Women are less likely to receive CPR than men. Training on manikins with breasts couldĀ help

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If someone’s heart suddenly stops beating, they may only have minutes to live. Doing CPR (cardiopulmonary resusciation) can increase their chances of survival. CPR makes sure blood keeps pumping, providing oxygen to the brain and vital organs until specialist treatment arrives.

But research shows bystanders are less likely to intervene to perform CPR when that person is a woman. A recent Australian study analysed 4,491 cardiac arrests between 2017–19 and found bystanders were more likely to give CPR to men (74%) than women (65%).

Could this partly be because CPR training dummies (known as manikins) don’t have breasts? Our new research looked at manikins available worldwide to train people in performing CPR and found 95% are flat-chested.

Anatomically, breasts don’t change CPR technique. But they may influence whether people attempt it – and hesitation in these crucial moments could mean the difference between life and death.

Pixel-Shot/Shutterstock

Heart health disparities

Cardiovascular diseases – including heart disease, stroke and cardiac arrest – are the leading cause of death for women across the world.

But if a woman has a cardiac arrest outside hospital (meaning her heart stops pumping properly), she is 10% less likely to receive CPR than a man. Women are also less likely to survive CPR and more likely to have brain damage following cardiac arrests.

People cross a busy street in lined with trees in Melbourne.
Bystanders are less likely to intervene if a woman needs CPR, compared to a man. doublelee/Shutterstock

These are just some of many unequal health outcomes women experience, along with transgender and non-binary people. Compared to men, their symptoms are more likely to be dismissed or misdiagnosed, or it may take longer for them to receive a diagnosis.

Bystander reluctance

There is also increasing evidence women are less likely to receive CPR compared to men.

This may be partly due to bystander concerns they’ll be accused of sexual harassment, worry they might cause damage (in some cases based on a perception women are more ā€œfrailā€) and discomfort about touching a woman’s breast.

Bystanders may also have trouble recognising a woman is experiencing a cardiac arrest.

Even in simulations of scenarios, researchers have found those who intervened were less likely to remove a woman’s clothing to prepare for resuscitation, compared to men. And women were less likely to receive CPR or defibrillation (an electric charge to restart the heart) – even when the training was an online game that didn’t involve touching anyone.

There is evidence that how people act in resuscitation training scenarios mirrors what they do in real emergencies. This means it’s vital to train people to recognise a cardiac arrest and be prepared to intervene, across genders and body types.

Skewed to male bodies

Most CPR training resources feature male bodies, or don’t specify a sex. If the bodies don’t have breasts, it implies a male default.

For example, a 2022 study looking at CPR training across North, Central and South America, found most manikins available were white (88%), male (94%) and lean (99%).

A woman's hands press down on a male manikin torso wearing a blue jacket.
It’s extremely rare for a manikin to have breasts or a larger body. M Isolation photo/Shutterstock

These studies reflect what we see in our own work, training other health practitioners to do CPR. We have noticed all the manikins available to for training are flat-chested. One of us (Rebecca) found it difficult to find any training manikins with breasts.

A single manikin with breasts

Our new research investigated what CPR manikins are available and how diverse they are. We identified 20 CPR manikins on the global market in 2023. Manikins are usually a torso with a head and no arms.

Of the 20 available, five (25%) were sold as ā€œfemaleā€ – but only one of these had breasts. That means 95% of available CPR training manikins were flat-chested.

We also looked at other features of diversity, including skin tone and larger bodies. We found 65% had more than one skin tone available, but just one was a larger size body. More research is needed on how these aspects affect bystanders in giving CPR.

Breasts don’t change CPR technique

CPR technique doesn’t change when someone has breasts. The barriers are cultural. And while you might feel uncomfortable, starting CPR as soon as possible could save a life.

Signs someone might need CPR include not breathing properly or at all, or not responding to you.

To perform effective CPR, you should:

  • put the heel of your hand on the middle of their chest
  • put your other hand on the top of the first hand, and interlock fingers (keep your arms straight)
  • press down hard, to a depth of about 5cm before releasing
  • push the chest at a rate of 100-120 beats per minute (you can sing a song) in your head to help keep time!)

https://www.youtube.com/embed/Plse2FOkV4Q?wmode=transparent&start=94 An example of how to do CPR – with a flat-chested manikin.

