Reduce Stress Quotes

We've searched our database for all the quotes and captions related to Reduce Stress. Here they are! All 100 of them:

How many people do you know who are obsessed with their work, who are type A or have stress related diseases and who can’t slow down? They can’t slow down because they use their routine to distract themselves, to reduce life to only its practical considerations. And they do this to avoid recalling how uncertain they are about why they live.
James Redfield (The Celestine Prophecy (Celestine Prophecy, #1))
Organization isn't about perfection; it's about efficiency, reducing stress and clutter, saving time and money and improving your overall quality of life.
Christina Scalise (Organize Your Life and More)
The best way to reduce stress in your life is to stop screwing up.
Roy F. Baumeister (Willpower: Rediscovering the Greatest Human Strength)
To summarize, using money to motivate people can be a double-edged sword. For tasks that require cognitive ability, low to moderate performance-based incentives can help. But when the incentive level is very high, it can command too much attention and thereby distract the person’s mind with thoughts about the reward. This can create stress and ultimately reduce the level of performance.
Dan Ariely (The Upside of Irrationality: The Unexpected Benefits of Defying Logic at Work and at Home)
When you ask for what you need and receive what people and the world have to give, you reduce stress and gain energy. ~Amanda Owen
Amanda Owen (The Power of Receiving: A Revolutionary Approach to Giving Yourself the Life You Want and Deserve)
Picture the mind like a waterfall, they said: the water is the torrent of thoughts and emotions; mindfulness is the space behind the waterfall. Again, elegant theory – but, easier said than done.
Dan Harris (10% Happier)
I felt squeezed in that vise along with the mass of everyday things and people, and I had a bad taste in my mouth, a permanent sense of nausea that exhausted me, as if everything, thus compacted, and always tighter, were grinding me up, reducing me to a repulsive cream.
Elena Ferrante (My Brilliant Friend (My Brilliant Friend #1))
Astronauts are taught that the best way to reduce stress is to sweat the small stuff. We’re trained to look on the dark side and to imagine the worst things that could possibly happen.
Chris Hadfield (An Astronaut's Guide to Life on Earth)
Before delving into a problem, many people often want to draw hasty conclusions and take a stand before identifying the comprehensive circumstances and backgrounds. Making decisions gives them a good feeling and reduces their stress while unwillingly realizing they are in the grip of laziness or boredom. ("Blame storming")
Erik Pevernagie
Silence is one of the best ways to immediately reduce stress, while increasing your self-awareness and gaining the clarity that will allow you to maintain your focus on your goals, priorities, and what’s most important for your life, each and every day.
Hal Elrod (The Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life: Before 8AM)
You know, humans have done research and they say petting an animal reduces stress and blood pressure.” Matthew laughed. He could think of a few places Hiroto wanted him to ‘pet’. “I have almost no blood pressure most of the time.” Hiroto pointed at Matthew’s crotch. “Then how does your cock get hard?” “I…that’s a good fucking question. I have no idea.” Great. Now that’d be bugging him all night. Hiroto
Jex Lane (Broken (Beautiful Monsters, #3))
Make the present moment your friend rather than your enemy. Because many people live habitually as if the present moment were an obstacle that they need to overcome in order to get to the next moment.
Dan Harris (10% Happier)
The Price of Security is Insecurity---Until It's Not Useful
Dan Harris (10% Happier)
Self-care is never selfish, but it may feel that way when you live a frenzied life.
Arthur P. Ciaramicoli (The Stress Solution: Using Empathy and Cognitive Behavioral Therapy to Reduce Anxiety and Develop Resilience)
Please remember that, no one is ever going to carry your overloaded emotional and mental baggage. You only have to find a way to reduce it.
Aditya Ajmera
Your demons may have been ejected from the building, but they’re out in the parking lot, doing push-ups.”)
Dan Harris (10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works--A True Story)
It is a common belief that we breathe with our lungs alone, but in point of fact, the work of breathing is done by the whole body. The lungs play a passive role in the respiratory process. Their expansion is produced by an enlargement, mostly downward, of the thoracic cavity and they collapse when that cavity is reduced. Proper breathing involves the muscles of the head, neck, thorax, and abdomen. It can be shown that chronic tension in any part of the body's musculature interferes with the natural respiratory movements. Breathing is a rhythmic activity. Normally a person at rest makes approximately 16 to 17 respiratory incursions a minute. The rate is higher in infants and in states of excitation. It is lower in sleep and in depressed persons. The depth of the respiratory wave is another factor which varies with emotional states. Breathing becomes shallow when we are frightened or anxious. It deepens with relaxation, pleasure and sleep. But above all, it is the quality of the respiratory movements that determines whether breathing is pleasurable or not. With each breath a wave can be seen to ascend and descend through the body. The inspiratory wave begins deep in the abdomen with a backward movement of the pelvis. This allows the belly to expand outward. The wave then moves upward as the rest of the body expands. The head moves very slightly forward to suck in the air while the nostrils dilate or the mouth opens. The expiratory wave begins in the upper part of the body and moves downward: the head drops back, the chest and abdomen collapse, and the pelvis rocks forward. Breathing easily and fully is one of the basic pleasures of being alive. The pleasure is clearly experienced at the end of expiration when the descending wave fills the pelvis with a delicious sensation. In adults this sensation has a sexual quality, though it does not induce any genital feeling. The slight backward and forward movements of the pelvis, similar to the sexual movements, add to the pleasure. Though the rhythm of breathing is pronounced in the pelvic area, it is at the same time experienced by the total body as a feeling of fluidity, softness, lightness and excitement. The importance of breathing need hardly be stressed. It provides the oxygen for the metabolic processes; literally it supports the fires of life. But breath as "pneuma" is also the spirit or soul. We live in an ocean of air like fish in a body of water. By our breathing we are attuned to our atmosphere. If we inhibit our breathing we isolate ourselves from the medium in which we exist. In all Oriental and mystic philosophies, the breath holds the secret to the highest bliss. That is why breathing is the dominant factor in the practice of Yoga.
Alexander Lowen (The Voice of the Body)
For disease prevention, berries of all colors have “emerged as champions,” according to the head of the Bioactive Botanical Research Laboratory.39 The purported anticancer properties of berry compounds have been attributed to their apparent ability to counteract, reduce, and repair damage resulting from oxidative stress and inflammation.40 But it wasn’t known until recently that berries may also boost your levels of natural killer cells.
