(soft music)
- [Dr. Sternberg] None of
us will have total control
over this situation.
This pandemic is worldwide.
It's beyond the ability for
any one individual
to control it.
But, you can do something
in your own small sphere
to help you feel like you're
getting some degree of control.
And, it's different
for every individual.
When you're stressed,
your brain starts pumping out
stress hormones and
nerve chemicals.
And both of those
directly affect
how the immune
system does its job.
So, anything that we can do,
and each of us can
do individually,
to, in some small way,
reduce some of those stressors
that we can't control,
that will be an important way
of helping your immune system
to do it's job to
keep you healthy.
You need to think about
what is your passion?
What do you love to do?
What are you good at?
And how could it
possibly help others
during this pandemic situation?
There are yoga teachers who
are teaching yoga online.
There are people making masks.
There are people delivering food
to people who can't get out.
It can be anything in your world
that you can do to help others.
It'll fool your brain
into thinking that
you have some level of control.
And that's all you need to
lower the stress response.
Not being able to be
with your loved ones,
not being able to go
out and socialize.
That's a huge stressor.
Social support is one of
the most important ways
to reduce the stress response.
But we are incredibly fortunate,
that we are living in an era
when we can connect virtually.
All of these different
virtual ways of connecting,
or allowing us to have
these social gatherings.
And it's really a
wonderful thing.
It's a different
way of connecting.
It's not the usual way
that we're used to,
but it does give a level of
sustenance and social support
that's really
important at this time,
and then helps to reduce
the stress response
and enhance those
positive brain pathways
that keep you healthy.
Fresh air is really important.
The more people who spend
time in an enclosed space,
where there's no fresh air
or there's poor ventilation,
that's gonna make you
really tired and groggy,
and you'll make more mistakes
in whatever it is
that you're doing.
Either open the windows or
open the doors if you can,
and the weather is okay outside.
Or put a fan near your computer
to blow away that carbon dioxide
that you're breathing out
that will make you sleepy.
We know that dry air also dries
out your mucous membranes,
and that makes you more
susceptible to viral infections.
So, it's important
to make sure that
you have enough
humidity in the rooms
where you're spending
most of your time.
Or, for example,
where you're sleeping,
put a humidifier in the room.
And there are many elements
of the physical environment
that can stress.
But, at the same time,
there are many
elements that can calm.
(water gurgling)
Looking at nature,
listening to nature sounds,
inhaling deeply in a
fresh, nature setting.
That's calming.
You know, try to look at things,
watch things that
are not stressful.
And there's plenty of stuff
out there that's stressful.
And I would
recommend not looking
at that stuff in the evening.
Especially because you want
to get a good night's sleep.
Bright sunlight in the morning
and dimmer light in the evening,
what we call circadian light.
Lighting that follows
the timing of the sun.
And that has been shown
over and over again,
to help you fall asleep faster,
have a better restorative
night's sleep,
and be less depressed.
Have improved moods.
Another thing that's important
is the right temperature.
You know, if you take a warm
bath before you go to sleep,
you take a warm shower,
that'll help get your body
into a state of relaxation.
Aromatherapy is another
element of integrative health
and essential oils like
lavender are very effective.
So that leads to another
of the seven domains
of integrative health,
which is spirituality.
Meditation, prayer, all these
activities turn on those,
what we call dopamine reward
pathways in the brain,
and they reduce the
stress response.
Whether you're meditating,
whether you're doing Tai-Chi,
gentle exercise, gentle walking,
that will all turn on the brake
to the brain's stress response.
So, if you feel yourself
getting anxious,
take a moment to just sit
quietly and breathe deeply.
Now, eating healthy
is a really good way
of engaging the whole family
in a stress reducing activity.
(upbeat music)
The chores become a game,
and as the family
works together,
that creates the social support
that helps to
reduce your stress.
Walking 30 minutes a day,
eating a healthy
Mediterranean diet.
And, if you engage in
those simple activities,
that will help enhance
your body's ability
to be resilient and
to fight disease.
You can't do it on your own.
None of us can do these
things on our own.
If you find yourself
in a place where
you're so depressed
that you can't function,
where you're grieving,
where you're thinking
of taking your own life,
where you're drinking too much.
My recommendation
is to seek help.
Don't try to do it on your own.
And if you can't reduce
your stress response
or make yourself feel
better, you haven't failed.
People will say, oh,
I'm a terrible person.
I've failed.
I can't make it work.
Well, that's not true.
You haven't failed.
You just need help.
(soft music)
