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**Mireille B. Reece, Psy.D:** Sure. |
**Adam Stacoviak:** Almost anybody can be a cook if they had the right utensils, the right containers, the right materials, and also the recipe. They need those things, those are all key components. |
**Mireille B. Reece, Psy.D:** That's so fascinating that you shared that, because I think about it -- you know, from my experience, having been raised, I was never in the house. My mom was an amazing cook; she grew up cooking all the time. But my mental framework was -- I never practiced. It wasn't a skill I cultivated... |
**Adam Stacoviak:** Let me echo that, because we have a son who everytime we cook - almost every time - if I led the cooking, or my wife led the cooking, either of us, or it could be both of us, "Mom, dad, you're the best cook ever." Best of the best. You want that kind of kid. |
**Mireille B. Reece, Psy.D:** Right? And it's funny, because one of my children says "You're the best mom ever", and I'm like "Well, I am your only mom", so I'm an N of 1. \[laughs\] |
**Adam Stacoviak:** She still meant it... But you were like "Ah, whatever..." \[laughs\] |
**Mireille B. Reece, Psy.D:** Well, it's funny, because what I'm getting at is this way in which our experiences have the capacity to teach us... And we've all learned things in the past, but considering -- like, do you reflect on that? Are you aware of that, and is it working for you? That's the value in looking at yo... |
**Adam Stacoviak:** True, yeah. |
**Mireille B. Reece, Psy.D:** \[31:51\] So I have to be adaptable and considerate of even the other ways in which people interface, that isn't how I learned. |
**Adam Stacoviak:** Yeah. The driver for me is this aspect of ability to change, this hope, which is a key ingredient for life. Without hope, we wither, so hope that we can change. No matter where you're at, whatever your biases, whatever your framework is, whatever your concerns are, traumas, depression, these things ... |
**Mireille B. Reece, Psy.D:** Exactly. And consider the board of advisors, like who are your people who you allow to give you feedback around who you are and how you think. Because we're all incredibly nuanced; this is why I love people and I'm fascinated by people's minds... And how they made sense of their world and ... |
A very extreme and somewhat odd analogy would be like, you know, most adults - I mean, many adults; I try to be considerate of language - don't continue to wear diapers as they did when they were infants. So it would be odd if you didn't have that need to wear that. Or using all these adaptive equipment or ways in whic... |
**Adam Stacoviak:** Right. |
**Mireille B. Reece, Psy.D:** So I think there are a ton of things in life that happen that are aversive, unpleasant, unwanted, and all of those things. But I don't want people to get rid of the opportunity amidst the unpleasantness of the experience... Because you could learn something. You could go "I had no idea I c... |
**Adam Stacoviak:** It comes back to "Are you going through it, or are you growing through it?" And I love that, because you what experiences you're having that you can learn from - I think in some cases it's hard to see and to learn amidst traumatic issues, grief, depression, uncertainty like we may be going through n... |
**Mireille B. Reece, Psy.D:** Yeah. I want our listeners to be aware - there is too a difference in how we think and how we feel. I can be optimistic, and yet at the same time feel apprehensive, uncertain, and I might even ride waves of like "Oh, gosh... I'm not sure I can do this." Or even just the sheer frustration a... |
\[36:01\] I've described this time a lot like living with Garmin, and you keep having to turn and change direction, and it keeps talking back at you... Like, "Recalculating... Recalculating..." and then it's like "There is no road. Turn around. You can't go that way." |
**Adam Stacoviak:** Right... \[laughter\] Like your Garmin inner voice. |
**Mireille B. Reece, Psy.D:** Yes, yes. And you know what - it's like, you just have to also be patient with yourself as you're trying new things... Because remember that it takes energy to acclimate and adjust. There is such a thing as decision fatigue, because it's using more resources... And if I'm looking at holdin... |
**Adam Stacoviak:** It's a lot to hold. |
**Mireille B. Reece, Psy.D:** It is, it is. And so of course I'm gonna drop a ball in another area, because I'm allocating energy and resources to this other thing that is a priority at this time. When you can see in which how you make sense of the world can work for you, it gets to be fun, and you begin to see things ... |
I think that's where the fun sets in, because you can begin to embrace something that you might typically see as aversive, and go "Wow...!" It becomes this sort of opportunity for discovery. It doesn't mean it doesn't hurt or create pain, but not all pain is created equal. |
• The impact of stress on energy and productivity |
• How the pandemic has accelerated stress and feelings of isolation |
• The interplay between external circumstances (such as lack of structure) and internal responses to stress |
• The individual differences in how people perceive and respond to stressful situations |
• The role of physical health, exercise, and lifestyle choices in managing stress |
• The importance of making conscious choices to manage stress and avoid unhealthy coping mechanisms |
• Distinction between homeostasis (balance) and allostasis (adaptation through change) |
