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!