
The Stress Code
Description
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- NATASHA SIDERIS, Founder and CEO of the Tashas group
Stress impacts all facets of our lives and has devastating effects on the global economy, including reduced productivity and the burden it places on healthcare systems. Decades of research show that chronic stress severely compromises our physical and mental health. More recently, it has been revealed that stress can destabilise our DNA and affect our genetic integrity. This promotes many of the diseases that societies are currently grappling with and could potentially impact future generations.
Yet stress has two faces: ongoing stress is one of the biggest challenges faced globally, but short intervals of stress can actually offer tremendous potential to grow, break personal barriers and excel.
Turning the traditional stress paradigm on its head, The Stress Code does not advocate stress avoidance, but rather aims to create an adaptable strategy to better manage stress. Supported by extensive scientific research, the book offers readers tools and skills to help buffer the adverse effects of chronic stress, enhance functionality and health, and help us to thrive in situations of adversity.
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www.suttonhealth.co.za
Content
- Intro
- The Stress Code
- AUTHOR'S NOTE
- preface
- how to use this book
- Impending stress
- A stressful event
- Persistent stressful conditions
- Post-stress health issues
- Stress and corporate leadership
- 1
- introduction
- THE CENTRAL MESSAGES
- STRESS AND POSITIVE LIFE CHANGES - A PERSONAL NARRATIVE
- THE DECIDING FACTOR
- 2
- the science of stress
- THE INEVITABLE PHYSICAL BREAKDOWN
- THE STRESS RESPONSE - A SYSTEM IN CONFLICT
- UNDERSTANDING THE BIOLOGICAL PROCESS
- The first wave - SAM axis
- The second wave - HPA axis
- CHAPTER SUMMARY
- 3
- stress in the workplace
- THE WHITEHALL STUDIES
- Triggers in stress
- Leaders create the culture
- More about clinical depression and anxiety disorders
- CHAPTER SUMMARY
- 4
- cracking the stress code
- ATHLETES AND STRESS
- How do athletes buffer extreme stress?
- A model for stress resilience
- CHAPTER SUMMARY
- 5
- step 1: CHANGE YOUR PERCEPTION OF STRESS
- A NEGATIVE PERCEPTION OF STRESS IS BAD FOR YOUR HEALTH
- REFRAMING STRESS AS A POSITIVE EXPERIENCE PROMOTES HEALTH AND PERFORMANCE
- Perception - a personal journey
- CHAPTER SUMMARY
- 6
- STEP 2: CHANGE YOUR BEHAVIOUR
- THE BIG QUESTION
- Caring for others
- Charity
- Compassion and verbal support for others
- THE IMPACT OF ALL THE PRO-SOCIAL BEHAVIOURS ROLLED INTO ONE
- Change your behaviour - change your life
- CHAPTER SUMMARY
- 7
- STEP 3: SHUT IT DOWN
- THE VAGUS NERVE
- Visceral manipulation
- Massage therapy
- Controlled breathing exercises
- Swimming
- Cold facial immersion
- Yoga
- Meditation
- Music
- Genes, inflammation and lifestyle choices
- CHAPTER SUMMARY
- 8
- STEP 4: REBUILD AND REPAIR
- REBUILDING THE BRAIN AND BODY
- Elevating BDNF levels through exercise
- Elevating growth hormone levels through exercise
- Go outdoors
- Intermittent fasting and caloric restriction for a stronger body and mind
- FOOD AND SUPPLEMENTS IN THE FIGHT AGAINST CHRONIC STRESS
- Curcumin
- Resveratrol
- Omega-3 fatty acids
- Multivitamins
- B vitamins
- Serotonin and the microbiome
- Adaptogens - a force to be reckoned with
- An important note on healthy stress (eustress)
- Green tea and its role in stress resilience
- The stress-buffering effects of cacao/cocoa
- Brain boosting chocolate smoothie
- CHAPTER SUMMARY
- 9
- alcohol
- THE ARGUMENT AGAINST MODERATEALCOHOL CONSUMPTION
- THE ARGUMENT FOR MODERATE ALCOHOL CONSUMPTION
- ALCOHOL AND CHRONIC STRESS
- Stress, alcohol and the hormonal system
- ALCOHOL, STRESS AND GROWTH HORMONE
- Growth hormone levels plummet
- ALCOHOL AND SLEEP
- CHAPTER SUMMARY
- 10
- putting it all together
- BUILDING THE PERFECT RESILIENCE MODEL
- Small or big steps - know yourself
- Stepping out of your comfort zone
- The power of the mind
- THE STRESS CONTINUUM
- Consistency over time
- STRESS RESILIENCE TEMPLATES
- TEMPLATE FOR YOUR OWN STRESS RESILIENCE PROGRAMME
- REFERENCES
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File format: ePUB
Copy protection: Adobe-DRM (Digital Rights Management)
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