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Well
SONIA LUPIEN PhDDirector of the Centre for Studies on Human Stress
Based on scientific research that will help you• Understand stress and make it your ally
• Recognize the four factors that make a situationstressful
• Identify your stressors and reduce their impact
• Discover methods to cope with stress and restore
your equilibrium
Manage Stress BeforeIt Turns Toxic
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Contents
Akwldgm ix
Irdui 1
Chapr D Yu Kw h Maig Sr? 4
Chapr Sr I Rally NUS 9
Chapr Au Sr Hlp U Surviv 23
Chapr T Lg ad Widig Rad
Chri Sr 31
Chapr Maurig h Wigh Chri Sr:
T Allai Lad Bary 43
Chapr Wh Sr Af Our Mmry 49
Chapr Why Ar W S Srd T Day? 65
Chapr Sr Mah Eah Praliy 72
Chapr w Sx, w yp Sr? 78
Chapr Yur Sial Sau, Yur Sr 89
Chapr Rgizig Wh Yu’r Srd 105
Chapr Kill a Mammh, Yu Fir Hav
Kw Whr Fid I 109
Chapr Addrig NUS r Adl 119
Chapr Addrig NUS r Adul Wrkr 126
Chapr Flig h Mammh Ca Hlp U
Crl Our Sr 141
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viii c o n t e n t s
Chapr T Pwr Ohr 145
Chapr Yur Bdy I Yur M Efiv Ally 153
Appdix : Hiry h Si Sr 168
Appdix : Rr 192
N 203
Idx 207
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Chapter 1
Do You Know the Meaning of Stress?
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Te frst question asked was, “Do you know what stress is?” Ninety-
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to answer our question! Te second question was, “What is stress?”
Te 99 individuals told us that stress was “time pressure”—peopleeel stressed when they do not have time to do all the things they want
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time pressure, adults are clearly the most stressed group, given the
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the evenings and on weekends, aging parents who need assistance, l !
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d o y o u k n o w t h e m e a n i n g o s t r e s s ? 5
Tis reaction reminded me o the early days o my research career,
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skeptical when I told them about my PhD thesis. I was told, “Oh great!Y’ ll. N xl ll -
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z jb, lv - v l!”
Why do these people have the impression that the elderly and chil-
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ll: l ll; v ll; , everything slowly. Tey thereore cannot possibly suer rom time
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Similarly, our children also do not appear to suer rom time
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Scientifc discoveries during the last two decades show that the op-
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by stress than ours. In act, this vulnerability increases among the
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slowly deteriorating—it has been shown that stress has the capacity to
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brains are still developing. It has also been shown that stress can delay
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children. According to this belie, parents are constantly pushing their
children to rush to do all sorts o activities: go to school, do their home-
work, engage in one sport or extracurricular activity afer another,
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6 c h a p t e r 1
creating time pressures or their children. You see this repeated all the
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the many sports and cultural activities in which our youth are enrolledin the evenings and on weekends cause them to rush and thereore
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Te poor parents, in addition to having to manage their own stress,
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activities—given the persistent message that exercise represents the key
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One day a totally distraught parent expressed his conusion on the
subject: “It’s crazy. Either we stress out our children, or we make themb!”
But is it really time pressures that put stress on our children?
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that children in another era would have walked to school. Not only
do they no longer go to school on oot, but video games are now a
major part o their activities. So, beore concluding that sports activities
create stress or children because they generate time pressure, it’s best
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!
Stress Is Not the Same As Time Pressureo reassure you about registering your youngest in the next hockey
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generated by time pressure. Let’s examine the evidence to the contrary.