Michael Greger (How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease)
Catharsis THE MISCONCEPTION: Venting your anger is an effective way to reduce stress and prevent lashing out at friends and family. THE TRUTH: Venting increases aggressive behavior over time.
David McRaney (You Are Not So Smart: Why You Have Too Many Friends on Facebook, Why Your Memory Is Mostly Fiction, and 46 Other Ways You're Deluding Yourself)
As a business owner you should never mix business income with personal income and never mix business expenses with personal expenses. Your business is a separate entity with a life of its own. Your job is to lead and manage that separate entity, not to entangle with it. Entangling with your business will result in chaos. But keeping business and personal separate will facilitate efficiency and reduce stress.
Hendrith Vanlon Smith Jr. (The Wealth Reference Guide: An American Classic)
We gave away most of our belongings. Interestingly, the more we gave away, the better we felt. Happiness researchers call this a 'helper's high,' in which helping others through volunteering or giving reduces stress and releases endorphins.
Tammy Strobel
best solutions often come when you allow yourself to get comfortable with ambiguity.
Dan Harris (10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works - A True Story)
We learn to become more empathic when we slow down, become present, and are fully committed to understanding another person’s uniqueness.
Arthur P. Ciaramicoli (The Stress Solution: Using Empathy and Cognitive Behavioral Therapy to Reduce Anxiety and Develop Resilience)
Awareness is the first step in rewriting old stories.
Arthur P. Ciaramicoli (The Stress Solution: Using Empathy and Cognitive Behavioral Therapy to Reduce Anxiety and Develop Resilience)
Self-care is your fuel...Whatever the road ahead or the path you’ve taken, self-care is what keeps your motor running and your wheels turning.
Melissa Steginus (Self Care at Work: How to Reduce Stress, Boost Productivity, and Do More of What Matters)
Here I want to stress that perception of losing one’s mind is based on culturally derived and socially ingrained stereotypes as to the significance of symptoms such as hearing voices, losing temporal and spatial orientation, and sensing that one is being followed, and that many of the most spectacular and convincing of these symptoms in some instances psychiatrically signify merely a temporary emotional upset in a stressful situation, however terrifying to the person at the time. Similarly, the anxiety consequent upon this perception of oneself, and the strategies devised to reduce this anxiety, are not a product of abnormal psychology, but would be exhibited by any person socialized into our culture who came to conceive of himself as someone losing his mind.
Erving Goffman (Asylums: Essays on the Social Situation of Mental Patients and Other Inmates)
when you’re anxious, your body wants you to move so that you can relieve tension and counteract the effects of cortisol. Big muscle movements like jump squats, lunges, and kicks can help you move through anxiety and reduce stress.
Jolene Brighten (Beyond the Pill: A 30-Day Program to Balance Your Hormones, Reclaim Your Body, and Reverse the Dangerous Side Effects of the Birth Control Pill)
Did you know six minutes of reading can help reduce stress levels by up to sixty percent?" ... "That's sixty-eight percent better than listening to music, one hundred percent better than drinking tea, and three hundred percent better than going for a walk.
Emma Gannon (Olive)
Here’s the powerful part: there are many different ways to address the same underlying motive. One person might learn to reduce stress by smoking a cigarette. Another person learns to ease their anxiety by going for a run. Your current habits are not necessarily the best way to solve the problems you face; they are just the methods you learned to use. Once you associate a solution with the problem you need to solve, you keep coming back to it.
James Clear (Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones)
Maybe it doesn’t matter how smart you are or aren’t, but how much you are willing to learn.
Geetanjali Mukherjee (Anyone Can Get An A+: How To Beat Procrastination, Reduce Stress and Improve Your Grades)
Ask yourself if you’re taking the time to see beyond the surface.
Arthur P. Ciaramicoli (The Stress Solution: Using Empathy and Cognitive Behavioral Therapy to Reduce Anxiety and Develop Resilience)
Meditation directly impacts our nervous system by reducing the body's production of stress-related chemicals such as cortisol. It's a great way to recharge our personal battery.
Laurie Buchanan
We amass material things for the same reason that we eat - to satisfy a craving. Buying on impulse and eating and drinking to excess are attempts to alleviate stress. From observing my clients, I have noticed that when they discard excess clothing, their tummies tend to slim down, when they discard books and documents, their minds become clearer, when they reduce the number of cosmetics and tidy up the area around the sink and bath, their complexion tends to become clear and their skin smooth. -p226
Marie Kondō (The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing)
Astronauts are taught that the best way to reduce stress is to sweat the small stuff. We’re trained to look on the dark side and to imagine the worst things that could possibly happen. In fact, in simulators, one of the most common questions we learn to ask ourselves is, “Okay, what’s the next thing that will kill me?
Chris Hadfield (An Astronaut's Guide to Life on Earth)
Whether we’re overcoming adversity, surviving trauma, or dealing with stress and anxiety, having a sense of purpose, meaning, and perspective in our lives allows us to develop understanding and move forward. Without purpose, meaning, and perspective, it is easy to lose hope, numb our emotions, or become overwhelmed by our circumstances. We feel reduced, less capable, and lost in the face of struggle. The heart of spirituality is connection. When we believe in that inextricable connection, we don’t feel alone.
Brené Brown (The Gifts of Imperfection: Let Go of Who You Think You're Supposed to Be and Embrace Who You Are)
When we give and receive empathy, transformation occurs.
Arthur P. Ciaramicoli (The Stress Solution: Using Empathy and Cognitive Behavioral Therapy to Reduce Anxiety and Develop Resilience)
People who help others on a regular basis are ten times more likely to be healthy than people who do not.
Arthur P. Ciaramicoli (The Stress Solution: Using Empathy and Cognitive Behavioral Therapy to Reduce Anxiety and Develop Resilience)
The sense of personal effectiveness and self confidence created by realistic training is as much a stress reducer as when the muscles go on autopilot.
Dave Grossman (On Combat: The Psychology and Physiology of Deadly Conflict in War and Peace)
Kindness is an essential part of practice—and that starts by being kind to yourself.
