Stress Reduction Techniques (02:26)

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Meditation is gaining global popularity. Chronic stress can damage the brain, trigger mental disorders, and be deadly. This film will examine scientifically proven relaxation methods.

Depression Case (01:43)

Abigail Yardimci became depressed while raising her young sons alone and caring for her dying father. She recovered with therapy.

Physiological Stress Response (02:11)

The amygdala orders the adrenals to release stress hormone that increases heart rate and blood pressure. Multiple stressors risk main artery rupture or cerebral hemorrhage. Stress hormone can cause heart failure or cancer.

Stress and Depression (03:00)

Excessive cortisol can destroy part of the brain. Mice confined to a wire cylinder developed damage to their hippocampus neurons. The hippocampus shrinks in depressed humans

Stress Response and Human Evolution (02:11)

Hunter gatherers were programmed to react quickly to life threatening events. Modern lifestyles produce chronic stress, compounded by long working hours and sleep deprivation. The brain cannot handle cortisol over secretion.

Mind Wandering (02:24)

Remembering stressful events triggers the stress response. Reflecting on past or future, rather than being in the moment, can cause unhappiness. A study showed we spend 47% of our waking hours partially distracted.

Resiliency to Stress (02:27)

Some people are more vulnerable to stressful events than others. Researchers found subjects with lower NPY levels react more strongly. Scientists have identified more than ten stress response associated genes. Traumatic stress in childhood and adolescence also affects resiliency.

Childhood Trauma and Stress Susceptibility (02:41)

British researchers following 7,700 people from childhood to adulthood found that bullying has long lasting psychological effects. Larger amygdala increase vulnerability to stress.

Eye Movement Desensitization and Reprocessing (04:29)

The WHO promotes EMDR therapy for reversing the effects of childhood bullying or abuse. Following a light stimulates the brain, helping patients to reprocess traumatic experiences. View a session in progress.

Reducing Childhood Trauma (02:41)

Researchers found constant cortisol levels among children exposed to abuse and neglect in poor New York neighborhoods. After a ten week program helping mothers improve communication with their babies, children had improved cortisol patterns.

Coping with Stress (04:44)

Astronauts undergo special programs to work in high stress situations. Participants identify things that will lift their spirits under stress, and then use those methods consciously.

Depression Recovery Program (04:33)

Subjects with subthreshold depression ranked stress reduction activities with a point system. This allowed them to objectively understand how their mood related to specific actions, and to form positive habits. These increase the frontal cortex response to amygdala stimulation.

Smart-Op Program (02:51)

NASA funded a UCLA stress-reduction study using guided muscle relaxation, biofeedback exercises, and controlled breathing.

Global Attention on "Mindfulness" (03:58)

Companies, schools, and prisons are using meditation for stress reduction. An eight week program reduces physical and psychological symptoms by 35%. Hear how the technique addresses mind wandering.

Mindfulness Benefits (03:44)

Yardimci used meditation during therapy for her depression; it has helped reduce her stress. Subjects had increased hippocampus density and decreased amygdala size after an eight week program.

Brain Chemistry Changes from Mindfulness (02:23)

Meditation decreases RIPK2 gene activity and regulates cortisol levels—without medication. Hear a summary of stress reduction approaches.

Credits: Killer Stress—The Remedies: Medical Revolution (00:39)

Credits: Killer Stress—The Remedies: Medical Revolution