Positive Ways to Help Yourself and Your Children Sarah Enos Watamura PhD Plan for Today Early adversity can have lifelong consequences for individuals and society Resilience relationships amp the Toxic Stress Framework ID: 624410
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Stress at Home: Positive Ways to Help Yourself and Your Children
Sarah Enos Watamura, Ph.D.Slide2
Plan for Today
Early adversity can have life-long consequences for individuals and societyResilience, relationships & the Toxic Stress Framework
Early experiences are particularly impactful
Stress Management TipsFor Everyone
For ParentsFor KidsSlide3
Plan for Today
Early adversity can have life-long consequences for individuals and society
Resilience, relationships & the Toxic Stress Framework
Early experiences are particularly impactful
Stress Management TipsFor EveryoneFor ParentsFor KidsSlide4
Long-term Effects of Chronic Stress
influences susceptibility to or progression of a number of diseases:
cardiovascular disease (Smith & Ruiz, 2002)
diabetes (Mooy, 2000) infectious illness (Cohen & Williamson, 1991)
increases the risk of “risk”:obesity (Brunner et al., 2007) decreases immune function (Segerstrom & Miller, 2004)Increased metabolic syndrome (Chandola, Brunner, Marmot, 2006)
can impair cognitive functioning:memory (Lupien et al., 1998)attention (Liston, McEwen, & Casey, 2009)increases risk for mental health problems:depression (Siegrist, 2008)
anxiety (Eisenberg, 2007)can accelerate aging:
shorter telomere length, less telomerase activity (
Epel
et al., 2004)Slide5
Cellular AgingSlide6
Risk Factors’ Effect on Life ExpectancySmoking 10 years
1Obesity 6-7 years2, 3
High blood pressure 5 years4
Diabetes 7-8 years5
1 Doll R, Peto R, Boreham J, Sutherland I. Mortality in relation to smoking: 50 years’ observations on male British doctors. BMJ 2004; 328: 1519–27. 2
Haslam DW, James WP (2005). "Obesity". Lancet 366 (9492): 1197–209.3Nedcom, A, Barendregt, JJ, Willekens, F et al. (January 2003). "Obesity in adulthood and its consequences for life expectancy: A life-table analysis"
(PDF). Annals of Internal Medicine 138 (1): 24–32. 4
Franco OH,
Peeters
A,
Bonneux
L, de
Laet
C. Hypertension. 2005 Aug;46(2):280-6.
5
Franco OH,
Steyerberg
EW, Hu FB,
Mackenbach
J,
Nusselder
W. Arch Intern Med. 2007 Jun 11;167(11):1145-51.Slide7
Risk Factors’ Effect on Life ExpectancySmoking 10 years
1Obesity 6-7 years2, 3
High blood pressure 5 years4
Diabetes 7-8 years5Childhood Stress 20 years
1 Doll R, Peto R, Boreham J, Sutherland I. Mortality in relation to smoking: 50 years’ observations on male British doctors. BMJ 2004; 328: 1519–27.
2 Haslam DW, James WP (2005). "Obesity". Lancet 366 (9492): 1197–209.3Nedcom, A, Barendregt, JJ, Willekens
, F et al. (January 2003). "Obesity in adulthood and its consequences for life expectancy: A life-table analysis" (PDF). Annals of Internal Medicine
138 (1): 24–32.
4
Franco OH,
Peeters
A,
Bonneux
L, de
Laet
C. Hypertension. 2005 Aug;46(2):280-6.
5
Franco OH,
Steyerberg
EW, Hu FB,
Mackenbach
J,
Nusselder
W. Arch Intern Med. 2007 Jun 11;167(11):1145-51.Slide8
Childhood Stress Effects: Evidence from the ACE Study
For more information: http://www.cdc.gov/ace/Slide9
ACE Score
Item type
Score
Verbal abuse, OR threat of physical abuse to child
1Physical abuse of child1Sexual abuse of child1
Lack of supportive, loving environment1Neglect of child1Parents ever separated or divorced
1Mother/stepmother physically abused1
Household member substance abuse
1
Household
member mental illness
1
Household member incarcerated
1
TOTAL POSSIBLE
10Slide10Slide11
Maturational Timelines
conception
100 years
Early death
Early puberty
Preterm birth
Term birth
Later
puberty
Extended Adulthood Health
Later DeathSlide12
The ACE Story
Lifetime prevalence of depression by ACE Score
O ACES
5+ ACESSlide13
The Other Side of the ACE Story
Lifetime prevalence of depression by ACE Score
O ACES
5+ ACESSlide14
Plan for Today
Early adversity can have life-long consequences for individuals and society
Resilience, relationships & the Toxic Stress Framework
Early experiences are particularly impactful
Stress Management TipsFor EveryoneFor ParentsFor KidsSlide15
Resilience
RESOURCES
DEMANDS
Better than expected outcomes, given assessments of riskSlide16
THE MOST IMPORTANT RESOURCE?Buffering RelationshipsSlide17
The “Toxic Stress” FrameworkA framework offered by:
pediatrician Jack Shonkoff pediatrician and researcher Tom Boyce
basic science researcher Bruce McEwen (
Shonkoff, Boyce & McEwen, 2009)Slide18
Positive, Tolerable, ToxicPositive Stress: Moderate, short-lived increases in heart rate, blood pressure, and stress hormone levelsSlide19
Positive, Tolerable, ToxicPositive Stress: Moderate, short-lived increases in heart rate, blood pressure, and stress hormone levels
Tolerable Stress:
A physiological state that could potentially disrupt brain architecture but is buffered by supportive relationships that facilitate adaptive coping.Slide20
Positive, Tolerable, ToxicPositive Stress: Moderate, short-lived increases in heart rate, blood pressure, and stress hormone levels
Tolerable Stress:
A physiological state that could potentially disrupt brain architecture but is buffered by supportive relationships that facilitate adaptive coping.