• Allostatic load: chronic stress that results in excessive or inadequate production of hormones and chemical messengers |
• Glucocorticoids: impact energy, appetite, and glucose uptake; can lead to insulin resistance and weight gain |
• Chronic stress and allostatic load: linked to inflammation, disease activity, and impaired cognitive function (memory, learning) |
• Adrenaline and cortisol: secreted in response to stressful events, but can become maladaptive with prolonged exposure |
• Impact of stress on brain structure and function: atrophy, impaired memory, and enhanced fear responses |
• Chronic stress can lead to atrophy of neurons in the hippocampus and impair brain regeneration |
• The brain's response to stress can be managed through deliberate focus on what is within control |
• Identifying and addressing root causes of energy-draining stress is crucial for overall well-being |
• Managing stress involves recognizing when the brain needs a break from information processing and finding ways to buffer or alleviate the load |
• Detoxing from inhibiting factors, such as social media, can help reset and refocus |
• Chronic stress can have deleterious effects on the immune system by suppressing its function |
• Acute stress promotes immune function, but chronic stress does not allow the body's warriors to defend against pathogens |
• The impact of loneliness on overall health |
• A study by Steven Cole on gene expressions and leukocytes in lonely individuals showing increased inflammation and decreased antiviral responses |
• The importance of social connections for moderating stress and reducing inflammation |
• The influence of friends on one's choices, behaviors, and aspirations |
• The relationship between stress, blood pressure, and cardiovascular health |
• The consequences of chronic elevation of glucocorticoids due to poor sleep, ongoing stress, or diet on insulin resistance and increased risk for heart disease |
• The importance of managing stress through social connections, self-awareness, and healthy lifestyle choices |
• The comparison of loneliness to smoking 15 cigarettes a day in terms of its detrimental health effects |
• The impact of social isolation on physical and mental health |
• The importance of community in mitigating the negative effects of loneliness |
• A study linking loneliness to a 30% increase in risk of stroke or coronary heart disease |
• The role of uncertainty and lack of predictability in contributing to stress |
• The significance of cognitive behavioral therapy (CBT) in addressing maladaptive thoughts underlying loneliness |
• The importance of being aware of one's negative thoughts and perceptions, particularly with regard to self-worth and social interactions |
• Using technology, such as apps like the COVID Coach, as a resource for managing stress and accessing support. |
• The benefits of managing stress through techniques like body scans, relaxation exercises, and visualization |
• Importance of structure and consistency in daily routines, especially during uncertain times |
• Laughter as a mood-booster and its impact on mental well-being |
• Managing screen time and other distractions to optimize daily activities |
• Engaging in activities that bring joy and distract from challenges, such as meditation, yoga, journaling, and creative pursuits |
• The role of exercise and physical activity in reducing inflammation and improving emotional health |
• Importance of staying connected with others through various means, including social connections and creative activities |
• Biking at night as a solution for hot weather |
• Importance of sleep in regulating body and brain function |
• Role of glucose in sleep and energy expenditure during REM sleep |
• Resources for managing mental health, including NAMI, SAMSA, APA, and APM |
• Encouragement to be one's own scientist and make changes to reduce stress and increase movement |
**Mireille Reece, PsyD:** I'm really excited to have this conversation today because I think it's just so applicable to each and every one of us. I was doing some research around this topic of stress, and I found a really interesting quote. This was done by Nancy Sin, who is an Assistant Professor of Psychology at the ... |
**Adam Stacoviak:** Yeah. Well, we have this thing around here, it's Thursday again. Because for some reason, the time moves by fast, and for some reason, it's always Thursday. I feel like it's Groundhog Day in some cases. But it's Thursday again so fast, and it's this aspect of just time moving on so fast, and the sam... |
I'd realized a month or two after we were scheduled to take a vacation that, "Oh, hey, we didn't take a vacation this year." So maybe that's why I'm still a little-- I'm getting burnt in terms of like, "What? What happened? Where did summer go?" I feel like it's still March. Even when I look at the calendar, I'm like, ... |
**Mireille Reece, PsyD:** Yeah, yeah. |
**Adam Stacoviak:** It has so many negative effects on our mind, on our body, our relationships... And part of today's conversation is just to examine the impact of stress, particularly on our energy, which leads us to be our best selves, as we say, we want people to be on this show, and to live lives that are full and... |
**Mireille Reece, PsyD:** Yeah, exactly. It's interesting because-- I mean, I can totally relate. I very recently woke up, and for a good portion of the day, I seriously kept thinking it was a different day. I had to keep reorienting around "No, that's not yet." But it's in part because we've lost the structure and con... |
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