What about a defibrillator?

You don’t need to remove someone’s bra to perform CPR. But you may need to if a defibrillator is required.

A defibrillator is a device that applies an electric charge to restore the heartbeat. A bra with an underwire could cause a slight burn to the skin when the debrillator’s pads apply the electric charge. But if you can’t remove the bra, don’t let it delay care.

What should change?

Our research highlights the need for a range of CPR training manikins with breasts, as well as different body sizes.

Training resources need to better prepare people to intervene and perform CPR on people with breasts. We also need greater education about women’s risk of getting and dying from heart-related diseases.

Jessica Stokes-Parish, Assistant Professor in Medicine, Bond University and Rebecca A. Szabo, Honorary Senior Lecturer in Critical Care and Obstetrics, Gynaecology and Newborn Health, The University of Melbourne

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Broccoli vs Okra – Which is Healthier?

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    Our Verdict

    When comparing broccoli to okra, we picked the broccoli.

    Why?

    Both have their merits!

    In terms of macros, broccoli has slightly more protein for approximately the same fiber and carbs, for a modest first-round win.

    In the category of vitamins, broccoli has more of vitamins B2, B5, B7, B9, C, E, and K, while okra has more of vitamins A, B1, B3, and B6, giving broccoli a 7:4 win here.

    Looking at minerals, broccoli has more iron, phosphorus, potassium, and selenium, while okra has more calcium, copper, magnesium, manganese, and zinc, giving a marginal win to okra in this round.

    In other considerations, both are great sources of polyphenols, but broccoli also contains sulforaphane, so we say broccoli wins this round.

    Adding up the sections makes for an overall win for broccoli, but by all means enjoy either or both, as diversity is best!

    Want to learn more?

    You might like:

    Broccoli Sprouts & Sulforaphane

    Enjoy!

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  • Could we one day get vaccinated against the gastro bug norovirus? Here’s where scientists areĀ at

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    Norovirus is the leading cause of acute gastroenteritis outbreaks worldwide. It’s responsible for roughly one in every five cases of gastro annually.

    Sometimes dubbed the ā€œwinter vomiting bugā€ or the ā€œcruise ship virusā€, norovirus – which causes vomiting and diarrhoea – is highly transmissible. It spreads via contact with an infected person or contaminated surfaces. Food can also be contaminated with norovirus.

    While anyone can be infected, groups such as young children, older adults and people who are immunocompromised are more vulnerable to getting very sick with the virus. Norovirus infections lead to about 220,000 deaths globally each year.

    Norovirus outbreaks also lead to massive economic burdens and substantial health-care costs.

    Although norovirus was first identified more than 50 years ago, there are no approved vaccines or antiviral treatments for this virus. Current treatment is usually limited to rehydration, either by giving fluids orally or through an intravenous drip.

    So if we’ve got vaccines for so many other viruses – including COVID, which emerged only a few years ago – why don’t we have one for norovirus?

    Pearl PhotoPix/Shutterstock

    An evolving virus

    One of the primary barriers to developing effective vaccines lies in the highly dynamic nature of norovirus evolution. Much like influenza viruses, norovirus shows continuous genetic shifts, which result in changes to the surface of the virus particle.

    In this way, our immune system can struggle to recognise and respond when we’re exposed to norovirus, even if we’ve had it before.

    Compounding this issue, there are at least 49 different norovirus genotypes.

    Both genetic diversity and changes in the virus’ surface mean the immune response to norovirus is unusually complex. An infection will typically only give someone immunity to that specific strain and for a short time – usually between six months and two years.

    All of this poses challenges for vaccine design. Ideally, potential vaccines must not only induce strong, long-lasting immunity, but also maintain efficacy across the vast genetic diversity of circulating noroviruses.

    Recent progress

    Progress in norovirus vaccinology has accelerated over the past couple of decades. While researchers are considering multiple strategies to formulate and deliver vaccines, a technology called VLP-based vaccines is at the forefront.

    VLP stands for virus-like particles. These synthetic particles, which scientists developed using a key component of the norovirus (called the major caspid protein), are almost indistinguishable from the natural structure of the virus.

    When given as a vaccine, these particles elicit an immune response resembling that generated by a natural infection with norovirus – but without the debilitating symptoms of gastro.

    What’s in the pipeline?

