90:10 The Single Most Important Thing You Can Do For Your Stress

Summary

In this insightful lecture, Dr. Mat Gulliksson explores the multifaceted nature of stress, its impact on health, and the power of cognitive behavioral therapy (CBT) and mindfulness in managing it. He emphasizes the importance of altering thinking styles to enhance stress resistance, citing a study where CBT reduced heart attack rates and death rates significantly. Gulliksson also highlights the significance of attitudes like commitment, control, and openness to change, suggesting that our thoughts, rather than external events, are the key to stress management.

Takeaways

• 😌 Stress is complex and can have both negative and positive effects on individuals, depending on how it is managed.
• 🏆 A study from the 1996 European Cup showed that stress from a soccer match led to a 50% increase in heart attack risk among Dutch men that day, highlighting the real health risks of stress.
• 🧬 Physiological effects of stress include increased heart rate and changes in immune system chemicals, while social effects involve vulnerability and compromised social networks.
• 👩‍⚕️ Doctors often see stress as a major factor in primary care visits, with up to 70% estimated to be stress-related.
• 🤽‍♂️ Athletes and executives can manage stress effectively by finding an optimal stress level for peak performance, likening it to the right amount of air in a bicycle tire.
• 🧠 The key to stress resistance may lie in factors such as personal control, social networks, openness to change, optimism, self-care skills, and humor.
• 💭 Changing one's thinking style is identified as the single most effective treatment for managing stress, as our brains create stress through our perceptions and thoughts.
• 📈 A 2011 study showed that cognitive behavioral therapy (CBT) reduced heart attacks by 41% and lowered death rates by 28% among patients with heart events.
• 🧘 Mindfulness techniques have become mainstream and are effective in reducing stress by increasing self-awareness and focusing on the present moment.
• 📚 Attitude and outlook on life, such as commitment, control, and openness to change, play a significant role in how individuals cope with stress.
• 📝 Writing a coherent narrative or letter about a stressful event can help negate the stress caused by that event, as suggested by therapeutic letter writing exercises.

Q & A

What was the context of the European Cup football championships mentioned in the lecture?

The European Cup football championships were mentioned as a backdrop for observing the emotional reactions of people from different countries to the outcomes of the games, which led to the discussion of stress and its effects on health.

What was the significant finding from the 1996 championship quarterfinal study between the French and Dutch teams?

The study found a relative increase in the risk of death from a heart attack by about 50 percent among Dutch men on the day of the match compared to the five days on either side, indicating the impact of stress on health outcomes.

Why is stress considered complex in the lecture?

Stress is considered complex because it involves multiple factors and outcomes, affecting physiological responses, social interactions, and psychological well-being in various ways.

What are some of the negative health outcomes associated with stress mentioned in the lecture?

Negative health outcomes associated with stress include increased blood pressure, compromised immune system function, increased primary care visits, substance abuse, depression, anxiety, and a reduced quality of life.

What is the positive side of stress mentioned in the lecture?

The positive side of stress, or 'eustress,' refers to the optimal stress level that can enhance performance in athletes or executives, and help individuals like mothers or aid workers manage stress effectively without being overwhelmed.

What factors contribute to stress resistance according to the lecture?

Factors contributing to stress resistance include a sense of control over one's life, a strong social network, openness to change, optimistic attitudes, self-care skills like exercise and humor, and cognitive behavioral therapy.

What is the single most effective treatment for managing stress suggested in the lecture?

The single most effective treatment for managing stress suggested in the lecture is changing one's thinking style, which involves cognitive behavioral therapy techniques to challenge and reframe negative thoughts.

How did the study by Dr. Mat Gulliksson and colleagues in Sweden demonstrate the effectiveness of cognitive behavioral therapy (CBT)?

The study showed that participants who received CBT had a 41% reduction in heart attacks and a 28% lower death rate, with better outcomes correlating to the number of CBT sessions attended.

What role does mindfulness play in stress management according to the lecture?

Mindfulness plays a significant role in stress management by increasing self-awareness, incorporating physical components like breathing or muscle relaxation, and emphasizing the importance of being present and letting go of distractions.

What are the three key traits identified by Dr. Suzanne Kobasa and her colleagues that help individuals cope well with stress?

The three key traits are commitment to various aspects of life, a sense of control or adaptability in the face of uncontrollable events, and an openness to change that views challenges as potential stepping-stones rather than stumbling blocks.

How does the act of writing a letter about a stressful event contribute to stress reduction?

Writing a letter about a stressful event, even if not sent, can provide a sense of coherence and help negate the stress associated with the event by allowing individuals to process their experiences and emotions.

What is the '90/10 rule' mentioned in the lecture, and how does it relate to stress management?