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you experience when you learn that you or someone you love has a
serious illness? Or when you are summoned to the boss’s o ce during
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d o y o u k n o w t h e m e a n i n g o s t r e s s ? 7
restul ew days? How do we explain stress in these situations in terms
I ll , ll l f l l -
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and read more in depth about what will induce a stress response. Tat iswhy I will not bore you with a long chapter on the history o the science
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researchers have come to discover the inormation that I summarize in
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Researchers have understood that it is not our emotional sense o pres-
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with stress. Actually, these disorders have their origin in the physical:they are related to stress hormones produced in response to situations
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helping us survive: it helps us detect threats in our environment. When
the brain detects a threatening situation, it triggers a series o actions that
result in the production o stress hormones. Tese hormones enable us
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Both o these actions require energy. Te two stress hormones give
f . I wonderul response that allowed us to hunt mammoths in prehistoric
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mones have the capacity to return to the brain and aect our memory
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in these unctions. Because o the eect o stress hormones on the body
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orms the basis o various physical and mental disorders associated
.
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8 c h a p t e r 1
And here is the most important inormation that has emerged
rom the scientifc study o stress in the last century. Researchers have
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Te researchers also demonstrated that a situation need not
necessarily contain all our characteristics to induce a stress response,
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Index
Aabomal obsty, 36–37,
105, 160Ablso, Jams, 111absolut strss, 28–29, 67, 69–70ACH (arocortcotropc
hormo) Cushg’s syrom, 38ucto o, 24 strss rsarch, 173–174
acut strssfct o, 21mportac o, 23–24physcal rspos, 25–26rcogto o, 105–106rlvat ormato urg,
52–55survval a, 27–28trasto to chroc strss,
31–33 vglac wth, 50
Aso, Tomas, 174
Aso’s sas, 173, 177aolscts
blly brathg, 155–156fct o hgh allostatc loa, 46fct o socal status, 99–101fct o sococoomc status,
97–99tmato, 101–104NUS actors , 13–15,
119–125, 126
aral glasucto o, 24racto to strssors, 173rsarch to, 174, 176–177
aralallostatc loa, 45scovry o, 174fct o carovascular
systm, 37ucto o, 24–25, 174–175, 182proucto o, 24rsarch to, 176–177
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208 index
aultscotrol o strss rspos, 68–69
NUS actors , 15–19prcpto o strss , 4
