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Your Body on Stress_ An Owner’s Guide Transcript: Click to Open
Your Body on Stress An Owner’s Guide
Have you ever felt your heart pounding, maybe palms sweating or that weird churning in your stomach when you’re just, you know, stuck in traffic or facing a deadline? Yeah. And why does your body react like it’s a life or death situation when really you’re just sitting at your desk? It’s kind of fascinating, isn’t it? It really is. And what if we told you that the power to actually calm that storm inside? Well, what if it’s already built into your body, like an off switch waiting for you.
Welcome to a new introduction to a learning quiz from English Plus Podcast. What you’re going to listen to is to help you ace the quiz. But if you prefer to attempt the quiz right away, you can do that because we have added hints and feedback for every option.
And that’s what makes it a learning quiz and a fun one if you ask me. But now let’s talk a little about what you may learn from this quiz. Okay, so let’s unpack this a bit.
Stress. We all experience it, right? Yeah. And our bodies, they’re incredibly designed to handle it in short bursts anyway.
But in the modern world, this system, while it can cause so much trouble, it’s definitely not just in your head. It’s like a full body physiological performance happening. Exactly.
Imagine a car suddenly screeching right in front of you. Before your conscious mind even fully registers danger, your brain’s alarm system, the amygdala, it’s already hit the panic button. Bang.
That fast. Instantaneous. It sends a signal straight to your adrenal glands, those little glands sitting right on top of your kidneys.
This whole system, it’s been fine tuned over millions of years for actual physical threats. Okay. So the amygdala hits the panic button.
What happens next? Like immediately. Right. So the very first thing is this massive surge of adrenaline.
This is your right now hormone. It’s the super fast acting one. And that’s where your heart starts pounding like crazy.
Precisely. It’s gearing up for action, pumping blood harder and faster to get oxygen and fuel to your big muscles, legs, arms. Think fight or flight.
Makes sense. And the breathing. Becomes fast and shallow for the same reason trying to suck in as much oxygen as possible quickly.
Your pupils even dilate to sharpen your vision. Tiny details matter for survival. And it’s interesting how the body prioritizes, isn’t it? Like diverting resources.
Totally. To handle these demands, your body does clever things like constricting blood vessels in your hands and feet. That’s why they might get cold.
And it diverts blood away from your digestive system. That’s that butterfly’s feeling or maybe even nausea for some people. Because digesting lunch isn’t really the top priority when you think you’re about to be eaten by a tiger, metaphorically speaking.
Exactly. Survival is priority number one. Digestion can wait.
What else is going on during that initial adrenaline rush? Well, your liver gets the signal too. It dumps stored sugar glucose straight into your bloodstream. For quick energy.
Yep. Instant fuel. And interestingly, your perception of pain might even temporarily go down.
It’s an old mechanism to help you keep going, keep fighting or running, even if you get injured. Wow. OK, so adrenaline is the immediate, powerful first responder.
But there’s another player, right? Cortisol. Yes. Adrenaline is like the sprinter.
Powerful but quick. Right behind it comes cortisol. Think of cortisol as the manager or maybe the marathon runner of the stress response.
The manager. How so? Its job is to keep you on high alert for a longer period to sustain that stress response. It makes your energy stores like that glucose remain available.
And it also has a pretty powerful anti-inflammatory effect, which is useful short term. OK, so this whole system, amygdala, adrenaline, cortisol, it’s actually brilliant if you’re facing a real physical threat. It gives you superpowers almost.
It really does. Super strength, speed, focus. And here’s the big modern problem.
What happens when the threat isn’t a lion, but it’s, you know, back to back Zoom calls or traffic or money worries? That’s the crux of it. Our bodies fire up the exact same ancient program. They get totally wound up for this intense physical action.
Fight or flight. Right. But we just sit there, maybe at our desks, maybe in the car, just stewing in our own stress hormones.
And that is where chronic stress becomes such a huge issue because the stressor doesn’t go away quickly or maybe it’s constant. So those cortisol levels stay high. And that leads to problems.
What kind of consequences are we talking about when that manager hormone cortisol stays high all the time? Well, remember that helpful anti-inflammatory effect. When it’s prolonged, it actually backfires. It can suppress your immune system.
Making you more likely to catch colds and things. Exactly. More vulnerable.
And all that muscle tension preparing for action that never comes, especially in the neck and shoulders, that directly leads to tension headaches for a lot of people. And high cortisol keeps telling your brain you’re in a crisis and need energy. Constant crisis signal.
Which is why you might suddenly crave like a whole bag of chips or something sugary. Precisely. It ramps up appetite, especially for high calorie comfort foods.
And worse, it encourages your body to store fat, particularly that visceral fat deep in your abdomen. The dangerous kind. The dangerous kind.
