FUNGSI OTAK DAN TUBUH DALAM MENGAWAL EMOSI STRES-Luahan Hati Buat Diri Sendiri

 Apa itu Stress?

 Stres adalah respon badan anda terhadap apa jua stimuli yang mengganggu gugat diri anda.

 

 SEJARAH STRES

 TANPA STRES MANUSIA SUDAH LAMA JADI MAKANAN HAIWAN BUAS

 

Without STRESS, man would have been Dinner!

Sejarah Stress:

 1. Manusia PURBAKALA, STRES adalah respon FIZIKAL

 2. Kimia luarbiasa dalam badan membuat persediaan untuk respon “Fight or Flight”

 3. Menyediakan tenaga dan kekuatan berlebihan

 4. Apabila mara bahaya terlepas, respon fizikal pun meluntur

 

 Stres KEBANYAKAN KALI Cuma Mental/ Emosional

 Kita buat STRES hanya melalui interpretasi atau pendapat kita terhadap situasi atau sensasi sekeliling kita

 Stres Moden dimana-mana sahaja: 

1.Stres Keluarga

2. Stres Sosial

3. Stres Kerja

4. Stres Komuting ke tempat kerja

5. Stres Penyakit / Kesakitan

6. Stres Membuat Keputusan

7. Stres Perpindahan

  

 Stres ialah PILIHAN

 1.Kita tak mampu kawal pembuat STRES

 TETAPI. . . Kita mampu kontrol RESPON kita terhadap STRES

 Apa CARA kita kawal STRES?

 a.Memperbesarkan IA?

 b.Menyelesaikan IA?

 c.Ikut je lah IA?

 d.Lihat akan oportuniti IA?

 

 Examples- COPING STYLES •Four Women’s Responses to Getting a FLAT TIRE:

“Oh !&%#! Now I’m going to miss the meeting and lose the account.”

“What a pain! Well, I’ll call AAA and just be late…”

“No sweat. Thank God I took that class on emergency repairs!”

 

 

 

 

 

“WOW! This must be my lucky day–This AAA guy is a Hunk! 

 

 

Buat peringatan diriku utk mempratikkannya

Sharing Info secara teori…..

Illahi Anta Maksudi Wardhoka Matlubi

 

“YOU’RE FIRED!” What is Stress? Stress is your body’s response to anything that makes you feel pressured or threatened. What is Stress? Stress is your body’s response to anything that makes you feel pressured or threatened. What is Stress? Stress is your body’s response to anything that makes you feel pressured or threatened. Modern Stress is Everywhere Family stress ,Social stress, Work stress, Change stress, Decision stress, Pain stress, Commuting stress.

 

TANPA STRES MANUSIA …juga In Primitive Man, STRESS was primarily PHYSICAL • Powerful chemicals prepared the body for “Fight or Flight”

JADI MAKANAN HAIWAN BUAS..

Without STRESS, man would have been Dinner! Sedikit stres bagus supaya kita lebih Berusaha….. Provided extra strength or energy • When danger passed, physical response subsided

Family Stress

Work Stress

Decision Stress

Social Stress

Change Stress

Pain Stress

Commuting Stress

Now, Stress is Mostly Mental / Emotional We create Stress by how we interpret or think about what is happening to or around us

 

Stress is a Choice ►We can’t control all of the things that can cause us stress But . . . We can control our RESPONSE to it What Is Your Coping Style? ►When a problem or stressful situation arises, do you: ►Catastrophize? ►Problem-solve? ►Go with the Flow? ►Look for the Opportunity?

Leave a comment

Filed under Best Selections of Quotes

FUNGSI OTAK DAN TUBUH DALAM MENGAWAL EMOSI STRES

 Anatomi Stres: Badan kita respon terhadap STRES EMOSIONAL seperti respon terhadap STRES/MARABAHAYA FIZIKAL.

 Pemikiran dan Emosi kita sebenarnya mengeluarkan respon fisiologikal untuk “Fight or Flight”.

 BIOKIMIA STRES:

 A. HORMON STRES: Hormon keluaran kelenjar adrenal yg terus merebak seluruh badan.

 B.Cortisol – Meningkatkan tenaga dlm respon STRES.