    One bivalent VLP vaccine (ā€œbivalentā€ meaning it targets two different norovirus genotypes) has progressed through multiple clinical trials. This vaccine showed some protection against moderate to severe gastroenteritis in healthy adults.

    However, its development recently suffered a significant setback. A phase two clinical trial in infants failed to show it effectively protected against moderate or severe acute gastroenteritis. The efficacy of the vaccine in this trial was only 5%.

    In another recent phase two trial, an oral norovirus vaccine did meet its goals. Participants who took this pill were 30% less likely to develop norovirus compared to those who received a placebo.

    This oral vaccine uses a modified adenovirus to deliver the norovirus VLP gene sequence to the intestine to stimulate the immune system.

    With the success of mRNA vaccines during the COVID pandemic, scientists are also exploring this platform for norovirus.

    Messenger ribonucleic acid (mRNA) is a type of genetic material that gives our cells instructions to make proteins associated with specific viruses. The idea is that if we subsequently encounter the relevant virus, our immune system will be ready to respond.

    Moderna, for example, is developing an mRNA vaccine which primes the body with norovirus VLPs.

    The theoretical advantage of mRNA-based vaccines lies in their rapid adaptability. They will potentially allow annual updates to match circulating strains.

    Researchers have also developed alternative vaccine approaches using just the norovirus ā€œspikesā€ located on the virus particle. These spikes contain crucial structural features, allowing the virus to infect our cells, and should elicit an immune response similar to VLPs. Although still in early development, this is another promising strategy.

    Separate to vaccines, my colleagues and I have also discovered a number of natural compounds that could have antiviral properties against norovirus. These include simple lemon juice and human milk oligosaccharides (complex sugars found in breast milk).

    Although still in the early stages, such ā€œinhibitorsā€ could one day be developed into a pill to prevent norovirus from causing an infection.

    Where to from here?

    Despite recent developments, we’re still probably at least three years away from any norovirus vaccine hitting the market.

    Several key challenges remain before we get to this point. Notably, any successful vaccine must offer broad cross-protection against genetically diverse and rapidly evolving strains. And we’ll need large, long-term studies to determine the durability of protection and whether boosters might be required.

    Norovirus is often dismissed as only a mild nuisance, but it can be debilitating – and for the most vulnerable, deadly. Developing a safe and effective norovirus vaccine is one of the most pressing and under-addressed needs in infectious disease prevention.

    A licensed norovirus vaccine could drastically reduce workplace and school absenteeism, hospitalisations and deaths. It could also bolster our preparedness against future outbreaks of gastrointestinal pathogens.

    Grant Hansman, Senior Research Fellow, Institute for Biomedicine and Glycomics, Griffith University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Think you’re good at multi-tasking? Here’s how your brain compensates – and how this changes with age

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    We’re all time-poor, so multi-tasking is seen as a necessity of modern living. We answer work emails while watching TV, make shopping lists in meetings and listen to podcasts when doing the dishes. We attempt to split our attention countless times a day when juggling both mundane and important tasks.

    But doing two things at the same time isn’t always as productive or safe as focusing on one thing at a time.

    The dilemma with multi-tasking is that when tasks become complex or energy-demanding, like driving a car while talking on the phone, our performance often drops on one or both.

    Here’s why – and how our ability to multi-task changes as we age.

    Doing more things, but less effectively

    The issue with multi-tasking at a brain level, is that two tasks performed at the same time often compete for common neural pathways – like two intersecting streams of traffic on a road.

    In particular, the brain’s planning centres in the frontal cortex (and connections to parieto-cerebellar system, among others) are needed for both motor and cognitive tasks. The more tasks rely on the same sensory system, like vision, the greater the interference.

    This is why multi-tasking, such as talking on the phone, while driving can be risky. It takes longer to react to critical events, such as a car braking suddenly, and you have a higher risk of missing critical signals, such as a red light.

    The more involved the phone conversation, the higher the accident risk, even when talking ā€œhands-freeā€.

    Generally, the more skilled you are on a primary motor task, the better able you are to juggle another task at the same time. Skilled surgeons, for example, can multitask more effectively than residents, which is reassuring in a busy operating suite.

    Highly automated skills and efficient brain processes mean greater flexibility when multi-tasking.

    Adults are better at multi-tasking than kids

    Both brain capacity and experience endow adults with a greater capacity for multi-tasking compared with children.