The '90/10 rule' suggests that 10% of how we fare in life is based on what happens to us, while 90% is based on how we respond. This rule highlights the importance of our reactions and attitudes in managing stress and suggests that we have significant control over our stress levels.

Outlines

00:00

🏆 The Impact of Stress on Health: A Study on Football Fans

This paragraph discusses the complex nature of stress and its effects on health using the context of a study conducted during the 1996 European Cup. The study observed a significant increase in heart attack risk among Dutch men on the day their team lost in a penalty shootout to France. The speaker uses this example to highlight the tangible health risks associated with stress, contrasting it with the absence of such effects on French men and women. The paragraph emphasizes the multifaceted nature of stress, involving physiological responses, social vulnerability, and medical implications, with stress-related primary care visits estimated to be as high as 70 percent. It also touches on the positive aspects of stress, such as the optimal performance levels athletes achieve under stress, and the importance of stress resistance, which includes factors like control, social networks, and self-care skills.

05:02

🤔 Changing Thinking Styles to Manage Stress

The speaker explores the concept that stress is not merely an external force but a cognitive process that can be managed through changing one's thinking style. They introduce cognitive behavioral therapy (CBT) as an effective treatment for stress, citing a study where heart attack patients who received CBT had a significant reduction in heart attacks and a lower death rate. The paragraph also discusses the role of mindfulness techniques in stress reduction, emphasizing their mainstream acceptance and effectiveness in clinical trials. The speaker suggests that mindfulness helps by increasing self-awareness, incorporating physical relaxation, and focusing on the present moment. Additionally, the paragraph delves into the importance of attitude and outlook on life, as demonstrated by a study on executives who coped well with stress during the breakup of the Ma Bell Telephone Company, identifying commitment, control, and change as key traits.

10:05

📚 The Power of Simplicity and Personal Narrative in Stress Management

In this concluding paragraph, the speaker emphasizes the importance of simplicity in managing stress, advising to focus on the essentials such as maintaining a regular sleep routine, avoiding unhealthy habits, and engaging in physical activities and social interactions. They also mention the potential benefits of altruism in improving one's mental state. The speaker introduces the '90/10 rule' to illustrate that our response to events, rather than the events themselves, largely determines our well-being. The paragraph concludes with a reminder that while challenges are inevitable, it is our thoughts and reactions to stress that are within our control, and by improving our thinking, we can enhance our ability to cope with stress and achieve better health outcomes.

Keywords

💡Stress

Stress is a psychological and physiological response to a perceived threat or challenge. In the video, it is the central theme, discussed in the context of its impact on health and well-being. The script mentions how stress can increase heart rate and affect the immune system, and it explores the idea that stress is not just a physical response but also a cognitive one, shaped by our thinking style.

💡Cognitive Behavioral Therapy (CBT)

CBT is a psychological treatment that helps individuals understand and change thought patterns leading to harmful behaviors or distressing emotions. The script highlights a study where CBT was used to help people manage stress, resulting in significant health benefits such as a reduction in heart attacks and lower death rates.

💡Mindfulness

Mindfulness is a mental state of being fully present and engaged in the moment, characterized by an awareness that acknowledges and accepts the current situation without judgment. The video discusses how mindfulness techniques can be used to reduce stress by increasing self-awareness and focusing on the present moment.

💡Optimism

Optimism is a positive mental attitude reflecting hope and confidence about the future. The script suggests that having an optimistic outlook can be a self-care skill that helps in managing stress, as it allows individuals to maintain a positive perspective even in challenging situations.

💡Control

Control, in the context of the video, refers to the perception of having influence over one's life and environment. It discusses how the feeling of control can impact stress levels, with the study highlighting executives who coped well with stress by adapting to changes and focusing on what they could control.

💡Social Networks

Social networks refer to the social connections and relationships that individuals have. The video mentions that a strong social network can be a buffer against stress, providing support and a sense of belonging.

💡Self-Care

Self-care encompasses activities that individuals perform to take care of their mental, emotional, and physical health. The script includes self-care skills such as exercising and humor as part of the strategies to manage stress effectively.

💡Thinking Style

Thinking style is the pattern in which individuals process information and make decisions. The video emphasizes that changing one's thinking style can be an effective way to manage stress, by reframing negative thoughts and adopting a more positive outlook.

💡Physiological Response

A physiological response is a bodily reaction to a stimulus, such as stress. The script explains how stress can trigger physiological changes like increased heart rate, which can have health implications.

💡Vulnerability

Vulnerability, in the context of the video, refers to a state of being susceptible to harm or stress, often due to compromised social networks or coping skills. It is mentioned as a perspective from which a social worker might view the impact of stress on individuals.

💡Altruism

Altruism is the act of unselfishly helping or providing for others. The video briefly touches on the idea that engaging in altruistic behaviors can have a positive impact on one's stress levels and overall well-being.

