Aditi Nerurkar

Instead of being out there thinking about the future, which we all do. I mean, we are all guilty of this, including me. I mean, I know all of the science, and yet I'm a mere mortal, right? Like, trying to make it through this.

era of life that is very challenging for all of us for lots of different reasons. And so a movement meditation of just walking through, try for five minutes a day or even two minutes if you can try. Just walk, think about your feet on the floor, think about your posture as you're holding yourself up. And it could be also helpful because it again brings you out of, all three principles help you

by getting out of that what if thinking, thinking about the future and those anxious thoughts back to what is and being very present and grounded in the here and the now. Over time, I will say, all of these strategies seem so simple. You think like, well, how is this really going to help me? But in fact, everything that you do, like all of these strategies, you start bringing them into your life a little bit, you know, over time, they actively change your brain.

Ne muuttuvat ympäristöni siksi, että se on kutsuttu neuroplasticityksi. Yritän etsiä tietoja, koska ymmärrän, että ihmisten näyttää, kun sanon neuroplasticitystä. Se on liian pitkä sana. Neuroplasticitys tarkoittaa, että ympäristöni on muoto, kuten biseptit. Samalla tavalla kuin biseptit, jos haluaisit pitää isommat biseptit, voit laittaa vauhtia. Samalla tavalla haluat harjoittaa ympäristöni.

Neuroplasticity. Olemme ajatelleet, että vanhempi ajatus oli se, että ajatus, jonka olet syntynyt, on ajatus, jonka olet syntynyt elämään. Tämä on todella tärkeää. Nyt tiedämme, että ajatus muuttuu aktiivisesti ja kehittyy ja kasvaa ulkopuolella. Ja se on hieno asia, koska minulla on asiakkaita, joilla on 85-vuotiaita ja jotka ovat oppineet uusia asioita neuroplasticityn kautta. Ja samalla tavalla voidaan muuttaa

Some people will say, you know, I'm just a stressed out person. I have this stress response, it's who I am and I'm not going to change.

I would refute that and say, in fact, your brain is always evolving and changing and growing based on neuroplasticity. So you can change certain neural circuits and strengthen certain neural circuits and then weaken certain neural circuits. And it's simply about the doing. The more you do, when you do better, you feel better. And that's really what neuroplasticity is. It's like that your brain is a muscle just like your biceps.

You know, in the same way that you would train biceps, you can do the same for your brain. And some of these techniques, stop breathing, sticky feet, movement, meditation. I mean, there's so many that we could talk about. Actively change your brain for less stress and more resilience. Well, we are getting lots of questions from our audience. In fact, lots of folks sent questions in in advance. And I want to encourage everyone watching, if you have questions for Aditi,

When you are just, you know, normal functioning and living your day to day, your brain is governed by an area called the prefrontal cortex. So if you put your hand right here on your forehead, it's the area right behind your forehead. And that prefrontal cortex governs things like memory, planning, organization, strategic thinking, complex problem solving. In layman's terms, it's adulting, right, in the truest form.

Luon myös lisätä, että prefrontaalikorteksi ei luoda täysin, kun olet 25-vuotias. Kun olet 25-vuotias, prefrontaalikorteksi on vielä... Se on plastinen, se muuttuu. Neuroplasticitys jatkuu koko elämän kautta. Se on prefrontaalikorteksi. Kun olet stressin aikana, elämässäsi on toinen alue, joka kutsutaan amigdalaan. Amigdala on pieni, jäätökohtainen rakennus.

Deep in your brain. That is truly cave person mode. In fact, we in science call your amygdala reptile brain, because while other parts of your brain have evolved and changed through millennia, that reptilian brain is the same as it was when we were all cave people.

Ja mitä amygdala tekee? Se on keskittynyt eläimelle ja itsevaihtoehtoon. Se on se, johon kohtuullinen vaihtoehto perustuu. Ja joten teidän eläimenne on yksityisesti suunniteltu, Ken, käsittämällä lyhytä stressiä. Se on oikeastaan niin kuin teidän amygdala ja teidän eläimenne ja koko sinut. Meidän eläimet on yksityisesti suunniteltu siitä.

Kun me olimme kaupungin ihmisiä, olisimme nähneet tyhjää metsässä, ja olisimme käyneet tyhjää, vai menisimme. Olemme menneet pois. Siinä on käyneet käyneet vaihtoehtoja. Ja on erilaisia biokemiallisia asioita, jotka tapahtuvat käyneessä käyneessä vaihtoehtoja. Pupulat kääntyvät, sydäntä kääntyy väestön organeista ja musseista.

You start breathing quicker because you're trying to get oxygen to your lungs to then send it to your heart and get fresh oxygenated blood all over to your muscles. And so there's a certain biochemical cascade that happens. And then what happens is, in an ideal world, right, evolutionarily, you have that fight or flight response, the acute threat goes away, that tiger dissipates, and you come back to baseline. The challenges can, over the past several years and the modern day stressors that we have,

These tigers or these metaphorical tigers are everywhere. And it's not like they're going away. So financial struggles. We have relationship issues there because we have a little device that we can check of things happening in the world. All the headlines coming in climate disasters, humanitarian crises. And so you feel that sensation of the tiger all the time. And that amygdala just stays on in the background at a low hump. And so you're not coming back to that state, the steady state or the baseline.

And so over the past several years, particularly, it's been very challenging. And this is why stress is very much at the forefront. Stress, burnout, mental health. If there's one silver lining over the past several years is that now people are talking about it much more. We have so much more work to do to really dismantle the stigma and shame around these terms. But there's been a lot of progress made. Why? Because we are all feeling this. I mean, stress isn't the exception anymore. It's the rule, the data that I shared.

Ja siksi se on se, miten ajattelija toimii, kun ajattelee stressiä ja kestävyyttä. Ja nyt vastaan kysymykseen. Se todella riippuu siitä, miten... Kun olet lapsi ja kokeilet stressiä, koska prefrontalikorteksi on edelleen kehittynyt, sinulla on joitain vastauksia. Kun ajattelet, en tiedä, oletko sinulla joitain nuoria, mutta olet todennäköisesti ollut joitain nuoria, joita me kaikki olemme, ja näet heidän stressin vastauksensa.

It's anger and really like a full expression. And as you get older, you are socialized to change that stress response in the same way. So that internal biochemical cascade is the same. It's the external manifestation, how you present. And so unfortunately, so many of us, regardless of age, gender,

where you live, what job you have. We are seeing some real, there's a sense of universality when it comes to stress, burnout and mental health issues right now, precisely because we are not, you know, your brain, the human brain is expertly designed to handle short bursts of stress, but we are not meant for this chronic ongoing onslaught that we've been experiencing for the past several years. Well, to that point, Joanna has a question about the types of symptoms that manifest themselves when people push too far while being stressed.

What are some of the long-term consequences of living with constant stress? Oh, what a beautiful question, Joanna. It really depends on a case-by-case basis. So, think about, you might have a particular canary that you have been noticing in yourself, or maybe a loved one. For me, that canary in the coal mine was the palpitations, the stampede of wild horses across my chest, that really got my attention.