    You may have noticed that when you start thinking about a problem, you walk more slowly, and sometimes to a standstill if deep in thought. The ability to walk and think at the same time gets better over childhood and adolescence, as do other types of multi-tasking.

    When children do these two things at once, their walking speed and smoothness both wane, particularly when also doing a memory task (like recalling a sequence of numbers), verbal fluency task (like naming animals) or a fine-motor task (like buttoning up a shirt). Alternately, outside the lab, the cognitive task might fall by wayside as the motor goal takes precedence.

    Brain maturation has a lot to do with these age differences. A larger prefrontal cortex helps share cognitive resources between tasks, thereby reducing the costs. This means better capacity to maintain performance at or near single-task levels.

    The white matter tract that connects our two hemispheres (the corpus callosum) also takes a long time to fully mature, placing limits on how well children can walk around and do manual tasks (like texting on a phone) together.

    For a child or adult with motor skill difficulties, or developmental coordination disorder, multi-tastking errors are more common. Simply standing still while solving a visual task (like judging which of two lines is longer) is hard. When walking, it takes much longer to complete a path if it also involves cognitive effort along the way. So you can imagine how difficult walking to school could be.

    What about as we approach older age?

    Older adults are more prone to multi-tasking errors. When walking, for example, adding another task generally means older adults walk much slower and with less fluid movement than younger adults.

    These age differences are even more pronounced when obstacles must be avoided or the path is winding or uneven.

    Older adults tend to enlist more of their prefrontal cortex when walking and, especially, when multi-tasking. This creates more interference when the same brain networks are also enlisted to perform a cognitive task.

    These age differences in performance of multi-tasking might be more ā€œcompensatoryā€ than anything else, allowing older adults more time and safety when negotiating events around them.

    Older people can practise and improve

    Testing multi-tasking capabilities can tell clinicians about an older patient’s risk of future falls better than an assessment of walking alone, even for healthy people living in the community.

    Testing can be as simple as asking someone to walk a path while either mentally subtracting by sevens, carrying a cup and saucer, or balancing a ball on a tray.

    Patients can then practise and improve these abilities by, for example, pedalling an exercise bike or walking on a treadmill while composing a poem, making a shopping list, or playing a word game.

    The goal is for patients to be able to divide their attention more efficiently across two tasks and to ignore distractions, improving speed and balance.

    There are times when we do think better when moving

    Let’s not forget that a good walk can help unclutter our mind and promote creative thought. And, some research shows walking can improve our ability to search and respond to visual events in the environment.

    But often, it’s better to focus on one thing at a time

    We often overlook the emotional and energy costs of multi-tasking when time-pressured. In many areas of life – home, work and school – we think it will save us time and energy. But the reality can be different.

    Multi-tasking can sometimes sap our reserves and create stress, raising our cortisol levels, especially when we’re time-pressured. If such performance is sustained over long periods, it can leave you feeling fatigued or just plain empty.

    Deep thinking is energy demanding by itself and so caution is sometimes warranted when acting at the same time – such as being immersed in deep thought while crossing a busy road, descending steep stairs, using power tools, or climbing a ladder.

    So, pick a good time to ask someone a vexed question – perhaps not while they’re cutting vegetables with a sharp knife. Sometimes, it’s better to focus on one thing at a time.The Conversation

    Peter Wilson, Professor of Developmental Psychology, Australian Catholic University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • What you need to know about FLiRT, an emerging group of COVID-19 variants

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    What you need to know

    • COVID-19 wastewater levels are currently low, but a recent group of variants called FLiRT is making headlines.
    • KP.2 is one of several FLiRT variants, and early lab tests suggest that it’s more infectious than JN.1.
    • Getting infected with any COVID-19 variant can cause severe illness, heart problems, and death.

    KP.2, a new COVID-19 variant, is now dominant in the United States. Lab tests suggest that it may be more infectious than JN.1, the variant that was dominant earlier this year.

    Fortunately, there’s good news: Current wastewater data shows that COVID-19 infection rates are low. Still, experts are closely watching KP.2 to see if it will lead to an uptick in infections.

    Read on to learn more about KP.2 and how to stay informed about COVID-19 cases in your area.

    Where can I find data on COVID-19 cases in my area?