 

 NEUROTRANSMITTERS: Hormon penyampai yg menghantar PEMIKIRAN dr 1 neuron(sel otak) ke neuron lain

Adrenaline – Penggerak respon stres

Serotonin – Penutup stres dan merehatkan minda

 

 HORMON STRES / NEUROTRANSMITTERS

 •Biokimia KUAT yg membawa isyarat dr 1 sel ke sel yg lain

•Adrenaline – pengerak respon stres

Cortisol – meningkatkan tenaga dalam respon stres

 ANTI-STRES NEUROTRANSMITTER:

SEROTONIN – the “FEEL GOOD” Chemical

 

JENIS STRES

1.STRES AKUT: Respon fizikal, mental dan emosional terhadap bahaya benar atau tidak :

2.Insiden sekali lalu datang dan pergi serta merta

3.Sehabis kejadian, respon dan hormon rehat di fasa yang normal

4.Kerosakan fizikal minimal

 

STRES AKUT EPISODIK:

1. Respon fizikal, mental dan emosional terhadap bahaya benar atau tidak :

YANG BERULANG ULANG KALI!

contoh:

1.Selalu sibuk , lewat dan tak terkawal

2.”Worry Warts”

3.Selalu menyalahkan orang lain atau kejadian luaran lain

 4.Boleh mengakibatkan masalah kesihatan kronik

 

•STRES KRONIK:

•Tidak hentinya tekanan atau situasi negatif mengakibatkan respon stres yang tak berkesudahan seperti:

1.Terperangkap dlm situasi yg tiada penyelesaian

2.Tiada jalan keluar/lain

3.Sudah terbiasa dah sudah lupa bahawa itu adalah STRES

4.STRES KRONIK penyebab Terlebihan Hormon CORTISOL:

5.Penyebab kerosakan sistem badan

6.Kunci utama PENUAAN

7.CAN KILL YOU!

 

 Efek Stres

1. Efek singkat ADRENALINE: 

2.Otot tegang

3.Pernafasan laju

4.Nadi & tekanan

5.jantung kuat

6.Pencernaan terbantut

7.Tumpuan Mental kuat

 

 Efek Kronik CORTISOL:

1. Mengemukkan

2.Tulang rapuh

3.Sel otak mengecil

4.Sistem imun lemah

5.Tenaga badan lemah

6.Penuaan!

 

  TYPES OF STRESS

 ►ACUTE STRESS:

 ► The physical, mental and emotional reaction to an immediate REAL or PERCEIVED Demand or Threat

One-time incident that usually comes and goes quickly

Once the acute threat has passed, the response subsides and levels of stress hormones return to normal

Physical “damage” is minimal

 ►EPISODIC ACUTE STRESS:

 ► The physical, mental and emotional reaction to an immediate REAL or PERCEIVED Demand or Threat

 

 ►. . . OVER AND OVER AGAIN!

 •People who are:

-Always busy, late, disorganized

-“Type A” personalities

-“Worry Warts”

-Blame others, external events for problems

 

Extended over-arousal produces CHRONIC HEALTH PROBLEMS

 •CHRONIC STRESS:

• Unrelenting, long-term demands, pressures or negative situations

•People who:

►Feel trapped in a situation they can’t change

►See NO WAY OUT

 

►GET USED TO IT – Forget the Stress is there

 ►CHRONIC STRESS produces CHRONICALLY ELEVATED CORTISOL:

►Can negatively affect all body systems

►A key factor in the process of “AGING!”

 

►CAN KILL YOU!

 

Buat peringatan diriku utk mempratikkannya

Sharing Info secara teori…..

 

 

 

 

 

 

 

Illahi Anta Maksudi Wardhoka Matlubi

 

 

The Endocrine System

CHEMISTRY OF STRESS STRESS HORMONES: Chemicals produced in the adrenal glands that carry messages around the body Cortisol – increases energy production in response to stress NEUROTRANSMITTERS: Chemical messengers that transmit THOUGHT from one brain cell (neuron) to the next Adrenaline – produces stress response Serotonin – relieves stress and calms the mind. HORMONES and NEUROTRANSMITTERS cause: 1.Brain to become more alert 2.Heart and Blood Vessels to pump blood faster 3.Lungs to expand; breathing rate to increase to provide more oxygen to blood 4.Muscles to tense 5.Stored sugars and fat to be released for energy 6.Digestive system to shut down 7.Sensory organs to sharpen 8.Immune system to send infection-fighters to skin

 

Anotomy of Stress The body responds to EMOTIONAL stress exactly like it responds to PHYSICAL danger or stress. Thoughts and emotions produce actual physiological responses that prepare us for “Fight or Flight”

