Stress Proof Your Brain

Presented by

Jenny Evans

Tuesday, May 7

12:45 p.m. – 1:30 p.m.

Sponsored by

ph-performance.com

Stress-ProofYour Brain

Boost Your Brain Power and Positive Moods

Jenny Evans, B.S., C.P.T., C.F.T.

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WHY WE’RE FEELING OVER IT:1. “Stress management” does not work

2. Stress is a chemistry problem

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STRESS IS PHYSIOLOGICALBALANCE

STRESS HORMONES

ENERGY RELEASE

FIGHT OR FLIGHT

PLAY IT OUT

BLISS MOLECULESPLAY IT

OUTph-performance.com

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YOU ARE STEWING IN A

TOXIC BROTH OF DREAD

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CORTISOL : THE GOOD NEWS• Helps restore balance• Makes us hungry• Replenishes energy stores and “restocks the shelves”

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CORTISOL : THE BAD NEWS• Crave sugar and fat• Store fat in abdomen and blood vessel walls• Sleep issues and insomnia• Depression, anxiety• Cognitive function and brain structure

THE ½ LIFE OF CORTISOL IS SEVERAL HOURS!

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3 PARTS OF BRAIN

• Neocortex - THINK

• Limbic – FEEL

• Reptilian – ACT

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CAVEMAN BRAINWHAT IT’S GOOD AT:• Protection and survival• Strong emotional drive• Highly motivated• Action oriented

WHERE IT SORTA SUCKS:• Looking for pleasure • Avoids anything painful• Wants easiest default option• Doesn’t like change

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ADVANCED BRAINWHAT IT’S GOOD AT:• Goal setting• Rational thought• Problem solving• Strength in beliefs

WHERE IT SORTA SUCKS:• Limited willpower• Overridden by emotions• Energy hog• Easily derailed by Sneaky Pete

without realizing itHIJACK

ED!

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CHANGE

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Sneaky Pete doesn’t like it.

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STAND UP, TURN TO YOUR NEIGHBOR,

TELL THEM 2 THINGSYOU’VE LEARNED

SO FAR

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STRESS-PROOF YOUR BRAINThe Resiliency rEvolution: Your Stress Solution for Life, 60 Seconds at a Time

1. Micro Bursts2. Micro Climates3. Micro Beliefs

Shrink the Change: Micro Strategies

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#1MICRO BURSTS

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endorph

ins

endocann

abinoids

MICRO BURST – PLAY IT OUT

BDNF

HGH

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MICRO BURST – BLISS MOLECULES

At least 20 minutes at 70% of your maximum1

or

30-60 seconds of intense exercise2

PLAY IT OUT!

1. Goldfarb, H., Hatfield, B., Armstrong, D., Potts, J. (1990). Plasma Beta-Endorphin Concentration: Response to Intensity and Duration of Exercise. Medicine and Science in Sports and Exercise. 22(2): 241-244.

2. Schwarz, L., Kindermann, W. (1992). Changes in Beta-Endorphin Levels in Response to Aerobic and Anaerobic Exercise. Sports Medicine. 13(1):25-36.

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BUILD YOUR RESILIENCYPLAY IT OUT!

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HIT THE DECK

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• Participation is completely voluntary.• Do not participate if you have an injury,

medical condition or illness.• Exercise at your own pace and to no more

than discomfort.• If you experience pain at any point,

stop immediately and inform me.

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WHAT IS ONE WAY YOU CAN PLAY IT OUT

DURING THE DAY?

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#2MICRO CLIMATES

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WHERE WE WORK AND LIVE

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TAKE CUES FROM ENVIRONMENT

An easy way to successfully make change:

They literally make behavior change

a no-brainer!

Optimal Defaults

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CREATE OPTIMAL DEFAULTS• At work for focus, creativity, innovation

• At home

• Sleep

• Nutrition

• Food shopping

• Eating out

• While traveling

• Exerciseph-performance.com

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TAKE CUES FROM ENVIRONMENT

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TEXT “STRESSPROOF” TO 44222

• Optimal Defaults• Resiliency Profile• Sixty-second snack list• Sixty-second meal ideas• Connect with me

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#3MICRO BELIEFS

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WHAT DO YOU BELIEVE?

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I BELIEVE• Continuous improvement• Learning and new experiences• Different is awesome• How you do anything is how you do everything• Work your butt off…pay attention to Universe

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I BELIEVE…• Continuous improvement

• Learning and new experiences

• Different is awesome

• How you do anything is how you do everything

• Work your butt off…pay attention to the

Universe

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STRESS-PROOF YOUR BRAIN

1. Micro Bursts 2. Micro Climates 3. Micro Beliefs

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SNEAKY PETE & YOUR EMOTIONS• Negativity bias• Doubt • Fear• Reactive

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