    Hospitals are no longer required to report COVID-19 hospital admissions or hospital capacity to the Department of Health and Human Services. However, wastewater-based epidemiology (WBE) estimates the number of COVID-19 infections in a community based on the amount of COVID-19 viral particles detected in local wastewater.

    View this map of wastewater data from the CDC to visualize COVID-19 infection rates throughout the U.S., or look up COVID-19 wastewater trends in your state.

    What do we know so far about the new variant?

    Early lab tests suggest that KP.2—one of a group of emerging variants called FLiRT—is similar to the previously dominant variant, JN.1, but it may be more infectious. If you had JN.1, you may still get reinfected with KP.2, especially if it’s been several months or longer since your last COVID-19 infection.

    A CDC spokesperson said they have no reason to believe that KP.2 causes more severe illness than other variants. Experts are closely watching KP.2 to see if it will lead to an uptick in COVID-19 cases.

    How can I protect myself from COVID-19 variants?

    Staying up to date on COVID-19 vaccines reduces your risk of severe illness, long COVID, heart problems, and death. The CDC recommends that people 65 and older and immunocompromised people receive an additional dose of the updated COVID-19 vaccine this spring.

    Wearing a high-quality, well-fitting mask reduces your risk of contracting COVID-19 and spreading it to others. At indoor gatherings, improving ventilation by opening doors and windows, using high-efficiency particulate air (HEPA) filters, and building your own Corsi-Rosenthal box can also reduce the spread of COVID-19.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • How To Stay Alive (When You Really Don’t Want To)

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    How To Stay Alive (When You Really Don’t Want To)

    A subscriber recently requested:

    āRequest: more people need to be aware of suicidal tendencies and what they can do to ward them offāž

    …and we said we’d do that one of these Psychology Sundays, so here we are, doing it!

    First of all, we’ll mention that we did previously do a main feature on managing depression (in oneself or a loved one); here it is:

    The Mental Health First Aid That You’ll Hopefully Never Need

    Now, not all depression leads to suicidality, and not all suicide is pre-empted by depression, but there’s a large enough crossover that it seems sensible to put that article here, for anyone who might find it of use, or even just of interest.

    Now, onwards, to the specific, and very important, topic of suicide.

    This should go without saying, but some of today’s content may be a little heavy.

    We invite you to read it anyway if you’re able, because it’s important stuff that we all should know, and not talking about it is part of what allows it to kill people.

    So, let’s take a deep breath, and read on…

    The risk factors

    Top risk factors for suicide include:

    • Not talking about it
    • Having access to a firearm
    • Having a plan of specifically how to commit suicide
    • A lack of social support
    • Being over 40

    Now, some of these are interesting sociologically, but aren’t very useful practically; what a convenient world it’d be if we could all simply choose to be under 40, for instance.

    Some serve as alarm bells, such as ā€œhaving a plan of specifically how to commit suicideā€.

    If someone has a plan, that plan’s never going to disappear entirely, even if it’s set aside!

    (this writer is deeply aware of the specifics of how she has wanted to end things before, and has used the advice she gives in this article herself numerous times. So far so good, still alive to write about it!)

    Specific advices, therefore, include:

    Talk about it / Listen

    Depending on whether it’s you or someone else at risk:

    • Talk about it, if it’s you
    • Listen attentively, if it’s someone else

    There are two main objections that you might have at this point, so let’s look at those:

    ā€œI have nobody to talk toā€ā€”it can certainly feel that way, sometimes, but you may be surprised who would listen if you gave them the chance. If you really can’t trust anyone around you, there are of course suicide hotlines (usually per area, so we’ll not try to list them here; a quick Internet search will get you what you need).

    If you’re worried it’ll result in bad legal/social consequences, check their confidentiality policy first:

    • Some hotlines can and will call the police, for instance.
    • Others deliberately have a set-up whereby they couldn’t even trace the call if they wanted to.
      • On the one hand, that means they can’t intervene
      • On the other hand, that means they’re a resource for anyone who will only trust a listener who can’t intervene.

    ā€œBut it is just a cry for helpā€ā€”then that person deserves help. What some may call ā€œattention-seekingā€ is, in effect, care-seeking. Listen, without judgement.

    Remove access to firearms, if applicable and possible

    Ideally, get rid of them (safely and responsibly, please).