Highlights

A study found a 50% increase in heart attack risk among Dutch men the day of a crucial European Cup match.

Stress is complex with multiple factors and outcomes affecting the body and mind.

Physiological effects of stress include increased heart rate and changes in immune system chemicals.

Social workers view stress through the lens of vulnerability and compromised social networks.

Doctors estimate 70% of primary care visits are stress-related, impacting health outcomes and self-treatment behaviors.

Stress can have a positive side, as athletes and executives find an optimal stress level for performance.

Factors contributing to stress resistance include control over life, social networks, and self-care skills.

Mental health research has focused more on severe issues rather than common stress.

The most effective treatment for managing stress is changing one's thinking style.

Cognitive Behavioral Therapy (CBT) teaches techniques to challenge and reframe negative thinking patterns.

A trial showed a 41% reduction in heart attacks and a 28% lower death rate with CBT.

Mindfulness techniques are gaining mainstream acceptance for stress reduction.

Mindfulness combines self-awareness, physical relaxation, and meditation to help manage stress.

A study found mindfulness as effective as medication in preventing depression relapses.

Attitude and outlook on life significantly impact one's ability to cope with stress.

Commitment, control, and openness to change are key traits of stress-resistant individuals.

Writing a therapeutic letter can help negate the stress of a difficult event.

Simplicity in thought and action can improve stress management, such as focusing on the big picture and self-care.

The 90/10 rule suggests that 90% of life outcomes are based on how we respond to events, not the events themselves.

Stress management is a skill that can be learned and improved over time.

Transcripts

I'm doctor make events welcome to this visual lecture answering the question

what is the single most important thing we can do to manage your stress

a few years ago we moved her family to France for three months was a time the

European Cup football championships and So we would take our kids to a local bar to watch

the game on TV

watching the moods of people from different countries

swing from pure joy to total anxiety to despair and back again

was as entertaining as the game itself and I wondered if there is any scientific

analysis so how this can a stress affects people

it turns out there has been a study in the quarterfinal the 1996 championship

between the French and Dutch teams

a draw at the end of overtime resulted in a sudden death penalty shoot out

which is won by the French when researchers look back to see if there were health changes

on that day

it turned out there was a relative increase in the risk of death from a

heart attack by about

50 percent among the Dutch men on the day and the match compared with the five

days on either side in the match

there is no such effect on French men or woman from

either country for that matter so this story striking because it it's about one

event end and really one negative health outcomes

stress but in reality stress is very complex

multiple factors multiple outcomes physiologists sees stress increase blood

Heart rate or changes in the chemicals that modulate the immune system

pressure

the social worker sees vulnerability with the compromised social networks coping

and problem solving skills

the doctor sees increase visits estimated that up to 70 percent a

primary care visits are stress-related

worse health outcomes bad self treatment with alcohol and drugs

gateways to depression and anxiety and of course the worst quality of life

these perspectives represent the standard negative picture stress but

I believe we also see a positive side distress athletes were able to find a

stress level that is high but

but not too high for optimum performance executives are mothers or aid

workers who manage stress like a bicycle tire

they regulate enough pressure to keep rolling but not too much so that if

they hit a bump they explode

And to me this is really the most interesting question when we look at

stress and health under some people undergoing intense stress remain healthy

and even thrive in and what makes them stress resistant well I think the

answer it big include factors like how much control people feel they have in

their lives

their social network and I mean that the old sense of the word

openness to change attitudes like optimism self-care skills such as

exercising and

and humor and so on research on mental health

shows that we are sort of a bento box more severe mental health issues

in trying to figure out what works and what doesn't which is great but we've

done much less research and most common problem

stress and when it is steady its usually in the context of other diseases

so based on a current literature my pick for the single most effective treatment

for managing stress

is actually kind of a simple one change your thinking style

most people think stress is something that happens to us like a piece a steel

on a bridge that is constantly being stressed and then eventually stretched

this is a physical model but it's it's actually not a human model

that differences is stressed passes through a two-pound piece a tissue on

the top your face called your brain

so we see things like my job is stressful or my friend Sylvia is stressing

me out

but in fact we create the stress in our brains

your work or Sylvia isn’t stressful what you're thinking that brings a

stress your brain is

is a volume dial that can turn to stress out but

I think you can also track people think we're born a certain attitudes and and i

think is down but the truth is stress management is a skill that can be

Learned

doctor Mat Gulliksson and his colleagues and hoops

Sweden published a trial in 2011 in the Annals of Internal Medicine

falling over 400 people loosely woman that had significant her heart events such as