a lato bhavor, 81–84, 85–86Arca ac class, 157alcohol, 106–108allostatc loa, 43–48, 147altratv plas, 110–111altrusm, 148–150agr, 144amals, 150–152
aty, 75–76, 135, 137–138appl-shap wom, 36–37athlts, 160avoac, 141–144
B
baboos, 89–90blly brathg, 154–159Brk, L, 163Brar, Lucao, 157bology o strss, 188–191Björtorp, Pr, 37BlackBrry fct, 58–59bloo prssur, 45boy
allostatc loa, 43–48blly brathg, 154–159rcs, 159–162laughtr, 162–163
rspos to mas o,169–170, 171–172rspos to strss, 153–154strss oculato, 163–165
books, sl-hlp, 166–167Borma, M.C., 180bra
aolsct vlopmt, 13stgushg typs o strss, 67fct o acut strss, 25–26
fct o strss, 19, 29ucto o, 7, 24
racto to strss hormos,180–182
stmulato o, 115–116See also mmory
brastg, 85–86brathg, 154–159Brg, Mara, 103Brow-Séquar, Charls-Éouar,
174Bu, Hg, 161bullyg, 101–104burout, 33–35, 63
Burs, Joh W., 75
C
Cacoppo, Joh ., 146Caaa, cost o strss, 127Cao, Waltr, 79, 174, 175–176carbohyrats, 67–68carovascular sas, 37, 66,
72–75carovascular systm, 37, 66ctral obsty, 36Ctr or Stus o Huma
Strss, 119–120Chary, Ds, 149–150chlr
wth attto sorrs, 52abts, 39fct o abus, 64fct o partal strss, 87–88
NUS actors , 11–13ovrprotcto o, 165prcpto o strss , 5–6sl-stm, 77
cholstrol, 37–38, 44–48chroc strss
boy’s rspos, 35–39, 66–68cortsol coctratos , 182fct o, 22fct o mmu systm,
39–42masurmt o, 43–48
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index 209
rcogto o, 106–108rlvat ormato urg,
62–64stags o, 33–42strssor sstvty a, 144trasto rom acut strss,
31–33Coats, Joh, 54Coh, Shlo, 41–42computr-bas socal tworks,
147–148cotracptv plls, 80
cotrol, lack o, 9, 10–11, 69, 77cortsol
allostatc loa, 44–48 burout, 33–34 Cushg’s syrom, 38scovry o, 177, 178–179fct o strss o, 189–190ucto o, 24–25, 181–182gr-spcc rsposs,
78–79 tmato, 101–102proucto o, 24 stock trars, 54
cortsos fcts, 179–180sythss o, 178–179
couplscycal hostlty , 73–74fct o strss rspos,
82–85CRF (cortcotroph-rlasgactor), 173–174
CRH (cortcotroph-rlasghormo), 24
Cushg’s syrom, 38, 180cycal hostlty, 73–74
D
Dallma, Mary, 144
ac, 162Dav, Dary H., 88
costructg sourc o strss,109–110, 120–122
prssocarovascular systm a, 37chlhoo cotos a, 64cortsol lvls , 33cras , 66stgma, 63
DStrss or Succss program,120–125, 126, 155–156
vlopmtal sorrs, 151–152abts, 39, 105
aphragmc brathg, 154–159sass, ospcc rsposs,
169–170strss, 29–30Dtz, Bat, 84v attto, 55–62vorc, fct o chlr, 12–13omac socal hrarchs,
89–91, 93–97
E
agls, 138–140go, 9, 10, 69lrly
cotrol o strss rspos,68–69
fct o hgh allostatc loa, 46NUS actors , 19–20prcpto o strss , 5
socal support, 147–148motoal support, 146mploys. See work vromtmpowrmt approach, 166rgy
moblzato o, 154ructo o, 159–162rsrvs, 67–68
Epl, Elssa, 36ustrss, 29–30
Evas, Gary, 46rcs, 159–162
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210 index
F
mals. See gr
ght-or-ght rsposchoosg th rght rspos,
141–144vlopmt o thory, 175gr a, 81–84, 88hormos volv, 24–25
ght, 141–144Fl, Mark V., 87u vacc, 41–42Frasur-Smth, Nacy, 37
Frubrgr, Hrbrt, 34Frma, Myr, 72, 185Frma, Staor B., 69
G
gastrc pa, 106gr
aolscts, 100fct o hormos, 80–81, 85–86partg rols, 86–88physcal actvty, 161–162ruc workplac fctvss,
131rspos to tmato,
102–103strss rspos mols, 81–84stus o, 78–79support o othrs, 84–85
Grra, Glbrto, 158
