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- [Dr. Sternberg] None of us will have total control
over this situation.
This pandemic is worldwide.
It's beyond the ability for
any one individual to control it.
But, you can do something in your own small sphere
to help you feel like you're getting some degree of control.
And, it's different for every individual.
When you're stressed,
your brain starts pumping out
stress hormones and nerve chemicals.
And both of those directly affect
how the immune system does its job.
So, anything that we can do,
and each of us can do individually,
to, in some small way,
reduce some of those stressors that we can't control,
that will be an important way of helping your immune system
to do it's job to keep you healthy.
You need to think about what is your passion?
What do you love to do?
What are you good at?
And how could it possibly help others
during this pandemic situation?
There are yoga teachers who are teaching yoga online.
There are people making masks.
There are people delivering food
to people who can't get out.
It can be anything in your world
that you can do to help others.
It'll fool your brain into thinking that
you have some level of control.
And that's all you need to lower the stress response.
Not being able to be with your loved ones,
not being able to go out and socialize.
That's a huge stressor.
Social support is one of the most important ways
to reduce the stress response.
But we are incredibly fortunate,
that we are living in an era when we can connect virtually.
All of these different virtual ways of connecting,
or allowing us to have these social gatherings.
And it's really a wonderful thing.
It's a different way of connecting.
It's not the usual way that we're used to,
but it does give a level of sustenance and social support
that's really important at this time,
and then helps to reduce the stress response
and enhance those positive brain pathways
that keep you healthy.
Fresh air is really important.
The more people who spend time in an enclosed space,
where there's no fresh air or there's poor ventilation,
that's gonna make you really tired and groggy,
and you'll make more mistakes
in whatever it is that you're doing.
Either open the windows or open the doors if you can,
and the weather is okay outside.
Or put a fan near your computer
to blow away that carbon dioxide
that you're breathing out that will make you sleepy.
We know that dry air also dries out your mucous membranes,
and that makes you more susceptible to viral infections.
So, it's important to make sure that
you have enough humidity in the rooms
where you're spending most of your time.
Or, for example, where you're sleeping,
put a humidifier in the room.
And there are many elements
of the physical environment that can stress.
But, at the same time,
there are many elements that can calm.
(water gurgling)
Looking at nature, listening to nature sounds,
inhaling deeply in a fresh, nature setting.
That's calming.
You know, try to look at things,
watch things that are not stressful.
And there's plenty of stuff out there that's stressful.
And I would recommend not looking
at that stuff in the evening.
Especially because you want to get a good night's sleep.
Bright sunlight in the morning
and dimmer light in the evening,
what we call circadian light.
Lighting that follows the timing of the sun.
And that has been shown over and over again,
to help you fall asleep faster,
have a better restorative night's sleep,
and be less depressed.
Have improved moods.
Another thing that's important is the right temperature.
You know, if you take a warm bath before you go to sleep,
you take a warm shower,
that'll help get your body into a state of relaxation.
Aromatherapy is another element of integrative health
and essential oils like lavender are very effective.
So that leads to another
of the seven domains of integrative health,
which is spirituality.
Meditation, prayer, all these activities turn on those,
what we call dopamine reward pathways in the brain,
and they reduce the stress response.
Whether you're meditating,
whether you're doing Tai-Chi,
gentle exercise, gentle walking,
that will all turn on the brake
to the brain's stress response.
So, if you feel yourself getting anxious,
take a moment to just sit quietly and breathe deeply.
Now, eating healthy is a really good way
of engaging the whole family in a stress reducing activity.
(upbeat music)
The chores become a game,
and as the family works together,
that creates the social support
that helps to reduce your stress.
Walking 30 minutes a day,
eating a healthy Mediterranean diet.
And, if you engage in those simple activities,
that will help enhance your body's ability
to be resilient and to fight disease.
You can't do it on your own.
None of us can do these things on our own.
If you find yourself in a place where
you're so depressed that you can't function,
where you're grieving,
where you're thinking of taking your own life,
where you're drinking too much.
My recommendation is to seek help.
Don't try to do it on your own.
And if you can't reduce your stress response
or make yourself feel better, you haven't failed.
People will say, oh, I'm a terrible person.
I've failed.
I can't make it work.
Well, that's not true.
You haven't failed.
You just need help.
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