better than that.
your so beautiful
First
🦑
@@braincraft is that a giant squid of anger?
It's the notification squid!