The body’s Acute Stress response has been compared to an airplane readying for take-off! FIGHT or FLIGHT Response: The BRAIN signals the body to release Hormones and Neurotransmitters that prepare all systems to be ready to “go” to meet a perceived threat

STRESS HORMONES / NEUROTRANSMITTERS Powerful Chemicals that carry signals between cells Adrenaline – produces stress response Cortisol – increases energy production in response to stress ANTI-STRESS NEUROTRANSMITTER: SEROTONIN – the “FEEL GOOD” Chemical

EFFECTS OF STRESS Short-term Effects of ADRENALINE: •Muscles Tense •Breathing Becomes Rapid •Heart Rate & Blood Pressure Increase •Digestion Stops •Mental Alertness Increases Evidence suggest that long-term, CORTISOL •Makes us Fat! •Thins our Bones •Shrinks our Brains •Suppresses our Immune System •Saps our Energy Levels •Contributes to Aging!

Leave a comment

Filed under Best Selections of Quotes

FUNGSI OTAK DAN TUBUH DALAM MENGAWAL EMOSI STRES

 

 Kenali Stres Anda:

1.Stres Keluarga

 

 

2. Stres Sosial

3. Stres Kerja

4. Stres Komuting ke tempat kerja

5. Stres Penyakit / Kesakitan

6. Stres Membuat Keputusan

7. Stres Perpindahan

 

 CUMA 2 JENIS YG KENA TAHU

 Stres yg BOLEH anda elak atau ubah

 Stres yg TAK BOLEH anda elak atau ubah

 

Menyedari Yg Anda Stres! Focus sekarang bukan Cerita lama

• Lihat hal-hal yang sama seperti mereka

• Cobalah untuk tetap fokus sekarang, bukan masa lalu atau masa depan

• Dengar apa yang sebenarnya yang dikatakan

 

• Tanyakan kepada diri sendiri: “Bagaimana aku mencipta tekanan yang tidak perlu dalam hidup saya?” 

 

ANDA Stres?

 UBAHLAH IA!

Ubahkan perasaan atau sangkaan anda terhadap situasi atau sesiapa yang buat anda stres.

-Kalau seseorang itu CEREWET ubahlah ia dalam minda anda agar menjadi seorang yang MENCABAR anda

 

 

 Lihat objektif di Stress anda

Elakkan atau Ubah

” Apa yang anda boleh mengelakkan atau menukar> Elakkan atau Ubah

Pelajari cara mengatasinya sehingga ia tidak dapat menjejaskan kesihatan tubuh  anda

 

You’ve Got Stres? Reframe IT!

• Tukar sikap anda terhadap, atau label yang anda berikan kepada orang-orang stres yang menghasilkan atau peristiwa.

 

-Daripada “sulit”, memikirkan seseorang sebagai “mencabar”

 

 Kurangkan kemarahan dengan kebajikan

 Contoh: Reaksi selalu terjadi:

Marahkan mereka yg memotong laluan anda – Menjadikan badan anda stres dan bermacam emosi yg tak stabil

Reaksi yg anda boleh kawal- Beri mereka laluan dan mana tahu perjalanan anda lebih selesa

 

 

 

 

 Two Types of Stressful Situations

 Those you can avoid or change

 Those you can’t avoid or change

   

 Look Objectively at your Stress

 What you can avoid or change  > Avoid or Change

 What you can’t avoid or change> Learn how to cope so it affects your body less

 

You’ve Got Stress? REFRAME IT!

•Change your attitude toward, or label you give to, stress-producing people or events.

-Rather than “difficult”, think of a person as “challenging”

 

 It’s All How You Frame It!

 Example►Conversation in a Retirement Home:

 Mabel:”My arms are so weak I can hardly lift this  cup of coffee”

 

 Harry: “My cataracts are so bad I can’t even see my coffee”

 

 Hazel: “I can’t turn my head because of the arthritis  in my neck”

 

 Sam:”I guess that’s the price we  pay for getting old”

 

 …brief silence . . . Grace, cheerfully:”Well, it could be worse…” “Thank God we can all still drive” !!