her attacker or bypass surgery

half the group received usual care and the other half got usual care plus

cognitive behavioral therapy or CBT

CBT has become an umbrella term

where you learn practical techniques such as problem solving relaxation and

and challenging common thinking trapped so for example

a negative filters so if five people say great job and one says nothing

and you think you blew it fortune-telling

I'm not going to that job interview that just reject me mind reading

a friend walks by without noticing any you assume he dislikes you now

polarizing are black and white thinking I feel might die if I bite into that piece a

cake

now I might as well eat the whole thing and so on

the thought record is then used to reframe your automatic thinking and a more

healthy thinking

as the American psychologist William James said over 100 years ago

the greatest weapon against stress is our ability to choose one thought

over another so the researchers want to see people could use these techniques to

reduce the daily experiences stress

time urgency and hostility in this so could that lead to better outcomes

so so not a drug not a diet not a stent

just changing the way you think the participants were followed for over seven

years

those that got the CBT had a forty-one percent reduction heart attacks

and at 28 percent lower death rate

the more CBT session a person attended the better they did

now another way to change your thinking style in order to reduce stress is

through the use of mindfulness techniques

mindful used to be more through it I will call the king by crowd but

the programs have actually become much more mainstream in fact my patient have

Heart attacks and chronic diseases now often taken mine from this course part

their treatment

and there's a growing evidence about its effectiveness a recent trial following

clinically depressed patients by doctor Zindel Segel College University of

Toronto is a good example

when the patient experience remission they were randomized to an

antidepressant

or placebo or mindfulness-based cognitive therapy

the results show that mindfulness was as protective against relapses medications

my sense is that the success from mindfulness is probably due to the fact that

combines many useful techniques for stress reduction

such as increased self-awareness involving a physical component like

breathing or muscle relaxation meditation

and perhaps most important in our busy world an emphasis on letting go of

distractions in being in the moment

mindfulness can give us ability to let go of worry and not get trapped in the anxious

leaped

perhaps less about changing the thought and in really more about choosing where

to place your attention

as a famous Austrian psychiatrist Victor Frankel pointed out between stimulus and

response

there's a space and I think mindfulness teaches us awareness so that space in

and that we have the power choice so another factor that the

research tells us that impacts your thinking style is your attitude

your outlook on life doctors Suzanne Kobasa and her colleagues from the University

Chicago look at this by following a natural experiment in the nineteen

eighties break up of the Ma Bell Telephone Company

the followed who coped well and who didn't and identified three key trait of those

who coped well

the first motion was commitment the stress resistant executives were

committed a different aspects of their lives

so even while facing uncertainty they stay committed to quality work in

engaging with family and friends their communities there

faith hobbies they saw

and I think we're committed to the bigger picture success

and this allowed them to weather the turbulence in in a specific area of

their lives

the second motion was control this is interesting

in that because its restructuring these executives actually had little control

in fact you might see their skill fighting stress is more about being a

let go of control

they could see that the sands were shifting and if they were too rigid in their

control over territory or department the main actually lose a bigger opportunity

or even their job other psychological research is focused on locus of

control or self efficacy

which is really the extent to which individuals believe they can control

events effected

and their competence or or ability to make change

the executives may have understood that a lot what was happening was out of their

control but they could adapt in

and I think you can choose and feel confident about what they could control

the third notion was change the stress resistant execs were able to limit their

self-importance and and see the change happening around them as a potential

stepping-stone

not a stumbling block

so as we come to the end of our story about what reduces stress

might be helpful to know that the research has shown that simply rating 0

distressed story

to make a big difference the act of giving coherence in

and I think reading your own personal narrative too stressful event in a

letter

can be an effective way of negating the stresses those events the classic

therapeutic letter writing exercise is writing a letter to somebody who

stresses you out

and then not posting it

finally like to leave you with this advice to improve your thinking style

think basics when I play tennis and things are going badly

which is often the case I forget about everything else to say

move your feet watch the ball that it

when things are stressful sometimes you need to keep it simple save yourself

I will keep a regular sleep routine I will avoiding crap

I will walk will mingle and and I think there's some early evidence for altruism

we're doing good as Abe Lincoln said

when I do good I feel good when I do bad I feel bad

and that is my religion and I’m often reminded about the power simplicity from

a

a lesson one of my patients taught me I did deliver bad news to him

and when I did he kind of shrugged his shoulders and said I’ll be ok

I followed the 90/10 rule 10 percent of how we do in life is based on what happens

to us and and ninety percent is how we respond

I think the same may be true stress to take a deep breath

think about your big picture commitment your sense of control

Your openness to change consider doing some homework on yourself refrain rethinking

redirect your attention maybe read a letter repeatedly the evidence shows

that people manage their stress well

they're better health outcomes for virtually any disease a may suffer from

and remember the challenges will always be out there that's life but

remember too that your thoughts and your added to our the key holders for the

stress you experience

not the traffic not your boss not your job not you neighbour

but you something you can improve your thinking

hope this helps thanks for listening

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