What about sleep? So many people struggle with that wired but tired feeling. Ah, yes. That’s your nervous system basically stuck in the on position.
Hyper arousal. It just can’t flip the switch over to the rest and digest mode needed for sleep. Cortisol disrupts sleep hormones too.
It’s a vicious cycle. And I’ve heard even things like skin breakouts can be linked. Absolutely.
Cortisol can tell your skin’s oil glands to go into overdrive. And trouble concentrating. Finding it hard to focus.
Yeah. Brain fog. That’s your brain’s emotional center.
The amygdala still being overactive, essentially hijacking the more calm, rational thinking parts of your brain, like the prefrontal cortex, makes focus difficult. Even memory can be affected. Okay.
This sounds a bit bleak. We’re activating this ancient survival system with modern, non-physical stressors, and it’s causing all these problems. But there’s good news, right? There’s an off switch.
There is. And the power to hit it is already built into our bodies. It’s quite remarkable, actually.
The final question in the learning quiz from English Plus Podcast actually hints at this quite strongly. Ah, okay. So what is it? It’s called the parasympathetic nervous system.
If fight or flight is the gas pedal, this is the brake. It’s often called the rest and digest system. Rest and digest.
I like the sound of that. How do we activate it? How do we press the brake? One of the most direct and accessible ways is through breathing, specifically slow, deep breathing. Just breathing.
Seems too simple. It sounds simple, but physiologically, it’s quite powerful. Taking a few deep breaths, especially focusing on a long, slow exhale, physically stimulates a major nerve called the vagus nerve.
The vagus nerve. I’ve heard of that. It’s kind of like a superhighway connecting your brain to many of your major organs, heart, lungs, digestive tract.
It’s a key player in calming the body down. So by controlling our breath, we’re sending a direct signal back up that nerve highway. Exactly.
A deep, slow exhale sends a message back to your brain that basically says, okay, the danger has passed. You are safe now. And the body responds.
It does. In response to that signal, your brain tell your heart rate to slow down, your blood pressure to lower, your muscles to relax. Your body can finally come down from that high alert, fight or flight state and shift into rest and digest.
Wow. So that feeling of calm after taking a few deep breaths isn’t just psychological, it’s actual physiology at work. It’s pure physiology.
You are actively changing your nervous system state with your breath. So understanding all this, it isn’t really about getting rid of stress entirely, because that’s probably impossible in modern life. Right.
Impossible and maybe not even desirable. Some stress is motivating. True.
So it’s more about recognizing what’s happening in your body when you do feel stress, that pounding heart, the tension. Yes. Recognizing those signals.
And then knowing you have a tool like deep breathing to consciously hit that off switch to activate the parasympathetic system. Precisely. It’s about learning to work with your body’s systems, not just being controlled by them.
That exhaustion you feel after a really stressful day, it’s real physical depletion. Your body has basically run an internal marathon. Without moving a single step.
Exactly. So by learning to speak your body’s language, recognizing the stress signals, and consciously activating the calm response, you can navigate the challenges of life more effectively. You start to work with your physiology, not against it.
We hope you learned a lot from this intro, but that doesn’t mean you shouldn’t take the quiz anymore. There’s still a lot to learn from the quiz, because as we told you at the beginning of the episode, there are hints and feedback for every single option in the multiple choice quiz. So you will learn from your mistakes as much as you will learn from the answers you get right.
That’s why we call it an English Plus Learning Quiz. So go ahead and give it a go. And with this, we reach the end of another learning quiz from English Plus Podcast.
Don’t forget to check out our website, EnglishPlusPodcast.com, not only for quizzes, but to take your English and knowledge to the next level. Thank you for listening. Stay curious and never stop learning.
Introduction
Ever Wonder What Stress Is Actually Doing to You?
We all talk about stress. We feel it during busy workdays, traffic jams, and tense moments. But have you ever stopped to think about what’s physically happening inside your body when that wave of stress hits? It’s not just a feeling—it’s a powerful, ancient biological response that can affect nearly every part of you, from your brain to your gut.
This isn’t your typical quiz. Think of it as a guided tour of your own body under stress. It’s designed to be a fun, interactive way to learn, not a test to be graded. I’ll ask you some questions to pique your curiosity, and with each answer, we’ll explore the fascinating science behind how you tick.
By the end of this journey, you will:
- Understand the “Why”: Discover why your heart races, your palms get sweaty, and your stomach feels like it’s in knots when you’re stressed.
- Connect the Dots: See how seemingly unrelated issues like headaches, frequent colds, and even sugar cravings can be linked to stress.
- Become More Body-Aware: Gain a new appreciation for your body’s incredible (and sometimes frustrating!) internal systems.
