Opinion | How to Be More Resilient - The New York Times - 1 views
www.nytimes.com/...xiety-depression-research.html
resilient toughness happiness psychology brain science stress
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As a psychiatrist, I’ve long wondered why some people get ill in the face of stress and adversity — either mentally or physically — while others rarely succumb.
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not everyone gets PTSD after exposure to extreme trauma, while some people get disabling depression with minimal or no stress
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What makes people resilient, and is it something they are born with or can it be acquired later in life?
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New research suggests that one possible answer can be found in the brain’s so-called central executive network, which helps regulate emotions, thinking and behavior
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used M.R.I. to study the brains of a racially diverse group of 218 people, ages 12 to 14, living in violent neighborhoods in Chicago
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the youths who had higher levels of functional connectivity in the central executive network had better cardiac and metabolic health than their peers with lower levels of connectivity
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when neighborhood homicide rates went up, the young people’s cardiometabolic risk — as measured by obesity, blood-pressure and insulin levels, among other variables — also increased, but only in youths who showed lower activity in this brain network
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“Active resilience happens when people who are vulnerable find resources to cope with stress and bounce back, and do so in a way that leaves them stronger, ready to handle additional stress, in more adaptive ways.”
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the more medically hardy young people were no less anxious or depressed than their less fortunate peers, which suggests that while being more resilient makes you less vulnerable to adversity, it doesn’t guarantee happiness — or even an awareness of being resilient.
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there is good reason to believe the link may be causal because other studies have found that we can change the activity in the self-control network, and increase healthy behaviors, with simple behavioral interventions
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One plausible explanation is that greater activity in this network increases self-control, which most likely reduces some unhealthy behaviors people often use to cope with stress, like eating junk food or smoking
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n one study, two weeks of mindfulness training produced a 60 percent reduction in smoking, compared with no reduction in a control group that focused on relaxation. An M.R.I. following mindfulness training showed increased activity in the anterior cingulate cortex and prefrontal cortex, key brain areas in the executive self-control network
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Clearly self-control is one critical component of resilience that can be easily fostered. But there are others.
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For example, mindfulness training, which involves attention control, emotion regulation and increased self-awareness, can increase connectivity within this network and help people to quit smoking.
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she and colleagues studied the brains of depressed patients who died. They found that the most disrupted genes were those for growth factors, proteins that act like a kind of brain fertilizer.
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“We came to realize that depressed people have lost their power to remodel their brains. And that is in fact devastating because brain remodeling is something we need to do all the time — we are constantly rewiring our brains based on past experience and the expectation of how we need to use them in the future,
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one growth factor that is depleted in depressed brains, called fibroblast growth factor 2, also plays a role in resilience. When they gave it to stressed animals, they bounced back faster and acted less depressed. And when they gave it just once after birth to animals that had been bred for high levels of anxiety and inhibition, they were hardier for the rest of their lives.
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The good news is that we have some control over our own brain BDNF levels: Getting more physical exercise and social support, for example, has been shown to increase BDNF.
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Perhaps someday we might be able to protect young people exposed to violence and adversity by supplementing them with neuroprotective growth factors. We know enough now to help them by fortifying their brains through exercise, mindfulness training and support systems
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Some people have won the genetic sweepstakes and are naturally tough. But there is plenty the rest of us can do to be more resilient and healthier.