Matthew Sockolov (Practicing Mindfulness: 75 Essential Meditations to Reduce Stress, Improve Mental Health, and Find Peace in the Everyday)
Journaling is a great way to pay attention to “how it all came to be.” In looking back, you gain insight into (and appreciation for) your challenges, lessons, and perseverance.
Melissa Steginus (Self Care at Work: How to Reduce Stress, Boost Productivity, and Do More of What Matters)
Your well-being affects (and is affected by) those waves through small ripples of self-care and the decisions you make.
Melissa Steginus (Self Care at Work: How to Reduce Stress, Boost Productivity, and Do More of What Matters)
Burnout is the result of too much energy output and not enough energy self-invested. In other words, it's burning too much fuel than you’ve put in your tank.
Melissa Steginus (Self Care at Work: How to Reduce Stress, Boost Productivity, and Do More of What Matters)
I stress the expansion and elaboration of language. In simplifying it, reducing it, we reduce the power of our expression and our power to communicate. Standardization, the use of worn-out formulas, impedes communication because it does not match the subtlety of our minds or emotions, the multimedia of our unconscious life.
Anaïs Nin (The Novel of the Future)
Things are uncertain, but I can handle it. I’ve never experienced this before, but I can handle it. These are uncertain times, but I can handle it. I have no idea what’s going to happen, but I can handle it.
Caroline Leaf (Cleaning Up Your Mental Mess: 5 Simple, Scientifically Proven Steps to Reduce Anxiety, Stress, and Toxic Thinking)
Do you see how preoccupied everyone has been? This perspective explains a lot. How many people do you know who are obsessed with their work, who are type A or have stress related diseases and who can’t slow down? They can’t slow down because they use their routine to distract themselves, to reduce life to only its practical considerations. And they do this to avoid recalling how uncertain they are about why they live.
James Redfield (The Celestine Prophecy (Celestine Prophecy, #1))
Your brain cannot change until you accept the anxiety or depression as a signal giving you information on its cause, or origin, and in this way you make the anxiety or depression work for you and not against you.
Caroline Leaf (Cleaning Up Your Mental Mess: 5 Simple, Scientifically Proven Steps to Reduce Anxiety, Stress, and Toxic Thinking)
Research has demonstrated that severe and long-lasting stress, as well as depression and anger, cause the body to produce chemicals which block healing (both psychological and physical) and even reduce life expectancy.
David Hosier (How Childhood Trauma Can Physically Damage The Developing Brain: And How These Effects Can Be Reversed)
Almost all studies of child development emphasize the role of childhood stimulation and activity in promoting mental development, and stress the irreversible mental stunting associated with reduced childhood stimulation.
Jared Diamond (Guns, Germs and Steel (Civilizations Rise and Fall, #1))
Laughter IS the BEST medicine! It’s FREE! You can overdose on it! It helps you embrace the insanities of life! It reduces stress, heals your body and relieves pain! It fights disease and cancer and strengthens the immune system! It eases your mind, it protects your heart and soothes your soul!
Tanya Masse
When something—I must stress this with all possible emphasis—is traced back to a psychic condition or fact, it is very definitely not reduced to nothing and thereby nullified, but is shifted on to the plane of psychic reality,
C.G. Jung (Aion: Researches into the Phenomenology of the Self (Collected Works, Vol 9ii))
generosity involved in proactively forgiving other people. This form of generosity, and the positive feelings it evokes in generous forgivers, have been shown by studies to reduce stress, tension, and sadness, and to lead to lower heart rates, lower skin conduction levels, and lower blood pressure. By contrast, those who ungenerously hold grudges are more angry, feel less in control of their lives, and, partly as a result, exhibit symptoms of unhealthy physical conditions.
Christian Smith (The Paradox of Generosity: Giving We Receive, Grasping We Lose)
Some people think that cultivating compassion is good for others but not necessarily for themselves, but this is wrong. You are the one who benefits most directly since compassion immediately instills in you a sense of calm (nowadays medical researchers have shown in scientific studies that a calm mind is essential for good health), inner strength, and a deep confidence and satisfaction, whereas it is not certain that the object of your feeling of compassion will benefit. Love and compassion open our own inner life, reducing stress, distrust, and loneliness.
Dalai Lama XIV (How to See Yourself As You Really Are)
Medical studies have shown that cursing reduces levels of stress and pain. Repressing your anger is not healthy. It's much better to verbalize it, and let off steam. Maybe all that repressed anger is the reason why there are so many serial killers in America.
Oliver Markus Malloy (Bad Choices Make Good Stories - Going to New York (How The Great American Opioid Epidemic of The 21st Century Began, #1))
Not only do we want to protect our children from stress, but we also want to build their self-confidence and make them feel special. The standard method of doing this is to praise them, sometimes excessively, for insignificant accomplishments. But in our quest to increase confidence and reduce stress, we may actually be setting them up for more stress in the long run. Building confidence rather than self-esteem is like making a nice house with little foundation. We all know what happens when the big bad wolf comes.
Jessica Joelle Alexander (The Danish Way of Parenting: What the Happiest People in the World Know About Raising Confident, Capable Kids)
#96. Spend a Few Minutes Cuddling Your Significant Other/Child/Pet Physical touch is hugely important to our wellbeing. Cuddling releases oxytocin, the “happy hormone,” which can help reduce stress and even boost your immune system. Physical touch can also make the bonding process easier and improve communication between couples or parents and children.
S.J. Scott (Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less)
If you're under stress, your life is complex. Simplify your life to reduce the stress.
Debasish Mridha
no matter what illnesses and injuries you are carrying, while you are still breathing, there is more right with you than wrong with you.
Vidyamala Burch (You Are Not Your Pain: Using Mindfulness to Relieve Pain, Reduce Stress, and Restore Well-Being---An Eight-Week Program)
Doing good induces others to reciprocate.
Arthur P. Ciaramicoli (The Stress Solution: Using Empathy and Cognitive Behavioral Therapy to Reduce Anxiety and Develop Resilience)
Authenticity soothes the soul.
Arthur P. Ciaramicoli (The Stress Solution: Using Empathy and Cognitive Behavioral Therapy to Reduce Anxiety and Develop Resilience)
It takes enormous courage and humility to be open to others to find out who we really are.