- Feel Empowered: Knowledge is power. Understanding how stress works is the first step toward managing it more effectively.
Ready to uncover the secrets of your body’s stress response? Let’s dive in.
Learning Quiz
This is a learning quiz from English Plus Podcast, in which, you will be able to learn from your mistakes as much as you will learn from the answers you get right because we have added feedback for every single option in the quiz, and to help you choose the right answer if you’re not sure, there are also hints for every single option for every question. So, there’s learning all around this quiz, you can hardly call it quiz anymore! It’s a learning quiz from English Plus Podcast.
Quiz Takeaways
Hello and welcome. Let’s talk about something we all share, something our bodies are expertly designed to handle, yet something that can cause us so much trouble in the modern world: stress. If you’ve just gone through the quiz, you’ve seen a sneak peek into the incredible chain reaction that happens inside you when you perceive a threat. It’s not just in your head. It’s a full-body, physiological performance that has been fine-tuned over millions of years.
Let’s trace the journey. Imagine you’re walking down the street and a car suddenly screeches out in front of you. Before you even have time to consciously think “danger,” your brain’s alarm system, the amygdala, has already hit the panic button. This sends an instantaneous signal down to your adrenal glands, which sit on top of your kidneys.
The first thing that happens is a massive surge of adrenaline. This is Stage One. Adrenaline is your “right now” hormone. It’s the reason your heart suddenly starts pounding in your chest. Why? It’s preparing for action. Your heart is working harder to pump blood at a higher pressure, delivering a rush of oxygen and fuel to the large muscles in your arms and legs. Your breathing becomes fast and shallow for the same reason—to suck in as much oxygen as possible. Your pupils dilate to let in more light, sharpening your vision. To make all this happen, your body needs to divert resources. It constricts the blood vessels in your extremities, which is why your hands might get cold, and it diverts blood away from your digestive system, which is why you might get that “butterflies” feeling. In this moment, digesting lunch is not a priority; surviving is.
At the same time, your liver gets the signal and dumps its stored sugar, or glucose, into your bloodstream for a quick energy boost. And fascinatingly, your perception of pain might temporarily decrease, an ancient mechanism to help you keep going even if you get injured.
This initial adrenaline rush is powerful but burns out quickly. Following right behind it is the second wave, led by a different hormone: cortisol. Think of cortisol as the “management” hormone. Its job is to keep you on high alert for a longer period, sustaining the response. It tells your body to keep energy stores available and it also has a powerful anti-inflammatory effect.
Now, this entire system is brilliant if you’re genuinely facing a physical threat. It gives you the power and speed to get out of harm’s way. The problem is, in our modern world, most of our stressors are not life-or-death physical threats. They are traffic jams, work deadlines, financial worries, and arguments. But our bodies react with the same ancient, physical programming. We get wound up for a fight or a flight, but then we just sit there—in our car, at our desk, on our couch—stewing in our own stress hormones.
This is where chronic stress becomes a problem. When the stressor doesn’t go away, cortisol levels remain high. And this has consequences. That helpful anti-inflammatory effect, when prolonged, can actually suppress your immune system, leaving you more vulnerable to catching colds and other infections. This sustained muscle tension, especially in your neck and shoulders, leads directly to the most common type of headache: the tension headache.
High cortisol levels also keep signaling to your brain that you are in crisis and need to refuel. This is why you might find yourself craving high-calorie comfort foods. Cortisol not only increases appetite but also encourages your body to store those calories as visceral fat, the dangerous kind deep in your abdomen.
The “wired but tired” feeling that prevents sleep? That’s your nervous system stuck in a state of hyper-arousal, unable to switch over to the “rest and digest” mode needed for sleep. Skin breakouts? That’s cortisol telling your skin’s oil glands to work overtime. Trouble concentrating? That’s your brain’s emotional center hijacking the calm, rational-thinking parts of your brain.
So what can we do? The quiz gave us a clue with the final question. The power to counteract this “fight-or-flight” system is already built into our bodies. It’s called the parasympathetic nervous system, or the “rest and digest” system. And one of the most direct ways to activate it is through slow, deep breathing. Taking a few deep breaths, especially with a long, slow exhale, physically stimulates a major nerve called the vagus nerve. This sends a message back to your brain that says, “The danger is over. You are safe.” In response, your heart rate slows, your blood pressure lowers, your muscles relax, and your body can finally come down from that high-alert state.
Understanding this process isn’t about eliminating stress—that’s impossible. It’s about recognizing what’s happening in your body and learning how to consciously hit the “off” switch. It’s about understanding that the exhaustion you feel after a stressful day is real; your body has run a marathon without moving a single step. By learning to speak your body’s language, you can start to work with it, not against it, to navigate the challenges of modern life.
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