    If you can’t bring yourself to do that, make them as inconvenient to get at as possible. Stored securely at your local gun club is better than at home, for example.

    If your/their plan isn’t firearm-related, but the thing in question can be similarly removed, remove it. You/they do not need that stockpile of pills, for instance.

    And of course you/they could get more, but the point is to make it less frictionless. The more necessary stopping points between thinking ā€œI should just kill myselfā€ and being able to actually do it, the better.

    Have/give social support

    What do the following people have in common?

    • A bullied teenager
    • A divorced 40-something who just lost a job
    • A lonely 70-something with no surviving family, and friends that are hard to visit

    Often, at least, the answer is: the absence of a good social support network

    So, it’s good to get one, and be part of some sort of community that’s meaningful to us. That could look different to a lot of people, for example:

    • A church, or other religious community, if we be religious
    • The LGBT+ community, or even just a part of it, if that fits for us
    • Any mutual-support oriented, we-have-this-shared-experience community, could be anything from AA to the VA.

    Some bonus ideas…

    If you can’t live for love, living for spite might suffice. Outlive your enemies; don’t give them the satisfaction.

    If you’re going to do it anyway, you might as well take the time to do some ā€œbucket listā€ items first. After all, what do you have to lose? Feel free to add further bucket list items as they occur to you, of course. Because, why not? Before you know it, you’ve postponed your way into a rich and fulfilling life.

    Finally, some gems from Matt Haig’s ā€œThe Comfort Bookā€:
    • ā€œThe hardest question I have been asked is: ā€œHow do I stay alive for other people if I have no one?ā€ The answer is that you stay alive for other versions of you. For the people you will meet, yes, but also the people you will be.ā€
    • ā€œStay for the person you will becomeā€
    • ā€œYou are more than a bad day, or week, or month, or year, or even decadeā€
    • ā€œIt is better to let people down than to blow yourself upā€
    • ā€œNothing is stronger than a small hope that doesn’t give upā€
    • ā€œYou are here. And that is enough.ā€

    You can find Matt Haig’s excellent ā€œThe Comfort Bookā€ on Amazon, as well as his more well-known book more specifically on the topic we’ve covered today, ā€œReasons To Stay Aliveā€œ.

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  • Stuck inĀ fight-or-flight mode? 5 ways to complete the ā€˜stress cycle’ and avoid burnout orĀ depression

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    Can you remember a time when you felt stressed leading up to a big life event and then afterwards felt like a weight had been lifted? This process – the ramping up of the stress response and then feeling this settle back down – shows completion of the ā€œstress cycleā€.

    Some stress in daily life is unavoidable. But remaining stressed is unhealthy. Chronic stress increases chronic health conditions, including heart disease and stroke and diabetes. It can also lead to burnout or depression.

    Exercise, cognitive, creative, social and self-soothing activities help us process stress in healthier ways and complete the stress cycle.

    What does the stress cycle look like?

    Scientists and researchers refer to the ā€œstress responseā€, often with a focus on the fight-or-flight reactions. The phrase the ā€œstress cycleā€ has been made popular by self-help experts but it does have a scientific basis.

    The stress cycle is our body’s response to a stressful event, whether real or perceived, physical or psychological. It could be being chased by a vicious dog, an upcoming exam or a difficult conversation.

    The stress cycle has three stages:

    • stage 1 is perceiving the threat
    • stage 2 is the fight-or-flight response, driven by our stress hormones: adrenaline and cortisol
    • stage 3 is relief, including physiological and psychological relief. This completes the stress cycle.

    Different people will respond to stress differently based on their life experiences and genetics.

    Unfortunately, many people experience multiple and ongoing stressors out of their control, including the cost-of-living crisis, extreme weather events and domestic violence.

    Remaining in stage 2 (the flight-or-flight response), can lead to chronic stress. Chronic stress and high cortisol can increase inflammation, which damages our brain and other organs.

    When you are stuck in chronic fight-or-flight mode, you don’t think clearly and are more easily distracted. Activities that provide temporary pleasure, such as eating junk food or drinking alcohol are unhelpful strategies that do not reduce the stress effects on our brain and body. Scrolling through social media is also not an effective way to complete the stress cycle. In fact, this is associated with an increased stress response.

    Stress and the brain

    In the brain, chronic high cortisol can shrink the hippocampus. This can impair a person’s memory and their capacity to think and concentrate.

