Stress-Proof Brain by Greenberg, Melanie -- Read -- Imperial Library of Trantor

Index

Cover Contents Introduction

Your Brain Under Stress You Can Change Your Brain A Program to Build a Stress-Proof Brain How This Book Is Organized

Part 1: Understanding Your Stress

Chapter 1: Your Brain’s Stress Response

Acute vs. Chronic Stress Your Brain Possesses Neuroplasticity How Ted Changed His Automatic Response to Stress Stress and Your Emotions Your Brain’s Response to Stress

Your Amygdala Your Hypothalamus Your Hippocampus Your Prefrontal Cortex

Your Physiological Response to Stress

Stress and Your Adrenal Glands Stress and Cortisol Stress and Your Autonomic Nervous System Stress and Your Vagus Nerve Stress and Neurotransmitters

The Effects of Chronic Stress

Stress and Your Brain Stress and Your Heart Stress and Weight Gain Stress and Your Immune System Stress and Cellular Aging

How Stressed Do You Feel? Final Thoughts

Chapter 2: What Type of Stressor Are You Facing?

Developmental Transitions Major Life Events

Unemployment or Job Loss Relationship Breakups

Chronic Stressors

Caring for a Family Member with a Disability or an Illness An Unhappy Marriage or Relationship Work Stress Loneliness

Daily Hassles Adverse Childhood Events (ACEs) Trauma How Trauma and ACEs Affect Your Stress Response Dealing with Your Stressor Final Thoughts

Part 2: Calming Your Amygdala

Chapter 3: Staying Grounded in the Present Moment

The Roots of Mindfulness Mindfulness and Your Amygdala What Is Mindfulness? Characteristics of a Mindful State of Mind

An Observing Stance Slowing Things Down Focusing on the Present Moment Replacing Fear with Curiosity Openness and Nonjudgment An Attitude of Equanimity “Being” Instead of “Doing”

The “How” of Mindfulness

Mindfulness of Your Senses Mindfulness of Objects

Integrating Mindfulness into Your Everyday Life How Mindfulness Calms Down Your Amygdala Final Thoughts

Chapter 4: Facing and Accepting Your Emotions

How Cultural Views of Emotions Can Get in Your Way Grounding Strategies Allowing and Accepting Stressful Emotions The Functional Side of Emotions Containing, Softening, and Soothing Your Emotions Expressing Your Emotions Final Thoughts

Chapter 5: Gaining Control over Your Stress

Why Control Is Important How You View Your Stress Matters Building Stress Resilience Applying Perceived Control to Reduce Your Stress Finding the Confidence to Manage Your Stress Deciding Which Parts of the Stressor You Can Control Letting Go of What You Can’t Control Final Thoughts

Chapter 6: Learning Self-Compassion

We Pressure Ourselves When Under Stress The Costs of Not Letting Up Being More Compassionate with Yourself Final Thoughts

Part 3: Moving Forward with Your Prefrontal Cortex

Chapter 7: Becoming Cognitively Flexible

Integrated and Unintegrated Brain Responses to Stress Stress and Cognitive Flexibility Overcoming Worry and Rumination De-catastrophizing Diagnosing and Overcoming Thinking Traps Final Thoughts

Chapter 8: Bringing in the Positive

Overcoming Hypervigilance Overcoming a Scarcity Mind-Set Creating Positive States of Mind Using Gratitude to Gain a New Perspective Final Thoughts

Chapter 9: Finding the Right Mind-Set

The “Stress-Is-Beneficial” Mind-Set The Benefits of Stress Becoming Gritty Final Thoughts

Chapter 10: Living Healthy in the Face of Stress

Chronic Stress and Inflammation Chronic Stress and Weight Gain Stress and Sleep Disturbance Stress and Alcohol Use Exercising to Manage Your Stress Building an Exercise Habit Improving Your Sleep Eating Healthier When You Feel Stressed Final Thoughts

Conclusion Acknowledgments Resources References