Arthur P. Ciaramicoli (The Stress Solution: Using Empathy and Cognitive Behavioral Therapy to Reduce Anxiety and Develop Resilience)
write down this quote from Jon Kabat-Zinn and put it up on your wall: “Meditation is not about feeling a certain way. It’s about feeling the way you feel.
Dan Harris (10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works - A True Story)
I can’t work well when I am under stress. It reduces me to normalcy. Stress is my kryptonite. And I usually don’t change in phone booths, though I do take long distance showers there.
Jarod Kintz (This Book is Not for Sale)
For a century, the human response to stress and danger has been defined as “fight or flight.” A 2000 UCLA study by several psychologists noted that this research was based largely on studies of male rats and male human beings. But studying women led them to a third, often deployed option: gather for solidarity, support, advice. They noted that “behaviorally, females’ responses are more marked by a pattern of ‘tend-and-befriend.’ Tending involves nurturant activities designed to protect the self and offspring that promote safety and reduce distress; befriending is the creation and maintenance of social networks that may aid in this process.
Rebecca Solnit (The Mother of All Questions: Further Feminisms)
We have the power as individuals to create a different perspective. We can physically rewire our brains to see our work and lives in a more positive light. We can reduce our stress and increase our peace and happiness. We can use our minds to change our brains for a better life.
Tina Hallis (Sharpen Your Positive Edge: Shifting Your Thoughts for More Positivity and Success)
Remember that work and life coexist. Wellness at work follows you home and vice-versa. The same goes for when you’re not well, fuelled, or fulfilled. Work and life aren’t opposing forces to balance; they go hand-in-hand and are intertwined as different elements of the same person: you.
Melissa Steginus (Self Care at Work: How to Reduce Stress, Boost Productivity, and Do More of What Matters)
The best way to deal with stress at work is to go for a forest bath. I go for shinrin-yoku every lunchtime. You don’t need a forest; any small green space will do. Leave your cup of coffee and your phone behind and just walk slowly. You don’t need to exercise, you just need to open your senses to nature. It will improve your mood, reduce tension and anxiety, and help you focus and concentrate for the rest of the day.
Qing Li (Forest Bathing: How Trees Can Help You Find Health and Happiness)
In one study, researchers asked athletes to eat about a cup and a half of blueberries every day for six weeks to see if the berries could reduce the oxidative stress caused by long-distance running.42 The blueberries succeeded, unsurprisingly, but a more important finding was their effect on natural killer cells. Normally, these cells decrease in number after a bout of prolonged endurance exercise, dropping by half to about one billion. But the athletes consuming blueberries actually doubled their killer cell counts, to more than four billion.
Michael Greger (How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease)
If you want to immediately reduce your stress levels, to begin each day with the kind of calm, clarity, and peace of mind that will allow you to stay focused on what’s most important in your life, and even dance on the edge of enlightenment—do the opposite of what most people do—start every morning with a period of purposeful Silence.
Hal Elrod (The Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life: Before 8AM)
The idea that people would be happier if they maintained a constant state of realism is a beautiful sentiment, but Taylor and Brown found just the opposite. They presented a new theory that suggested that well-being came from unrealistic views of reality. They said you reduce the stress of terminal illness or a high-pressure job or unexpected tragedy by resorting to optimism and delusion. Your wildly inaccurate self-evaluations get you through rough times and help motivate you when times are good. Indeed, later research backed up their claims, showing that people who are brutally honest with themselves are not as happy day to day as people with unrealistic assumptions about their abilities. People who take credit for the times when things go their way but who put the blame on others when they stumble or fall are generally happier people.
David McRaney (You Are Now Less Dumb: How to Conquer Mob Mentality, How to Buy Happiness, and All the Other Ways to Outsmart Yourself)
According to Hoge and colleagues (2007), the key to reducing stigma is to present mental health care as a routine aspect of health care, similar to getting a check up or an X-ray. Soldiers need to understand that stress reactions-difficulty sleeping, reliving incidents in your mind, and emotional detachment-are common and expected after combat... The soldier should be told that wherever they go, they should remember that what they're feeling is "normal and it's nothing to be ashamed of.
Joan Beder (Advances in Social Work Practice with the Military)
Start anywhere, with whatever is in front of you. The key is to begin - and to trust that as long as you’re putting one foot in front of the other, eventually you'll get to where you need to, or at the very least, much farther than you had initially imagined.
Geetanjali Mukherjee (Anyone Can Get An A+: How To Beat Procrastination, Reduce Stress and Improve Your Grades)
A final depressing point about inequality and violence. As we’ve seen, a rat being shocked activates a stress response. But a rat being shocked who can then bite the hell out of another rat has less of a stress response. Likewise with baboons—if you are low ranking, a reliable way to reduce glucocorticoid secretion is to displace aggression onto those even lower in the pecking order. It’s something similar here—despite the conservative nightmare of class warfare, of the poor rising up to slaughter the wealthy, when inequality fuels violence, it is mostly the poor preying on the poor. This point is made with a great metaphor for the consequences of societal inequality.41 The frequency of “air rage”—a passenger majorly, disruptively, dangerously losing it over something on a flight—has been increasing. Turns out there’s a substantial predictor of it: if the plane has a first-class section, there’s almost a fourfold increase in the odds of a coach passenger having air rage. Force coach passengers to walk through first class when boarding, and you more than double the chances further. Nothing like starting a flight by being reminded of where you fit into the class hierarchy. And completing the parallel with violent crime, when air rage is boosted in coach by reminders of inequality, the result is not a crazed coach passenger sprinting into first class to shout Marxist slogans. It’s the guy being awful to the old woman sitting next to him, or to the flight attendant.*
Robert M. Sapolsky (Behave: The Biology of Humans at Our Best and Worst)
Stress and glucocorticoids have inverted-U effects here as well. Moderate, transient stress (or exposure to the equivalent glucocorticoid levels) increases spine number in the hippocampus; sustained stress or glucocor-ticoid exposure does the opposite.7 Moreover, major depression or anxiety—two disorders associated with elevated glucocorticoid levels—can reduce hippocampal dendrite and spine number. This arises from decreased levels of that key growth factor mentioned earlier this chapter, BDNF. Sustained stress and glucocorticoids also cause dendritic retraction and synapse loss, lower levels of NCAM (a “neural cell adhesion molecule” that stabilizes synapses), and less glutamate release in the frontal cortex.