glass o watr stag, 108glucocortcos, 179glucos, 38–39, 43–44glycat hmoglob, 45Gruwal, ara L., 95Gullm, Rogr, 173
H
Has, Ås Mar, 101Harrs, Gofry, 173
halth problms, strss-rlat,65–66
hart, 37, 66hart sas, 37, 66, 72–75
Hébrt, Sylv, 159Hllhammr, Drk, 94Hch, Phlp S., 178–179Hrbrt, Jo, 54hppocampus, 77, 180–181Holms, Tomas H., 183–184homs, mov rom, 19–20hormos, scovry o, 170–171
See also specifc hormoneshostlty, 72–75, 76, 135–137, 138
hypothalamus, 24, 162, 173
I
mmu systmfct o altrusm, 148–149fct o chroc strss, 39–42
vualstrprtato o stuatos, 69–70trprtato o strss, 29–30racto to strssors, 186–188ormato, skg or
cotrol, 70–71ormatoal support, 146strumtal support, 146sul rsstac, 38–39trluk-6, 45Itratoal Labour
Orgazato (ILO), 127Itrt, 147–148
trprtato o stuatos,69–70tmato, 101–104
J
Jackso, Susa E., 34Justr, Robrt Paul, 46
K
Kall, Ewar C., 177, 178–179
Kcolt-Glasr, Jac, 73–74Ku, Marja-Lsa, 46
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index 211
Krschbaum, Clms, 77, 78,80, 82
Klwr, Wy, 102Kort, S. Mchl, 138
L
laughtr, 162–163Lazarus, Rchar, 186–188, 189, 191Lspérac, Fraços, 37lukma, 69–70Loo Stock Echag, 54“lookg sck,” 169–170
low cotrol, 9, 10–11, 69, 77low sl-stm, 77, 135, 137–138Lyos, Dav M., 164
M
MacArthur Stuy o SuccssulAgg, 43
Ma Tah u, 85mals. See gr
Mammoth Magazine, 119–120maagmt o strss, 114–118maagrs, 131–133, 134–135Maslach, Chrsta, 34Maso, Joh, 188–191Maso, W.A, 69–71Mayo Clc, 177, 178McCllla, Dav C., 148–149McEw, Bruc, 40, 43, 180–181McGll Ctr or Stus
Agg, 147–148mcal cotos, ospccrsposs, 169–170
mtato, 114mmory
v attto, 55–62rlvat ormato, 52–55slctv attto, 51–52socal support a, 147
vglac a, 50
m. See grmopaus, 36–37
mstrual cycl, fct o strssrspos, 80–81
Mrck, 178mtabolc syrom, 38, 47mltary. See Worl War I;
Worl War IIMlr, Bra, 180–181MIRA Fouato, 151–152motor rsourcs, 59multtaskg, 55–62musc, 59–60, 158–159
NNature, 172ostroal at-ammatory
rugs, 181orpphr, 45ovlty o stuato, 9, 66, 69NUS actors
about, 9–10 aolscts (SPIN), 119–125costructg sourc o strss,
110–112, 116, 120–122ampls o, 11–20prsoalty trats a, 135sstvty to, 117, 122–123,
128–131sourc o workplac, 132–133
O
obsty, 35–37
Oaal, J.S., 151O’Rourk, Norm, 74Oslr, Wllam, 72, 185oytoc, 85
P
parasympathtc rspos, 155parts, cratg chlr’s strss,
4–5Parkr, Kar, 164–165
par-shap wom, 36–37Pl, Wlr, 180–181
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212 index
Ppto-Bsmol stag, 106Prtz, Isabll, 159
prsoalty trats, 72–77, 134–135pt thrapy, 150–152physcal actvty, 159–162physcal rspos to strss
aolscts, 13–14 aults, 15–16 chlr, 12 lrly, 19ucto o, 25–26
physology, sparato rom
psychologcal rsarch, 168ptutary gla, 24, 173PMS (prmstrual syrom),
80–81Pollak, Sth, 64popularty, 101–104post-traumatc strss sorr
(PSD), 101povrty, 87powr, 95–96prayr, 157–158prstsm, 131Prussr, Js, 77psychology
sparato rom physologcalrsarch, 168
strss rsarch, 183–186
Q
qustoarsvlopmt o, 183–185, 188NUS actors workplac,
132–133sstvty to NUS actors,
128–131
R
Rah, Rchar H., 183–184Rain Man, 51
rcostructo o sourc o strss,110–114, 121–125
rcrutmt o mploys, 134,138–140
Rchst, aus, 179rlatv strss, 29, 67, 69rlaato, 110rprss agr, 74–75rslc, 110–112rsourcs, 59rspos to strss.