 

 

 

 

Family Anger

 

Insecurity

School pressure

Desicion Stress

Driving Anger

Pain

Change

 

Why Stress Make Us Fat Person experiences emotional stress Body releases Adrenaline & Cortisol for “Fight or Flight” Carbohydrate & fat stores are mobilized for energy When stress is over, Cortisol Increases Appetite to replace carbs & fat that should have been burned When stress is over, Cortisol Increases Appetite to replace carbs & fat that should have been burned When stress is over, Cortisol Increases Appetite to replace carbs & fat that should have been burned When stress is over, Cortisol Increases Appetite to replace carbs & fat that should have been burned Because stress was emotional, nutrients don’t need to be replaced but person eats anyway and gains weight

ANTI-STRESS NEUROTRANSMITTERS SEROTONIN – The “Feel-good” Chemical Reduces Stress Associated with Serenity & Optimism Also affects Sleep, Pain, Appetite and Blood Pressure

SERENITY PRAYER God grant me the… Serenity to accept the things I cannot change Courage to change the things I can Wisdom to know the difference Zikir is the best Madcine bagi yg tau tau dan yg mahu2 aje…

SENILITY PRAYER God grant me the… Senility to forget the people I never liked anyway Good Fortune to run into the ones that I do Eyesight to tell the difference

BE CONSCIOUS! Live in the Present See things just as they are Try to keep focused on now, not the past or the future Hear what’s really being said Ask yourself: “How am I creating unnecessary pressure in my life?”

KNOW THINE ENEMY IDENTIFY YOUR STRESSORS

Leave a comment

Filed under Best Selections of Quotes

STRES MENGGANGGU SEMUA SISTEM

 Stress Affects All Major Body Systems

   UBAH MOOD ANDA! Ubah Perasaan anda, Otak anda akan mengubah perasaan dengan perbuatan anda secara otomatis

 Apabila anda senyum atau ketawa fisiologi badan akan merubahkan biokimia dalam otak anda

 Otak mengeluarkan endorphin yang akan menjadikan anda teruja dan terus gembira

 

 SELALUKAN KATAKAN BENDA POSITIF TERHADAP DIRI ANDA SENDIRI

 Tahukan anda benda yang paling stres ialah apabila anda menyatakan benda NEGATIF terhadap diri sendiri

 Tip dlm meningkatkan mood positif:

 

Just Do It!

Ubah perangai anda dan otak akan merubah pemikiran ke atas perubahan positif tersebut

Berkawan dengan mereka yg positif – Pessimis amat merugikan

Luahkan – Ceritakan masalah anda

Senyum- Otot senyuman anda mampu merubah biokimia dan terus mengeluarkan Endorfin yang sangat POSITIF efeknya!

 

  Get Organized

Letakkan apa jua benda keperluan anda dalam susunan dan tempat yang sistematik, ini dengan serta merta mengurangkan stres harian anda.

 JUST DO IT!

-Ubah pendirian dan perangai ke positif maka otak pun akan merubah biokimianya

Kenali Stressor anda

-Mana mungkin mengalahkan musuh kalau tidak kenali musuh tersebut

Perhatikan secara Objektiv Stres anda

-Anda mampu ubah atau elak stres tersebut

Ubah minda anda terhadap situasi Stres tersebut

-Perhatikan pendirian anda dan mula ubah situasi atau seseorang secara mental

 Selalukan Positive Self-talk

 

Penghadaman Digestive

RESPIRATORI Respiratory

Jantung Circulatory

Otot Muscular

Tulang Skeletal

Saraf Nervous

 

IMUNITI Immune

Modern Medicine Has The Answer! Each year Doctors prescribe: 5 Billion Tranquilizers 3 Billion Amphetamines 5 Billion doses of Barbiturates (sleeping pills) Ini hanya sementara-the best Madcine is Zikir & Madu….

Are You Stressed by Anger? Typical Reaction You’re angry at rude store clerk Typical Reaction You tell her off :You unleash a flood of stress hormones into your body You feel physically and emotionally terrible for hours. Diffuse Anger with Generosity In-Control Choice You’re angry at rude store clerkYou control your impulse and behave “generously” You feel a sense of control and accomplishment Your generosity pays you back with positive feelings Generosity has a Ripple Effect – It’s Contagious!

CHANGE YOUR MOOD! Change your Behavior ACT HAPPY Your brain will change your attitude to sync with the behavior When you smile or laugh, you start a physiological response that alters your brain chemistry Your brain releases endorphins which enhance a feeling of well-being . . . and you start feeling happy! “I’d rather be an optimist who’s sometimes wrong than a pessimist who’s always right.” – Kathy Smith, FEEL HAPPY!