Robert M. Sapolsky (Behave: The Biology of Humans at Our Best and Worst)
The needs and companionship of a bird provide a reason to get up in the morning. The value of this cannot be overestimated for older bird owners and single people who are on their own. Birds provide all the benefits of the humananimal bond, including lower blood pressure and reduced levels of stress.
Julie Rach Mancini (Cockatiel: Your Happy Healthy Pet (Happy Healthy Pet, 43))
Here’s the basic strategy: 1.  Turn off the starvation response by eating whenever you’re hungry and until fully satisfied. 2.  Tame your fat cells with a diet that lowers insulin levels, reduces inflammation (insulin’s troublemaker twin), and redirects calories to the rest of your body. 3.  Follow a simple lifestyle prescription focused on enjoyable physical activities, sleep, and stress relief to improve metabolism and support permanent behavior change.
David Ludwig (Always Hungry?: Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently)
• The effect of laughter on the body is immediate. Laughing actually lowers blood pressure, reduces stress hormones, and increases muscle flexion. • Laughter increases your resistance to infections. • Laughter also triggers the release of endorphins, the body’s natural painkillers, and produces a general sense of well-being.
Joyce Meyer (I Dare You: Embrace Life with Passion)
Open-plan offices have been found to reduce productivity and impair memory. They’re associated with high staff turnover. They make people sick, hostile, unmotivated, and insecure. Open-plan workers are more likely to suffer from high blood pressure and elevated stress levels and to get the flu; they argue more with their colleagues;
Susan Cain (Quiet: The Power of Introverts in a World That Can't Stop Talking)
Correct thinking provides a sense of certainty. Without it, we fear that faith is on life support at best, dead and buried at worst. And who wants a dead or dying faith? So this fear of losing a handle on certainty leads to a preoccupation with correct thinking, making sure familiar beliefs are defended and supported at all costs. How strongly do we hold on to the old ways of thinking? Just recall those history courses where we read about Christians killing other Christians over all sorts of disagreements about doctrines few can even articulate today. Or perhaps just think of a skirmish you’ve had at church over a sermon, Sunday-school lesson, or which candidate to vote into public office. Preoccupation with correct thinking. That’s the deeper problem. It reduces the life of faith to sentry duty, a 24/7 task of pacing the ramparts and scanning the horizon to fend off incorrect thinking, in ourselves and others, too engrossed to come inside the halls and enjoy the banquet. A faith like that is stressful and tedious to maintain. Moving toward different ways of thinking, even just trying it on for a while to see how it fits, is perceived as a compromise to faith, or as giving up on faith altogether. But nothing could be further from the truth. Aligning faith in God and certainty about what we believe and needing to be right in order to maintain a healthy faith—these do not make for a healthy faith in God. In a nutshell, that is the problem. And that is what I mean by the “sin of certainty.
Peter Enns (The Sin of Certainty: Why God Desires Our Trust More Than Our "Correct" Beliefs)
Many treatment approaches for traumatic stress focus on desensitizing patients to their past, with the expectation that reexposure to their traumas will reduce emotional outbursts and flashbacks. I believe that this is based on a misunderstanding of what happens in traumatic stress. We must most of all help our patients to live fully and securely in the present. In order to do that, we need to help bring those brain structures that deserted them when they were overwhelmed by trauma back. Desensitization may make you less reactive, but if you cannot feel satisfaction in ordinary everyday things like taking a walk, cooking a meal, or playing with your kids, life will pass you by.
Bessel van der Kolk (The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma)
Prior to the monotheistic Yahweh, the gods made sense, in that they had familiar, if supra-human appetites—they didn’t just want a lamb shank, they wanted the best lamb shank, wanted to seduce all the wood nymphs, and so on. But the early Jews invented a god with none of those desires, who was so utterly unfathomable, unknowable, as to be pants-wettingly terrifying. So even if His actions are mysterious, when He intervenes you at least get the stress-reducing advantages of attribution—it may not be clear what the deity is up to, but you at least know who is responsible for the locust swarm or the winning lottery ticket. There is Purpose lurking, as an antidote to the existential void.
Robert M. Sapolsky (Why Zebras Don't Get Ulcers)
Success is shown to us as a straight line, heading in one direction, up. There are no detours, no turn-arounds, no missteps allowed... When you aren’t allowed to fail, either due to the expectations of others or yourself, although it may seem like you are being pragmatic and focusing on how to succeed, you are actually making it that much harder for yourself.
Geetanjali Mukherjee (Anyone Can Get An A+: How To Beat Procrastination, Reduce Stress and Improve Your Grades)
But one of the main reasons why Denmark does so well in international happiness surveys is the welfare state, as it reduces uncertainty, worries and stress in the population. You can say that Denmark is the happiest country in the world or you can say that Denmark is the least unhappy country in the world. The welfare state is really good (not perfect, but good) at reducing extreme unhappiness. Universal and free health care, free university education and relatively generous unemployment benefits go a long way towards reducing unhappiness.
Meik Wiking (The Little Book of Hygge: The Danish Way to Live Well)
Open-plan offices have been found to reduce productivity and impair memory. They’re associated with high staff turnover. They make people sick, hostile, unmotivated, and insecure. Open-plan workers are more likely to suffer from high blood pressure and elevated stress levels and to get the flu; they argue more with their colleagues; they worry about coworkers eavesdropping on their phone calls and spying on their computer screens. They have fewer personal and confidential conversations with colleagues. They’re often subject to loud and uncontrollable noise, which raises heart rates; releases cortisol, the body’s fight-or-flight “stress” hormone; and makes people socially distant, quick to anger, aggressive, and slow to help others.
Susan Cain (Quiet: The Power of Introverts in a World That Can't Stop Talking)
A final depressing point about inequality and violence. As we've seen, a rat being shocked activates a stress response. But a rat being shocked who can then bite the hell out of another rat has less of a stress response. Likewise with baboons - if you are low ranking, a reliable way to reduce glucocorticoid secretion is to displace aggression onto those even lower in the pecking order. It's something similar here - despite the conservative nightmare of class warfare, of the poor rising up to slaughter the wealthy, when inequality fuels violence, it is mostly the poor preying on the poor.