See strss rspossrhumato arthrts, 178Rmml, Ulrk, 160
Robrt Hal Group, 134Rosma, Ray, 72, 185rum a Cok stag, 106–108rumato, 76
S
Sapolsky, Robrt, 89–90schools
bullyg, 101–104chag , 14–15, 112–114rcs s , 160–161
Sma, rsa, 43, 147slctv attto, 51–52sl-stm, 77, 135, 137–138sl-hlp books, 166–167Sly, Has, 169–174, 175–176,
179, 189, 191ssato skrs, 138ss o low cotrol, 9, 10–11, 69, 77
ssory prvato, 115–116shll shock, 175sgg, 156stuatos. See strssorsSmth, A.M., 83socal hrarchs
aolscts, 97–101fct o omac, 96–97prcpto o status, 95–96sococoomc status, 91–93
stablty o, 89–91status small groups, 93–94
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index 213
socal support, 145–148Socty or th Prvto o
Crulty to Amals (SPCA),152
sococoomc status, 91–93, 97–99sourc o strss. See strssorsSPIN charactrstcs, 121–125, 126sports, 160, 161–162Stpto, Arw, 92stro psychoss, 180strss
bology o, 188–191
causs o, 7–8charactrstcs ucg, 8, 191.
See also NUS actorsto o, 175–176mportac o, 163–165masurmt o, 183–185org o trm, 171–172, 175–176prcpto o, 4–7rcogto o, 105–108rsarch o psychology o,
183–186strss, to o, 176strss hormos
bra’s racto to, 180–182 lay strss rspos,
69–70scovry o, 174–178proucto o, 7rsarch to, 189–191
See also aral; cortsolStrss Ic., 127–128strss oculato, 163–165strss rcps, ampls o, 11–20strss rsposs
ag spcc, 12, 13–14, 15–16, 19cotrol o, 68–69lay o, 69–70ucto o, 25–26gr spcc, 78–88
mportac o, 21–22maagmt o, 148–152
prsoalty trats gratg,72–77
rsarch to, 171–173strssors
cotrol o, 111costructo o, 109–110,
120–122to o, 176posur to, 163–165vual racto to, 69–70,
186–188maagmt o, 114–118
physcal, 189psychologcal, 189–191rcostructo o, 110–114,
121–125Strou, Laura, 82Suarz, Ewar, 74swas, 138–140
T
tatrums, 144aylor, Shlly, 82, 84, 86t-a-br mol, 81–84,
85–86, 88Torll, ors, 156thrat to go, 9, 10, 69thymus, 172–173tm prssur
as loss o cotrol, 10–11strss as, 4–7
total obsty, 35–36traumatc shock, 168, 183yp 1 abts, 39yp 2 abts, 39, 105yp A prsoalts, 72–73, 185yp B prsoalts, 185
U
Ut Stats, cost o strss, 127U.S. Army, strss rsarch, 183
uprctablty o stuato, 9,66, 69
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214 index
V
vacatos, fct o chroc strss,
39–40 vaccs, 41–42Vallacourt, racy, 102
va Sat, Aa, 76 vrbal tmato, 102 vrbal rsourcs, 59–62Vau, Robrt, 151
vctmzato approach, 166 vglac, 50 vruss, 41–42
vsual-spatal rsourcs, 59 volutrsm, 148–150
W
wast/hp rato, 35–37, 45wght ga, 35–37Wst, Jrmy, 157Wst, Patrck, 99Whthall Stuy, 92–93wom. See grwork vromt
aous prsoalty , 137–138chags , 16–19
cost o strss, 126–127fct o strss, 131
hostl prsoalty ,135–137
orgs o strss, 133–134rcrutmt, 134, 138–140rol o maagmt, 131–133sstvty to NUS actors,
128–131socal hrarchy, 91–93stmul , 59–60urstag prsoalts,
134–135Worl Halth Orgazato, 66,
127Worl War I, shll shock rsarch,
175Worl War II
aral gla rsarch,177–178
rsarchrs, 168–169strss rsarch, 183
Y
yoga, 114–115, 157
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