    Chronic high cortisol also reduces activity in the prefrontal cortex but increases activity in the amygdala.

    The prefrontal cortex is responsible for higher-order control of our thoughts, behaviours and emotions, and is goal-directed and rational. The amygdala is involved in reflexive and emotional responses. Higher amygdala activity and lower prefrontal cortex activity explains why we are less rational and more emotional and reactive when we are stressed.

    There are five types of activities that can help our brains complete the stress cycle. https://www.youtube.com/embed/eD1wliuHxHI?wmode=transparent&start=0 It can help to understand how the brain encounters stress.

    1. Exercise – its own complete stress cycle

    When we exercise we get a short-term spike in cortisol, followed by a healthy reduction in cortisol and adrenaline.

    Exercise also increases endorphins and serotonin, which improve mood. Endorphins cause an elated feeling often called ā€œrunner’s highā€ and have anti-inflammatory effects.

    When you exercise, there is more blood flow to the brain and higher activity in the prefrontal cortex. This is why you can often think more clearly after a walk or run. Exercise can be a helpful way to relieve feelings of stress.

    Exercise can also increase the volume of the hippocampus. This is linked to better short-term and long-term memory processing, as well as reduced stress, depression and anxiety.

    2. Cognitive activities – reduce negative thinking

    Overly negative thinking can trigger or extend the stress response. In our 2019 research, we found the relationship between stress and cortisol was stronger in people with more negative thinking.

    Higher amygdala activity and less rational thinking when you are stressed can lead to distorted thinking such as focusing on negatives and rigid ā€œblack-and-whiteā€ thinking.

    Activities to reduce negative thinking and promote a more realistic view can reduce the stress response. In clinical settings this is usually called cognitive behaviour therapy.

    At home, this could be journalling or writing down worries. This engages the logical and rational parts of our brain and helps us think more realistically. Finding evidence to challenge negative thoughts (ā€œI’ve prepared well for the exam, so I can do my bestā€) can help to complete the stress cycle.

    Young person draws in notebook
    Journalling could help process stressful events and complete the stress cycle. Shutterstock/Fellers Photography

    3. Getting creative – a pathway out of ā€˜flight or fight’

    Creative activities can be art, craft, gardening, cooking or other activities such as doing a puzzle, juggling, music, theatre, dancing or simply being absorbed in enjoyable work.

    Such pursuits increase prefrontal cortex activity and promote flow and focus.

    Flow is a state of full engagement in an activity you enjoy. It lowers high-stress levels of noradrenaline, the brain’s adrenaline. When you are focussed like this, the brain only processes information relevant to the task and ignores non-relevant information, including stresses.

    4. Getting social and releasing feel-good hormones

    Talking with someone else, physical affection with a person or pet and laughing can all increase oxytocin. This is a chemical messenger in the brain that increases social bonding and makes us feel connected and safe.

    Laughing is also a social activity that activates parts of the limbic system – the part of the brain involved in emotional and behavioural responses. This increases endorphins and serotonin and improves our mood.

    5. Self-soothing

    Breathing exercises and meditation stimulate the parasympathetic nervous system (which calms down our stress responses so we can ā€œresetā€) via the vagus nerves, and reduce cortisol.

    A good cry can help too by releasing stress energy and increasing oxytocin and endorphins.

    Emotional tears also remove cortisol and the hormone prolactin from the body. Our prior research showed cortisol and prolactin were associated with depression, anxiety and hostility.

    man jogs outside
    Getting moving can help with stress and its effects on the brain. Shutterstock/Jaromir Chalabala

    Action beats distraction

    Whether it’s watching a funny or sad movie, exercising, journalling, gardening or doing a puzzle, there is science behind why you should complete the stress cycle.

    Doing at least one positive activity every day can also reduce our baseline stress level and is beneficial for good mental health and wellbeing.

    Importantly, chronic stress and burnout can also indicate the need for change, such as in our workplaces. However, not all stressful circumstances can be easily changed. Remember help is always available.

    If you have concerns about your stress or health, please talk to a doctor.

    If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14 or Kids Helpline on 1800 55 1800.

    Theresa Larkin, Associate professor of Medical Sciences, University of Wollongong and Susan J. Thomas, Associate professor in Mental Health and Behavioural Science, University of Wollongong

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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