Robert M. Sapolsky
When you use the 5 Steps, your self-regulation improves and you can start getting a handle on managing your anxiety. This doesn’t mean it will go away entirely; you actually don’t want it to, because anxiety is telling you something about your life that you need to know. It does mean, however, that your anxiety will decrease over time, and you will learn to manage it—it will work for you and not against you. Anxiety is not an illness; it is a warning signal that something needs attention in your life. It is normal to feel periods of anxiety. The Neurocycle method can help you find and manage what needs attention.
Caroline Leaf (Cleaning Up Your Mental Mess: 5 Simple, Scientifically Proven Steps to Reduce Anxiety, Stress, and Toxic Thinking)
A mountain of recent data on open-plan offices from many different industries corroborates the results of the games. Open-plan offices have been found to reduce productivity and impair memory. They’re associated with high staff turnover. They make people sick, hostile, unmotivated, and insecure. Open-plan workers are more likely to suffer from high blood pressure and elevated stress levels and to get the flu; they argue more with their colleagues; they worry about coworkers eavesdropping on their phone calls and spying on their computer screens. They have fewer personal and confidential conversations with colleagues. They’re often subject to loud and uncontrollable noise, which raises heart rates; releases cortisol, the body’s fight-or-flight “stress” hormone; and makes people socially distant, quick to anger, aggressive, and slow to help others.
Susan Cain (Quiet: The Power of Introverts in a World That Can't Stop Talking)
The experience of psychological trauma, as is typically diagnosed (posttraumatic stress disorder [PTSD]), has at least some of the following symptoms: • Reliving the trauma: This can happen through nightmares, flashbacks, or reexperiencing as a result of being in the presence of stimuli reminiscent of the traumatic event. • Efforts to avoid thoughts or feelings that are associated with the trauma. • Efforts to avoid activities or situations that arouse memories of the trauma. • Inability to remember some important aspect of the trauma (psychogenic amnesia). • Marked reduced interest in important activities. • Feeling of a lack of interest or expulsion by others. • Limited affect; such as inability to cherish loving feelings. • A feeling of not having any future (foreshortened future); not expecting to have a career, get married, have children, or live a long life. • Hypervigilance (heightened sensitivity to possible traumatic stimuli).
Alan Downs (The Velvet Rage: Overcoming the Pain of Growing Up Gay in a Straight Man's World)
1. Live (or work) in the moment. Instead of always thinking about what’s next on your to-do list, focus on the task or conversation at hand. You will become not only more productive but also more charismatic. 2. Tap into your resilience. Instead of living in overdrive, train your nervous system to bounce back from setbacks. You will naturally reduce stress and thrive in the face of difficulties and challenges. 3. Manage your energy. Instead of engaging in exhausting thoughts and emotions, learn to manage your stamina by remaining calm and centered. You’ll be able to save precious mental energy for the tasks that need it most. 4. Do nothing. Instead of spending all your time focused intently on your field, make time for idleness, fun, and irrelevant interests. You will become more creative and innovative and will be more likely to come up with breakthrough ideas. 5. Be good to yourself. Instead of only playing to your strengths and being self-critical, be compassionate with yourself and understand that your brain is built to learn new things. You will improve your ability to excel in the face of challenge and learn from mistakes. 6. Show compassion to others. Instead of remaining focused on yourself, express compassion to and show interest in those around you and maintain supportive relationships with your co-workers, boss, and employees. You will dramatically increase the loyalty and commitment of your colleagues and employees, thereby improving productivity, performance, and influence. These
Emma Seppälä (The Happiness Track: How to Apply the Science of Happiness to Accelerate Your Success)
Open-plan offices have been found to reduce productivity and impair memory. They’re associated with high staff turnover. They make people sick, hostile, unmotivated, and insecure. Open-plan workers are more likely to suffer from high blood pressure and elevated stress levels and to get the flu; they argue more with their colleagues; they worry about coworkers eavesdropping on their phone calls and spying on their computer screens. They have fewer personal and confidential conversations with colleagues.
Susan Cain (Quiet: The Power of Introverts in a World That Can't Stop Talking)
Environmental influences also affect dopamine. From animal studies, we know that social stimulation is necessary for the growth of the nerve endings that release dopamine and for the growth of receptors that dopamine needs to bind to in order to do its work. In four-month-old monkeys, major alterations of dopamine and other neurotransmitter systems were found after only six days of separation from their mothers. “In these experiments,” writes Steven Dubovsky, Professor of Psychiatry and Medicine at the University of Colorado, “loss of an important attachment appears to lead to less of an important neurotransmitter in the brain. Once these circuits stop functioning normally, it becomes more and more difficult to activate the mind.” A neuroscientific study published in 1998 showed that adult rats whose mothers had given them more licking, grooming and other physical-emotional contact during infancy had more efficient brain circuitry for reducing anxiety, as well as more receptors on nerve cells for the brain’s own natural tranquilizing chemicals. In other words, early interactions with the mother shaped the adult rat’s neurophysiological capacity to respond to stress. In another study, newborn animals reared in isolation had reduced dopamine activity in their prefrontal cortex — but not in other areas of the brain. That is, emotional stress particularly affects the chemistry of the prefrontal cortex, the center for selective attention, motivation and self-regulation. Given the relative complexity of human emotional interactions, the influence of the infant-parent relationship on human neurochemistry is bound to be even stronger. In the human infant, the growth of dopamine-rich nerve terminals and the development of dopamine receptors is stimulated by chemicals released in the brain during the experience of joy, the ecstatic joy that comes from the perfectly attuned mother-child mutual gaze interaction. Happy interactions between mother and infant generate motivation and arousal by activating cells in the midbrain that release endorphins, thereby inducing in the infant a joyful, exhilarated state. They also trigger the release of dopamine. Both endorphins and dopamine promote the development of new connections in the prefrontal cortex. Dopamine released from the midbrain also triggers the growth of nerve cells and blood vessels in the right prefrontal cortex and promotes the growth of dopamine receptors. A relative scarcity of such receptors and blood supply is thought to be one of the major physiological dimensions of ADD. The letters ADD may equally well stand for Attunement Deficit Disorder.