Look for the Humor! A good laugh wipes out the stress inside your body HUMOR and STRESS CAN’T COEXIST! Humor changes your perspective and your biology

Like ·  · Unfollow post · Share · Delete

Leave a comment

Filed under Best Selections of Quotes

EXERCISE ALTERNATIVE ANTI-STRESS MEDICINE!

 Stress & Nutrition

  ►Poor eating habits can increase stress

 ►Stress depletes the body of nutrients, mainly Protein, B Vitamins and Vitamins C and A.

► Good Nutrition can help relieve Stress

 

Stress Busting Tips 

 JUST DO SOMETHING!

-Change your behavior and your brain will change your attitude to sync with the behavior

 

  Identify Your Stressors

-You can’t fight the enemy unless you know what it is

 Look Objectively at Your Stress

-Can you change or avoid it, or do you have to change your response to it?

 

 Reframe the Stressful Situation

-Examine your attitudes and change the labels you may be giving to people or events

 

 Diffuse Anger with Generosity / Kindness

-You gain a feeling of control, protect your body from stress response and cause a ripple effect of kindness

 

 Change Your Behavior to Change Your Mood

-Your brain will change your attitude to sync with the positive behavior

 Practice Positive Self-talk

-Try to see things as they really are and expect a positive result.  Remember that you control how you feel.

 Exercise Regularly & Eat a Healthy Diet

-Exercise and good nutrition generate serotonin and reduce the effects of the stress response

 

 

 

THE REAL ANTI-STRESS MEDICINE!

We’ve Found the Fountain of Youth! What can: improve your mood? help relieve insomnia? lower your risk for heart disease, diabetes, high blood pressure, and colon cancer? Hundreds of studies conducted over the past 50 years demonstrate that exercise helps you feel better and live longer. (“Exercise: A Program You Can Live With”, Harvard Health Publications, 2001)

Exercise removes the byproducts of the “Fight or Flight” stress response by simulating the effect of fighting or running.

allows the body to return to homeostasis faster and reduce the physical impact of emotional stress.

 

Whole Grains / Complex Carbohydrates Promote production of SEROTONIN Increase your sense of Well-being

Green, Yellow, and Orange Vegetables L-Tryptophan increases SEROTONIN production rich in minerals, vitamins, and phytochemicals boost immune response and protect against disease

Omega-3 Fatty Acids / Fish Oil Found in cold-water fish – Salmon, Tuna, Sardines, Mackerel Omega-3s may be important in regulating the re-uptake of Serotonin Chemical antidepressants such as Prozac also work by influencing this process. Fish oils might be nature’s Prozac!

Stress Trigering Food Sugar: Addictive Depletes nutrients Overworks the adrenal gland Gives you a “high” then a “low” Caffeinated beverages: Release adrenaline / Increases stress Fried foods: Immune-depressing; contributes to obesity and cardiovascular disease

“Procrastination gives you something to look forward to.” – Joan Konner “Procrastination is the art of keeping up with yesterday.” – Don Marquis

Insanity is doing the same thing over and over and expecting a different outcome. Chinese Proverb You can’t reduce the stress in your life . . . Until you really want to

 

