#stress

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B GRACE BULLOCK PhD

Professional Consultant | Strategist | Policy Advisor | Psychologist | Educator | Research Scientist | Author | Speaker

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Yoga eases depression, changes biomarkers of stress

B Grace Bullock PhD

Sep 16, 2019
4 min

Yoga eases depression, changes biomarkers of stress

Research finds that regular yoga practice may curb symptoms of depression and alter important stress-related biomarkers. Depression impacts 17 million American adults annually, often contributing to severe impairments in physical and social functioning. Women are roughly 2 times more likely to suffer from depressive disorders including major depression and dysthymia. Research published in the Journal of Alternative and Complementary Medicine suggests that a 12-week yoga inter

Mind-body therapies may alter your DNA

B Grace Bullock PhD

Sep 16, 2019
3 min

Mind-body therapies may alter your DNA

A new review of the published research finds that mindfulness practices like meditation and yoga may alter gene expression linked to stress and inflammation. We all know that persistent stress damages the body, mind and brain. In large part, this occurs because stress activates the immune system, mobilizing the body’s natural defenses. Scientific evidence shows that prolonged stress is linked to changes in DNA responsible for inflammation and immune system burnout, increasing

How mindfulness beats job stress and burnout

B Grace Bullock PhD

Sep 16, 2019
3 min

How mindfulness beats job stress and burnout

Two new studies reveal how mindfulness may help create work/life habits that help you leave work at work, deal with stress, and remain self-aware and alert. Work-related stress and job burnout are among the leading causes of poor physical and mental health, with many workers suffering from anxiety, depression, and exhaustion. In recent years, numerous stress management interventions and mindfulness-based workplace programs have come to the rescue, promising less stress. But d

Why deep breathing calms us down

B Grace Bullock PhD

Sep 16, 2019
3 min

Why deep breathing calms us down

Researchers at Stanford University may have uncovered link between how you breathe and how your brain functions. It has long been known that slow, deep breathing induces relaxation and a sense of calm. Despite the benefits of controlled breathing, research has yet to fully elucidate the mechanisms through which alterations in breath reduce stress and anxiety. In a new study, researchers at Stanford University may have solved this mystery, at least in mice. Breathing is an aut

Could your stress be all in your head?

B Grace Bullock PhD

Sep 16, 2019
3 min

Could your stress be all in your head?

Benjamin Franklin once said: “In this world nothing can be said to be certain, except death and taxes.” While he was right about those two, he forgot to add a third to the list: stress. Research shows that how you interpret a given situation may determine whether or not you experience it as being stressful. Despite our best efforts, stress remains inevitable, whether at work or at home. Although we can’t escape stress, yoga and other mind-body approaches offer skills for appr

Listening to your body can protect you from stress

B Grace Bullock PhD

Sep 16, 2019
3 min

Listening to your body can protect you from stress

Research shows that people who accurately observe and interpret bodily signals are more resilient to stress. Interoception refers to the capacity to accurately detect and interpret bodily cues. Some of these cues are obvious, such as when you accidentally touch a hot surface. But interoception also involves being aware of the body’s more subtle signals. Research suggests that the more sensitive you are to those signs, the better your ability to cope effectively with stress ma

Can your stress change my brain?

B Grace Bullock PhD

Sep 16, 2019
3 min

Can your stress change my brain?

Canadian researchers have discovered that other people’s stress can alter your brain as much as real stress. We all know that chronic stress is bad for us. Research just published in the journal Nature Neuroscience shows that other people’s stress can change our brains in the same ways that real stress can. The effects of stress are widespread. Psychologically, stress is tied to depression, anxiety disorders, and PTSD. Physically, chronic stress is linked to inflammation that

How to stop your stories from running your life

B Grace Bullock PhD

Sep 16, 2019
7 min

How to stop your stories from running your life

Mindful Magazine TOP POST for 2017! Research shows us that we not only have the capacity to pay attention to, and stop the chatter of our stories, but can also reduce our stress, rewire our brains, and reinvent our relationships by responding to them differently. The stories we tell, particularly the ones we’re not aware of, can profoundly shape who we are, and the decisions that we make. Recognizing our stories and how they influence how we relate to others is a hallmark of