Gabor Maté (Scattered: How Attention Deficit Disorder Originates and What You Can Do About It)
So the Deep Nutrition formula for weight loss is simple: Get rid of inflammation that blocks cellular communication, and eat foods that enable you to convert fat cells into healthier tissues. Of course, there’s more to health than a healthy diet. Sleep and physical activity generate other chemicals that help your body know what you are expecting of it. So in order to reshape your body and achieve maximum health, your regimen must include eating real food, resting properly, reducing stress, and doing the right kinds of exercise.
Catherine Shanahan (Deep Nutrition: Why Your Genes Need Traditional Food)
If the sleep disruption is repeated night after night, the actual measured impairments do not remain constant. Instead, there is an escalating accumulation of sleepiness that produces in adults continuing increases in headaches, gastrointestinal complaints, forgetfulness, reduced concentration, fatigue, emotional ups and downs, difficulty in staying awake during the daytime, irritability, and difficulty awakening. Not only do the adults describe themselves as more sleepy and mentally exhausted, they also feel more stressed. The stress may be a direct consequence of partial sleep deprivation or it may result from the challenge of coping with increasing amounts of daytime sleepiness. Think how hard it would be to concentrate or be motivated if you were struggling every day to stay awake. If children have
Marc Weissbluth (Healthy Sleep Habits, Happy Child)
UNTIL I TOOK UP distance running, I found it easy to take it easy. I had no difficulty following the warnings of the experts. “Avoid stress,” cautioned the physicians. I did. “Reduce your tensions,” advised the psychologists. I did. “Rest that restless heart,” counseled the clergy. I did. Doing these things requires no effort when you are lacking what Santayana called America’s ruling passion—a love for business—when you are a lifelong non-joiner whose greatest desire is not to become involved, when almost everyone you meet is less interesting than your own ideas, and when your inner life has more reality than your outer one.
George Sheehan (The Essential Sheehan: A Lifetime of Running Wisdom from the Legendary Dr. George Sheehan)
The mystics have always stressed the religious aspect of Islam, the rationalists the other one. All the same, both of them have always had difficulties with Islam, simply because it cannot be put into any of their classifications. Take wudu as an example. A mystic will define it as a religious ablution with symbolic meaning. A rationalist will look upon it as a matter of hygiene only. They are both right, but only partly. The defectiveness of the mystic explanation lies in the fact that it lets the hygienic side of wudu become a mere form. Following the same logic in other questions, this approach will reduce Islam to pure religion, by eliminating all physical, intellectual, and social components from it. The rationalists take quite the opposite way. By neglecting the religious side, they degrade Islam to a political movement only, creating a new type of nationalism from it, a so called Islamic nationalism, deprived of ethical-religious substance, empty and equal to all other nationalisms in this regard. To be a Muslim in this case, does not represent an appeal or a duty, a moral or a religious obligation, or any attitude to the universal truth. It means only belonging to a group different from the other one. Islam has never been only a nation. Rather, Islam is a call to a nation, " to enjoin the right and to forbid the wrong" Quran- that is, to perform a moral mission. If we disregard the political component of Islam and accept religious mysticism , we silently admit dependence and slavery. On the contrary, if we ignore the religious component , we cease to be any moral force.
Alija Izetbegović
Honesty requires that we each recognize the need to limit procreation, consumption, and waste, but equally we must radically reduce our expectations that machines will do our work for us or that therapists can make us learned or healthy. The only solution to the environmental crisis is the shared insight of people that they would be happier if they could work together and care for each other. Such an inversion of the current world view requires intellectual courage for it exposes us to the unenlightened yet painful criticism of being not only anti-people and against economic progress, but equally against liberal education and scientific and technological advance. We must face the fact that the imbalance between man and the environment is just one of several mutually reinforcing stresses, each distorting the balance of life in a different dimension. In this view, overpopulation is the result of a distortion in the balance of learning, dependence on affluence is the result of a radical monopoly of institutional over personal values, and faulty technology is inexorably consequent upon a transformation of means into ends
Ivan Illich (Tools for Conviviality)
including salutary effects on the following: • major depression • drug addiction • binge eating • smoking cessation • stress among cancer patients • loneliness among senior citizens • ADHD • asthma • psoriasis • irritable bowel syndrome Studies also indicated that meditation reduced levels of stress hormones, boosted the immune system, made office workers more focused, and improved test scores on the GRE. Apparently mindfulness did everything short of making you able to talk to animals and bend spoons with your mind. This research boom got its start with a Jew-Bu named Jon Kabat-Zinn, a Manhattan-raised, MIT-trained microbiologist who claimed to have had an elaborate epiphany—a “vision,” he called it—while on a retreat in 1979. The substance of the vision was that he could bring meditation to a much broader audience by stripping it of Buddhist metaphysics. Kabat-Zinn designed something called Mindfulness Based Stress Reduction (MBSR), an eight-week course that taught secularized meditation to tens of thousands of people around America and the world. Having a simple, replicable meditation protocol made it easy to test the effects on patients.
Dan Harris (10% Happier)
If the social stress is physical, sexual, or emotional abuse, the way to treat the depression is to stop the abuse. Unfortunately, advocates of the biochemical treatment of depression have gone along with the view of academic theory and popular culture that the problem is entirely within the skull of the victim. Enthusiasm for biochemical treatment and research is partly due to the fact that it helps perpetuate the myth that suicide and depression should be treated by changing the victim, not by changing ourselves. As long as we have a narrow view of the causes of biochemical imbalance, such as limiting it to innate genetic defects, we can practice denial on the social complicity in the causation of suicide. The narrow view does nothing to help reduce pain and increase resources for the millions of people whose problems do not respond to medications. It also deprives us of an opportunity for progress in a much broader area for social reform. The dynamics behind the oppression of the suicidal is similar to the dynamics of other forms of injustice; progress in one area can support progress in other areas.