Like ·  · Unfollow post · Share · Delete

Leave a comment

Filed under Best Selections of Quotes

Lumosity “Reclaim your brain”…..Games interesting….. by Arlina Affendi on Friday, 19 November 2010 at 15:25 · “I am absolutely hooked on the brain games. I find I am remembering things more easily and able to think faster.” After starting Lumosity, I find that I am more alert and am more able to acquire new skills.” Brain Training Research Doctors and scientists have studied the human brain for hundreds of years, marveling at its ability to acquire new knowledge and mental associations late into life. Throughout much of the twentieth-century, the scientific community believed that this learning happened by changing the strength of different neural connections. This idea stemmed from the belief that the structure and organization of the brain did not change much after childhood. Over the last few decades, however, researchers have discovered that the brain can fundamentally reorganize itself when confronted with new challenges, and that this reorganization can occur regardless of one’s age. Evidence suggests that the brain, when given the right kind of exercise, can actually reshape itself to become more efficient and effective. This ability, known by scientists as “neuroplasticity,” has far-reaching consequences we’re only now beginning to understand. With the help of emerging technologies, researchers are continuously discovering new ways for leveraging neuroplasticity to improve the brain’s health and performance. Neuroplasticity Research In order to drive a cab around the serpentine urban streets of London, one must first pass a rigorous exam testing knowledge of point-to-point routes through the city. These routes are referred to as The Knowledge, and would-be taxi drivers spend months “on The Knowledge,” studying the map of London in hopes of passing the exam. In 2000, researchers at University College London published an intriguing brain imaging study involving these individuals (Maguire, et al., 2000). They sought to discover what happens to the brains of taxi drivers as they go on The Knowledge. If the brain were a relatively static receptacle, passively absorbing information, then researchers would have expected to see few, if any, major structural changes in the brain. What they saw was dramatic and surprising. Researchers observed differences in the size and shape of crucial brain structures in taxi drivers relative to control subjects. In particular, a part of the hippocampus, a brain structure critically involved in memory and navigation, was larger in those who were on The Knowledge compared to those who were not. In subsequent analyses, the research team showed that these changes were related to the amount of time drivers spent on the knowledge. This was an early look into the brain’s incredible ability to adapt to meet the demands placed on it, and to respond with increased capacity for tasks that exercise it. Throughout the past decade, researchers have observed similar structural and functional brain changes associated with specific task demands. For example, medical students studying for exams undergo brain changes similar to those observed in the London taxicab study (Draganski, et al., 2006). Learning to juggle results in functional changes in brain areas associated with visual processing, at least temporarily (Draganski, et al., 2004). And Green and Bavelier 2003 showed that video game players performed better in measures of visual attention than non-players. What’s more, when they asked non-players to play an action video game intensively over a period of several weeks, those individuals’ visual attention capacities improved to look more like the gamers’. These studies and other demonstrate just the tip of the neuroplasticity iceberg. Brain Training Can Improve Intellectual Capacity Research has shown that brains can be improved through training programs that target specific cognitive functions such as working memory, processing speed and fluid intelligence. Interactive multimedia software technology (like that used in video games) represents a highly effective and clinically proven method for delivering these brain training programs. These technologies can present users with specific cognitive tasks in a form that is intensive, repeatable, adaptive and highly targeted. This advance in technology, combined with a new appreciation of neuroplasticity, has led to an explosion of interest in computer-based brain training. Researchers have found that well-designed brain training technologies can achieve positive results for individuals of all ages. For example, scientists at the University of Michigan recently examined the effects of the Dual N-Back, a challenging working memory and divided attention task on fluid intelligence performance in young adults (Jaeggi, et al., 2008). Fluid intelligence is the ability to creatively solve new problems, and it is measured as part of standard IQ tests. Conventional wisdom in psychology had said that intelligence is relatively fixed, without much potential for improvement. Yet participants who completed the Dual N-Back training showed statistically significant improvements in their fluid intelligence and working memory as compared to the control group. This research shattered the view that intelligence could not be changed in adults, and showed the potential for brain training to help even those who are already near the peak of cognitive performance. Similar research has explored the degree to which brain training can combat the cognitive decline associated with the normal course of aging. The Advanced Cognitive Training for Independent and Vital Elderly (ACTIVE) study was a large, randomized, controlled trial testing the effects of three kinds of cognitive training (Ball, et al., 2002). The 2832 participants underwent approximately 10 one-hour sessions of training over about six weeks. This NIH-funded trial has produced a number of interesting results. Unsurprisingly, participants in all groups learned to perform the training tasks more efficiently. What was more impressive was that the effects of the training transferred to measures of real-world function. These functional benefits were observed five years after training was completed, indicating that the benefits were sustained for a substantial period of time (Willis, et al., 2006). The ACTIVE study demonstrates that cognitive training can have highly beneficial real-world benefits for seniors. The evidence that “brain training works” is now sufficiently robust and compelling that it would be difficult for an objective, dispassionate observer to claim that there is no evidence that “brain training works.” That said, this is not the end of the story, but rather the beginning. Researchers still have much more to learn about how to apply and optimize this training for each individual’s unique goals. At Lumos Labs, we have created a research platform that allows us to facilitate the exploration of these issues in collaboration with the top researchers and institutions around the globe. http://www.lumosity.com/ Slide-2 Tools for retooling the brain. Lumosity uses science to make brains smarter. * Based on principle of neuroplasticity * Designed by neuroscientists * Clinically proven results Learn more about the science.

Lumosity “Reclaim your brain”…..Games interesting…..

“I am absolutely hooked on the brain games. I find I am remembering things more easily and able to think faster.”

After starting Lumosity, I find that I am more alert and am more able to acquire new skills.”