Mindfulness & biofeedback reduce stress, depression and anxiety

B Grace Bullock PhD

Sep 16, 2019
3 min

Mindfulness & biofeedback reduce stress, depression and anxiety

Chronic stress, depression and anxiety may be successfully prevented or treated with mindfulness and biofeedback. Americans are reporting chronic stress at unprecedented rates according to a new American Psychological Association poll. Studies show that as many as one third of Americans are highly stressed at any given time, increasing their risk for depression and anxiety. Mindfulness and biofeedback techniques designed to reduce stress, may also prevent or treat mood disord

Your posture affects your self esteem

B Grace Bullock PhD

Sep 16, 2019
3 min

Your posture affects your self esteem

Researchers in New Zealand find that a slumped posture may impact your mood, self-esteem and even your response to stress. Yoga may help. A study, published in Health Psychology, included 74 adults (55% women) between the ages of 18-67 years who were randomly assigned to either an upright seated posture group (n=39) or a slumped posture (n=35) group. First they completed a number of measures of mood and self-esteem. They were then fitted with a finger cuff to continuously mon

Mind-body practices and the vagus nerve are the keys to resilience

B Grace Bullock PhD

Sep 16, 2019
5 min

Mind-body practices and the vagus nerve are the keys to resilience

Polyvagal Theory and ancient yoga philosophy share similar views when it comes to how yoga can increase self-regulation and resilience. Polyvagal Theory (PVT) has gained considerable attention among health professionals since a book of the same name was published in 2011. Based on brain science, the theory describes how information exchanged between the brain and body affects self-regulation, resilience, and how we interact with others. The vagus nerve is a key player in the

4 Tips to Stop Stress in its Tracks!

B Grace Bullock PhD

Sep 16, 2019
5 min

4 Tips to Stop Stress in its Tracks!

Feeling stressed? Here are 4 great tips that you can use right now. In a 2017 Educator Quality of Work Life Survey, roughly two thirds of the nearly 5,000 respondents said their work was “always” or “often” stressful; twice the rate felt by professionals in the general population. Sponsored by American Federation of Teachers and the Badass Teacher’s Association, school staff reported that their mental health is poor, they’re sleep deprived, and they’re more likely to be diagn

Breathing through the nose may boost your memory

B Grace Bullock PhD

Sep 16, 2019
2 min

Breathing through the nose may boost your memory

Nasal breathing may enhance your memory new research finds. Humans have long proposed a connection between how we breathe and our state of mind. In fact, modern lore tells us that breathing in deeply is the pathway to relaxation and mental peace. But does the scientific evidence back that up? A growing number of studies are now examining whether breathing affects cognition. One such study published in October in the Journal of Neuroscience looked at whether how we breathe aff

Yoga Helps You Adapt Better to Stress Examining Yoga and Heart Rate Variability

B Grace Bullock PhD

Sep 16, 2019
3 min

Yoga Helps You Adapt Better to Stress Examining Yoga and Heart Rate Variability

Heart rate variability is increasingly acknowledged as an important indicator of how healthy you are, and how well you deal with stress. Scientific evidence suggests that yoga may help to positively impact this important biomarker of stress. Did you know that your overall health and wellbeing may be determined, in part, by how flexibly your heart rate adapts to your breath? It’s a phenomenon referred to as heart rate variability (HRV). HRV is a biomarker that measures how wel

Is stress contagious?

B Grace Bullock PhD

Sep 16, 2019
4 min

Is stress contagious?

Researchers in Alberta Canada discover that stress is contagious, and that social support may help buffer these effects, but only for women. Last year Americans reported their highest stress levels in over a decade according to an American Psychological Association survey. Emotion researchers have long known that feelings like joy, sadness, and anger are “contagious.” Could this also be true for stress? A team at the Cumming School of Medicine’s Hotchkiss Brain Institute at t

Breathing rhythm affects memory and fear

B Grace Bullock PhD

Sep 16, 2019
3 min

Breathing rhythm affects memory and fear

A study finds that the rhythm of your breath can influence brain activity that enhances memory recall and emotional experience. Breathing doesn't just keep you alive. Research shows that it is directly linked to brain function and behavior. For the first time, a team of scientists Northwestern Medicine have discovered that the rhythm of breathing creates electrical activity in the brain that enhances emotional judgments and memory recall. These effects depend on whether you i

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