David L. Conroy (Out of the Nightmare: Recovery from Depression and Suicidal Pain)
This accounted not only for the habit of abbreviating whenever possible, but also for the almost exaggerated care that was taken to make every word easily pronounceable. In Newspeak, euphony outweighed every consideration other than exactitude of meaning. Regularity of grammar was always sacrificed to it when it seemed necessary. And rightly so, since what was required, above all for political purposes, were short clipped words of unmistakable meaning which could be uttered rapidly and which roused the minimum of echoes in the speaker’s mind. The words of the B vocabulary even gained in force from the fact that nearly all of them were very much alike. Almost invariably these words—goodthink, Minipax, prolefeed, sexcrime, joy camp, Ingsoc, bellyfeel, thinkpol, and countless others—were words of two or three syllables, with the stress distributed equally between the first syllable and the last. The use of them encouraged a gabbling style of speech, at once staccato and monotonous. And this was exactly what was aimed at. The intention was to make speech, and especially speech on any subject not ideologically neutral, as nearly as possible independent of consciousness. For the purposes of everyday life it was no doubt necessary, or sometimes necessary, to reflect before speaking, but a Party member called upon to make a political or ethical judgment should be able to spray forth the correct opinions as automatically as a machine gun spraying forth bullets. His training fitted him to do this, the language gave him an almost foolproof instrument, and the texture of the words, with their harsh sound and a certain willful ugliness which was in accord with the spirit of Ingsoc, assisted the process still further. So did the fact of having very few words to choose from. Relative to our own, the Newspeak vocabulary was tiny, and new ways of reducing it were constantly being devised.
George Orwell (1984)
Predominantly inattentive type Perhaps the majority of girls with AD/HD fall into the primarily inattentive type, and are most likely to go undiagnosed. Generally, these girls are more compliant than disruptive and get by rather passively in the academic arena. They may be hypoactive or lethargic. In the extreme, they may even seem narcoleptic. Because they do not appear to stray from cultural norms, they will rarely come to the attention of their teacher. Early report cards of an inattentive type girl may read, "She is such a sweet little girl. She must try harder to speak up in class." She is often a shy daydreamer who avoids drawing attention to herself. Fearful of expressing herself in class, she is concerned that she will be ridiculed or wrong. She often feels awkward, and may nervously twirl the ends of her hair. Her preferred seating position is in the rear of the classroom. She may appear to be listening to the teacher, even when she has drifted off and her thoughts are far away. These girls avoid challenges, are easily discouraged, and tend to give up quickly. Their lack of confidence in themselves is reflected in their failure excuses, such as, "I can't," "It's too hard," or "I used to know it, but I can't remember it now." The inattentive girl is likely to be disorganized, forgetful, and often anxious about her school work. Teachers may be frustrated because she does not finish class work on time. She may mistakenly be judged as less bright than she really is. These girls are reluctant to volunteer for a project orjoin a group of peers at recess. They worry that other children will humiliate them if they make a mistake, which they are sure they will. Indeed, one of their greatest fears is being called on in class; they may stare down at their book to avoid eye contact with the teacher, hoping that the teacher will forget they exist for the moment. Because interactions with the teacher are often anxiety-ridden, these girls may have trouble expressing themselves, even when they know the answer. Sometimes, it is concluded that they have problems with central auditory processing or expressive language skills. More likely, their anxiety interferes with their concentration, temporarily reducing their capacity to both speak and listen. Generally, these girls don't experience this problem around family or close friends, where they are more relaxed. Inattentive type girls with a high IQ and no learning disabilities will be diagnosed with AD/HD very late, if ever. These bright girls have the ability and the resources to compensate for their cognitive challenges, but it's a mixed blessing. Their psychological distress is internalized, making it less obvious, but no less damaging. Some of these girls will go unnoticed until college or beyond, and many are never diagnosed they are left to live with chronic stress that may develop into anxiety and depression as their exhausting, hidden efforts to succeed take their toll. Issues
Kathleen G. Nadeau (Understanding Girls With AD/HD)
Much of the so-called environmental movement today has transmuted into an aggressively nefarious and primitive faction. In the last fifteen years, many of the tenets of utopian statism have coalesced around something called the “degrowth” movement. Originating in Europe but now taking a firm hold in the United States, the “degrowthers,” as I shall characterize them, include in their ranks none other than President Barack Obama. On January 17, 2008, Obama made clear his hostility toward, of all things, electricity generated from coal and coal-powered plants. He told the San Francisco Chronicle, “You know, when I was asked earlier about the issue of coal . . . under my plan of a cap and trade system, electricity rates would necessarily skyrocket. . . .”3 Obama added, “. . . So if somebody wants to build a coal-powered plant, they can. It’s just that it will bankrupt them because they’re going to be charged a huge sum for all the greenhouse gas that’s being emitted.”4 Degrowthers define their agenda as follows: “Sustainable degrowth is a downscaling of production and consumption that increases human well-being and enhances ecological conditions and equity on the planet. It calls for a future where societies live within their ecological means, with open localized economies and resources more equally distributed through new forms of democratic institutions.”5 It “is an essential economic strategy to pursue in overdeveloped countries like the United States—for the well-being of the planet, of underdeveloped populations, and yes, even of the sick, stressed, and overweight ‘consumer’ populations of overdeveloped countries.”6 For its proponents and adherents, degrowth has quickly developed into a pseudo-religion and public-policy obsession. In fact, the degrowthers insist their ideology reaches far beyond the environment or even its odium for capitalism and is an all-encompassing lifestyle and governing philosophy. Some of its leading advocates argue that “Degrowth is not just an economic concept. We shall show that it is a frame constituted by a large array of concerns, goals, strategies and actions. As a result, degrowth has now become a confluence point where streams of critical ideas and political action converge.”7 Degrowth is “an interpretative frame for a social movement, understood as the mechanism through which actors engage in a collective action.”8 The degrowthers seek to eliminate carbon sources of energy and redistribute wealth according to terms they consider equitable. They reject the traditional economic reality that acknowledges growth as improving living conditions generally but especially for the impoverished. They embrace the notions of “less competition, large scale redistribution, sharing and reduction of excessive incomes and wealth.”9 Degrowthers want to engage in polices that will set “a maximum income, or maximum wealth, to weaken envy as a motor of consumerism, and opening borders (“no-border”) to reduce means to keep inequality between rich and poor countries.”10 And they demand reparations by supporting a “concept of ecological debt, or the demand that the Global North pays for past and present colonial exploitation in the Global South.”11
Mark R. Levin (Plunder and Deceit: Big Government's Exploitation of Young People and the Future)