 

Brain Training Research

 

Doctors and scientists have studied the human brain for hundreds of years, marveling at its ability to acquire new knowledge and mental associations late into life. Throughout much of the twentieth-century, the scientific community believed that this learning happened by changing the strength of different neural connections. This idea stemmed from the belief that the structure and organization of the brain did not change much after childhood.

Over the last few decades, however, researchers have discovered that the brain can fundamentally reorganize itself when confronted with new challenges, and that this reorganization can occur regardless of one’s age. Evidence suggests that the brain, when given the right kind of exercise, can actually reshape itself to become more efficient and effective. This ability, known by scientists as “neuroplasticity,” has far-reaching consequences we’re only now beginning to understand. With the help of emerging technologies, researchers are continuously discovering new ways for leveraging neuroplasticity to improve the brain’s health and performance.

  •  

    Neuroplasticity Research

    In order to drive a cab around the serpentine urban streets of London, one must first pass a rigorous exam testing knowledge of point-to-point routes through the city. These routes are referred to as The Knowledge, and would-be taxi drivers spend months “on The Knowledge,” studying the map of London in hopes of passing the exam. In 2000, researchers at University College London published an intriguing brain imaging study involving these individuals (Maguire, et al., 2000). They sought to discover what happens to the brains of taxi drivers as they go on The Knowledge. If the brain were a relatively static receptacle, passively absorbing information, then researchers would have expected to see few, if any, major structural changes in the brain. What they saw was dramatic and surprising. Researchers observed differences in the size and shape of crucial brain structures in taxi drivers relative to control subjects. In particular, a part of the hippocampus, a brain structure critically involved in memory and navigation, was larger in those who were on The Knowledge compared to those who were not. In subsequent analyses, the research team showed that these changes were related to the amount of time drivers spent on the knowledge. This was an early look into the brain’s incredible ability to adapt to meet the demands placed on it, and to respond with increased capacity for tasks that exercise it.

    Throughout the past decade, researchers have observed similar structural and functional brain changes associated with specific task demands. For example, medical students studying for exams undergo brain changes similar to those observed in the London taxicab study (Draganski, et al., 2006). Learning to juggle results in functional changes in brain areas associated with visual processing, at least temporarily (Draganski, et al., 2004). And Green and Bavelier 2003 showed that video game players performed better in measures of visual attention than non-players. What’s more, when they asked non-players to play an action video game intensively over a period of several weeks, those individuals’ visual attention capacities improved to look more like the gamers’.

    These studies and other demonstrate just the tip of the neuroplasticity iceberg.

     

  •  

    Brain Training Can Improve Intellectual Capacity

    Research has shown that brains can be improved through training programs that target specific cognitive functions such as working memory, processing speed and fluid intelligence. Interactive multimedia software technology (like that used in video games) represents a highly effective and clinically proven method for delivering these brain training programs. These technologies can present users with specific cognitive tasks in a form that is intensive, repeatable, adaptive and highly targeted. This advance in technology, combined with a new appreciation of neuroplasticity, has led to an explosion of interest in computer-based brain training. Researchers have found that well-designed brain training technologies can achieve positive results for individuals of all ages.

    For example, scientists at the University of Michigan recently examined the effects of the Dual N-Back, a challenging working memory and divided attention task on fluid intelligence performance in young adults (Jaeggi, et al., 2008). Fluid intelligence is the ability to creatively solve new problems, and it is measured as part of standard IQ tests. Conventional wisdom in psychology had said that intelligence is relatively fixed, without much potential for improvement. Yet participants who completed the Dual N-Back training showed statistically significant improvements in their fluid intelligence and working memory as compared to the control group. This research shattered the view that intelligence could not be changed in adults, and showed the potential for brain training to help even those who are already near the peak of cognitive performance.

    Similar research has explored the degree to which brain training can combat the cognitive decline associated with the normal course of aging. The Advanced Cognitive Training for Independent and Vital Elderly (ACTIVE) study was a large, randomized, controlled trial testing the effects of three kinds of cognitive training (Ball, et al., 2002). The 2832 participants underwent approximately 10 one-hour sessions of training over about six weeks. This NIH-funded trial has produced a number of interesting results. Unsurprisingly, participants in all groups learned to perform the training tasks more efficiently. What was more impressive was that the effects of the training transferred to measures of real-world function. These functional benefits were observed five years after training was completed, indicating that the benefits were sustained for a substantial period of time (Willis, et al., 2006). The ACTIVE study demonstrates that cognitive training can have highly beneficial real-world benefits for seniors.

