Alan Priestley BSc (Hons) Psychology

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By Alan Priestley, May 2 2017 04:47PM

We tend to think of stress as a big problem. Whenever we even hear the word….we get more stressed!


However, if we learn how to manage it well, then we can make it work for our good.


The secret is in the balance.


Victoria Lambert’s article in the Daily Telegraph (Tuesday 2nd May 2017), “How to make stress work for you”, looks at how to turn stress to our advantage.


See http://www.telegraph.co.uk/women/work/make-work-stress-work/


A new book, The Stress Test: How Pressure Can make You Stronger and Sharper, by Professor Ian Robertson, co-director of the Global Brain Health Institute at Trinity College Dublin and one of the world’s leading researchers in neuropsychology, elaborates further.


Professor Robertson says: “We experience stress when we believe that the demands upon us exceed our ability to cope with them. That perception leads to feelings of anxiety and threat, which triggers the ‘fight or flight’ response.


“This is the activation of the peripheral autonomic nervous system, which releases hormones like cortisol and adrenaline to increase our heart rate and send more oxygen to muscles, so we can fight or run away.

“Meanwhile our stomachs go into turmoil because digestion is not a priority, leading to gastro-intestinal problems. Skin may feel sweaty as thee body cools down in anticipation of overheating from sudden activity. It is a kind of energy to prepare us for action and it can be harnessed in different ways.”


So - if our stress is brought on by the thought of dealing with a bullying boss or a series of tricky meetings or presentations - how can we use those feelings to work for us?


Professor Robertson explains that it is all down to our hormone systems.

“Too little of the hormone and we under perform, too much and we over perform.


The secret is finding the sweet spot in the middle for optimum performance”


He suggests eight ways to get us there.


1. Achieve the challenge mindset


“Turn the ‘threat’ mindset into a ‘challenge’ mindset,” says Prof Robertson. He explains the symptoms of stress such as beating heart, dry mouth and churning stomach are as much symptoms of excitement as anxiety. It’s all about context. So you might experience these symptoms when you feel anxious about a meeting, but it might be a reaction to your football team scoring.

Prof Robertson says there is scientific evidence that if performers are told to say out loud ‘I am excited’ rather than ‘I feel anxious’ it will help them perform better. “This is changing the context so that you see an occasion as an opportunity to perform rather than something to be endured with the possibility of failure.”

In an office, when faced with a difficult situation, set a goal for yourself that the meeting is going to be an opportunity to practise your skills not to get upset, angry or tearful. By making the work challenge about your own demeanour and self-regulation, you are building a critical professional skill, that of achieving a goal - keeping your cool - and hence giving your brain a little mood-lifting boost.


2. Breathe your brain calm


You have the capacity to control the chemistry of your own brain via your hormones, says the professor, more precisely and quickly than with any drug ever invented. “Noradrenaline is a critical part of your stress response, switched on whether you are frightened or attracted or surprised via a general alerting response. “It’s produced deep in the brain and levels are controlled by the carbon dioxide level in our breath.”

To reduce the amount of noradrenaline produced, control your breathing. Take a long slow breath in for five counts and out for five, and repeat for a few breaths until you feel calm.


3. Set small goals


Sometimes we feel under stimulated and under-motivated – which means we are not stressed enough to get ourselves working to full capacity through the day. To beat this, set small, achievable goals, says the professor.

“For example, if you are really bored by the content of a report, you might decide to write the most beautiful report in elegant English just for your own satisfaction. If you focus on that and achieve it, the brain will respond by releasing the neurotransmitter dopamine, which is part of the brain’s reward network. It’s our brain’s natural antidepressant.”


4. Fertilise your brain


Physical exercise chemically changes your brain as well - whether you are feeling jaded, bored, anxious or stressed. Prof Robertson recommends going for a 10-minute brisk out door walk. This will release the brain-derived neurotrophic facto (BDNF) protein; “It’s like a fertiliser for the brain which will increase noradrenaline levels. Meanwhile having set and met an exercise goal will give you a rewarding dopamine boost too.”


5. Stop multi-tasking


The brain’s limitations mean that it can only handle a limited amount of information front and centre at any one time. This means attention is a limited resource and the brain will get gets frazzled from multi-tasking, he says. Demand for our attention and information overload is a modern scourge which is why for your brain to work optimally you should switch off alerts for your phone and emails, and concentrate on one thing at a time.


6. Sit up straight


Watch out if you are slumping at the desk or stooping as you walk along the road. Posture affects the blood flow to the frontal lobes of the brain. Good posture will keep you feeling alert.


7. Squeeze your hand


If you have to make a presentation or a phone call which is making you feel anxious, squeeze your right hand for 45 secs. Use a squeezy ball if you have one

8. Meditate between tasks


Train your attention by stopping between tasks to do a five-minute work break meditation with the buddhify app. It will help you control your attention, breathing, and ultimately brain chemistry, to keep you near the sweet spot of performance which you are aiming for.”

This will increase the firing of brain cells on the left side of your brain, giving the “challenge” system a tiny boost.


How does this relate to the Lightning Process?


The Lightning Process recognizes that the persistent overstimulation of the fight or flight response - the PER - Physical Emergency Response - is at the root of many of the conditions that people are struggling with. Learning how to control this enables us to find the path back to peace and health. Professor Robertson’s recommendations are all useful techniques to help us on that journey. The Lightning Process provides us with a very powerful set of tools that help us to make that transformation and maintain it in all challenges. We can’t always avoid stress - but we can learn how manage it and turn it to our good.


The Lightning Process has seen some amazing results for many people. You can read about them at http://www.lightningprocess.com. and by looking on YouTube. If you would like to know more I am always really happy to spend time talking with you about it. http://www.alanpriestley.co.uk. Let’s learn how to handle stress and get a life that we love!



By Alan Priestley, Jul 19 2016 03:25PM

So many people are living with stress in our modern Western society - and it’s definitely not doing us any good.


Anna Magee’s article in the Daily Telegraph of the 18th July “How stress can damage your body” highlights some of the unhelpful things that stress does to our bodies.


There’s a burgeoning field of medical study known as psychoneuroendoimmunology (PNEI) exploring the links between what goes on in our nervous system and the development of illness.


The Lightning Process calls it the PER - physical emergency response. It’s our body’s response to danger and is designed to help us to address it or escape it - often called 'fight or flight'. It’s triggered very rapidly and sends signals to the adrenal glands to release stress hormones such as cortisol, adrenalin and noradrenalin - really useful if you need to deal with a wild tiger but damaging if it is triggered for too long.


Dr Valeria Mondelli, senior lecturer in psychological medicine at King’s College London, says “When our cortisol is too high for too long, it can lead to physical and mental problems”.


Unfortunately our pressured lives - the everyday issues of work, family, finance, relationships, etc. - also trigger these same hormones.


The good news is that the Lightning Process provides us with the tools to quickly shift our state from stress to calm, reducing the production of stress hormones, and encouraging the production of “feel good” hormones that bring us back to equilibrium.


The article highlights several areas that are affected by over production of stress hormones - skin, weight, memory, heart condition and healing by the immune system - all well documented by senior academics and healthcare professionals. But focussing on these negative effects doesn’t help us at all. We need to promote healthy thinking, which then promotes a healthy body.


That’s the message of the Lightning Process.


There are many techniques to help us reduce stress - mindfulness, meditation, yoga, exercise, breathing control - but sometimes we need something extra.


The Lightning Process has seen some amazing results for many people. You can read about them at http://www.lightningprocess.com. and by looking on YouTube.


If you would like to know more I am always really happy to spend time talking with you about it. http://www.alanpriestley.co.uk.


Let’s get rid of stress and get a life that we love!


http://www.telegraph.co.uk/wellbeing/health-advice/how-stress-affects-your-heart-skin-memory-and-fat-deposits/


Health warning! If you really want to read about the problems then there is a summary below with what the experts say. Personally I’d recommend not even going there. Train your brain to focus on the positive answers and not to dwell on the negative issues.


Our skin. Dr Anthony Bewley, consultant dermatologist at Bart’s Hospital Trust, London says “Stress not only delays wound healing, stress hormones also lead to the production of more oil in the skin and the blocking of hair follicles that lead to acne” Conditions such as eczema and psoriasis are also closely linked to stress. “The brain is connected through nerves to the skin, so when you get stressed, you release chemicals in the brain that can be pro-inflammatory and lead to flare-ups.” “We’ve found that if you give a group of psoriasis patients the standard sunlight treatment with mindfulness tapes to relax them, they heal in half the time when compared with those who have the sunlight treatment alone” says Dr Bewley.


Our weight. “High cortisol can affect the transmission of dopamine in the brain, a neurotransmitter linked to our reward system”, says Dr Mondelli. “That makes us more susceptible to seeking rewards by eating more and leads to increased cravings” Cortisol also inhibits the breaking down of fat; storing it to fight a future threat. It may also affect where our fat is deposited on our bodies. “The way people distribute their fat seems to be related to how they respond to stress” says Dr Leigh Gibson, a lecturer in psychology and physiology at the University of Roehampton. “It’s been argued that people who adapt better to stress are less likely top put on visceral fat (fat around the middle).” Visceral fat is associated with an increased risk of cardiovascular disease and type 2 diabetes.


Our memory. “Chronic stress could be a risk factor for dementia”, says Dr Laura Phipps, of Alzheimer’s Research UK. “People with Alzheimer’s disease have been shown to have higher levels of cortisol in the blood, and over time this can cause damage to the hippocampus, an area of the brain involved in memory and one of the first areas affected by the disease”


Our heart. Dr Mondelli explains “Elevated stress hormones over time lead to inflammation that damages the internal lining of the blood vessels, which can facilitate the production of artherosclerotic plaques that clog up the arteries, increasing the risk of heart attack”


Our ability to recover from illnesses such as cancer. Angela Clow, professor of psychophysiology at the University of Westminster says “We know that though stress doesn’t cause cancer, it can slow down recovery and increase its progression.” “Chronic, prolonged stress can lead to a deficiency in your night-time immunity, which is crucial for cancer protection.” “Studies looking at lifetime survival in breast cancer have shown that after treatment, those with high cortisol levels die statistically earlier and survive less than those with lower levels” Last month, Australian research found high stress levels can lead to cancer cells spreading six times faster.



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