    The evidence that “brain training works” is now sufficiently robust and compelling that it would be difficult for an objective, dispassionate observer to claim that there is no evidence that “brain training works.” That said, this is not the end of the story, but rather the beginning. Researchers still have much more to learn about how to apply and optimize this training for each individual’s unique goals. At Lumos Labs, we have created a research platform that allows us to facilitate the exploration of these issues in collaboration with the top researchers and institutions around the globe.

http://www.lumosity.com/

 

Slide-2 Tools for retooling the brain. Lumosity uses science to make brains smarter. * Based on principle of neuroplasticity * Designed by neuroscientists * Clinically proven results Learn more about the science.

 

Leave a comment

Filed under Best Selections of Quotes

The Power of Humor!

  ►Just anticipating a happy, funny event can raise levels of endorphins and other pleasure and relaxation-inducing hormones and lower production of stress hormones -University of California-Irvine

  ►What’s the most stress-producing communication problem?Is a negative – Self Talk

Negative self Talk :

He seems angry. I wonder what I did.

I don’t have the skill.

I’ll never get into that college so why bother applying?

She’ll never go out with me.

 

Positive

He’s having a bad day.  I wonder why.

I’ll give it a try.

My extra-curricular activities should help so it’s worth a try.

She’s always friendly to me so what have I got to lose?

 

PRACTICE POSITIVE SELF-TALK- IDENTIFY NEGATIVE SELF-TALK PATTERNS

•Catastrophizing

•Overgeneralizing

•Using “should” statements

 

COPING TIPS

Get Organized

Put things where they belong and you will save time and stress looking for them

Lose Control

Accept that everything doesn’t have to be done your way

Give People a Break

People may behave badly because they are stressed out about something

Simplify Your Life

Let go of possessions, relationships, etc. that no longer work or have lost their meaning or purpose

 

TEST-TAKING TIPS

Believe in Your Ability

You wouldn’t be where you are if you didn’t have the ability to do well

Develop a Realistic, Positive Attitude

Accept that you may do your best and not get the highest grade.  Be OK with that.

Get Enough Sleep the Night Before

Adequate sleep is crucial to proper brain function.  Sleep deprivation will diminish mental performance.

Take Deep-Breathing Breaks

Close your eyes and take several long, slow deep breaths. Breathing in this way calms your whole nervous system.

 

 

 

 

Hanya memikirkan peristiwa, bahagia lucu dapat meningkatkan kadar endorfin dan kesenangan lain dan relaksasi-inducing hormon dan penghasilan hormon stres yang lebih rendah-University of California-Irvine

“REFRAME” : From: “Why is this happening to me?” To: “What can I do about what is happening to me?”

Smile! Smile muscles send a signal to your brain and . . . you start feeling happy!
RELAXATION TECHNIQUES Clench & relax all the muscle groups in your body Breath deeply to release your stress through your breath Focus on your heart and think of a peaceful place or moment from your past Think loving thoughts about your family, friends and loved ones. Send messages out to them.

Focus on your breath Inhale through your nose for 4 seconds, pushing out your abdomen, then your lower ribs, then your chest as your body fills with air. Hold your breath for 3 seconds. Exhale for 4 seconds through your mouth, letting air our as you let it in, from your abdomen to highest parts of your lungs. Allow all the stress in your body to escape with your breath Benefits: Calms the mind Helps center your thoughts Brings you into the present Lowers the heart and respiratory rate Lowers blood pressure

MEDITATION: Focusing the mind on relaxation, happiness and good will zikir…. BENEFIT: Naturally leads to the “Relaxation Response” changes in the body that are deeply restorative and quicken healing MEDITATION = Pushing a “Reset“ Button Enables the body to return to a state of optimal balance Reduces: Heart rate Blood pressure Respiratory rate Oxygen consumption Blood flow to skeletal muscles Perspiration Muscle tension Improves: Immunity Mood Energy

•Just Do It! Change your behavior and your brain will change your attitude to sync with the behavior Seek Out Positive People Pessimism is psychologically contagious Vent – Talk about what’s bothering you

THE POWER OF MUSIC Music is a significant mood-changer and reliever of stress Stress-fighting changes that take place when we hear a tune: an increase in deep breathing acceleration of the body’s production of Serotonin

Researchers have shown that the same parts of the brain are activated whether people actually experience something or vividly imagine it.

Picturing an image of a beautiful beach activates the same area of the brain as actually seeing the beautiful beach

Leave a comment

Filed under Health