Toxic Stress: Strong, frequent, and/or prolonged activation of the body’s stress-response systems in the absence of the buffering protection of adult support. Slide21
What is “Toxic Stress”?Slide22
How to Talk About Toxic Stress?Slide23
Stress is What your Brain and Body DoSlide24
Plan for Today
Early adversity can have life-long consequences for individuals and society
Resilience, relationships & the Toxic Stress Framework
Early experiences are particularly impactful
Stress Management TipsFor EveryoneFor ParentsFor KidsSlide25
Fetal (and Early Life) “Programming”Slide26
Top Evidence for Early Life as a Critical Sensitive PeriodSlide27
Newborn MammalsSlide28
Human Motor DevelopmentSlide29
Little Scientists – Learning Begins in the Womb!
Pregnant women (7.5 mo) read the story out loud twice a day
(De Casper & Spence, 1986).
Babies tested for memory right after birth Slide30
Example: Infants Hear Languages Adults Don’t!Slide31
Example: Fast Mapping
Abate reduce in intensity
Abjure renounce; swear to refrain from something
Blandishment words used to coax or flatter
Meretricious falsely attractive; tawdrySlide32
Leppänen
, J. M., & Nelson, C. A. (2008). Tuning the developing brain to social signals of emotions.
Nature Reviews Neuroscience
, 10(1), 37-47.
tvr@psu.edu tvr@psu.eduInput needed for species typical development
Input that makes up each individual’s experienceSlide33
Neuronal and Synapse Formation Across the Lifespan
7 weeks gestation - primitive nerve paths begin forming
Over 100,000 nerve cells born per minute
At birth 100 billion nerve cells!Slide34
Recognition of the Importance of Brain Development in Adolescence
Substantial structural and functional remodeling within:Limbic and cortical regionsHippocampus
AmygdalaSlide35
Focus is often on Limitations…..Decision making
Risk takingEmotion regulation…
Adolescence is also a positive, sensitive period!Slide36
Parenting Changes Your Brain!Slide37
Brains Change!
Of adversityOf inequityOf opportunityOf intervention
Of prevention
Sensitive PeriodsWindows of opportunityWindows of vulnerability
TWO OPEN WINDOWSINFANT AND PARENT NEUROBIOLOGIC CHANGE
Consider Timing - Consider Relationships – Consider ContextSlide38
Plan for Today
Early adversity can have life-long consequences for individuals and society
Resilience, relationships & the Toxic Stress Framework
Early experiences are particularly impactful
Stress Management TipsFor EveryoneFor ParentsFor KidsSlide39
What works?Slide40
Plan for Today
Early adversity can have life-long consequences for individuals and society
Resilience, relationships & the Toxic Stress Framework
Early experiences are particularly impactful
Stress Management TipsFor EveryoneFor ParentsFor KidsSlide41
Stress Management Tips: For Everyone
SleepExerciseRelationshipsYou Time
Choose Your AudienceKeep Your Glucose Levels EvenSlide42
Sleep Better: Sleep Hygiene 101Trouble falling asleep?
Create a bedtime ritual (even a short one)Make a list before bed, then put it asideTake a warm bathNatural light exposure in the afternoonSlide43
Sleep Better: Sleep Hygiene 101Trouble falling asleep?Create a bedtime ritual (even a short one)
Make a list before bed, then put it asideTake a warm bathNatural light exposure in the afternoon
Trouble staying asleep?Avoid alcohol at least 2 hours before bedtime
Wean yourself off sleep aidsBe sure you aren’t collapsing into sleep exhaustion, then awaking to the troubles you left at bedtimeKeep a consistent bed and wake timeSlide44
ExerciseSlide45
Connect, Engage, InvestSlide46
Listen to Your BodyAre you often fatigued?
Do you have a short fuse or fight feeling irritable?Are you buzzing/amped up?
Are you quick to startle?When you get stressed, are you slow to recover?
What works for you when you feel your body reacting?Slide47
Choose the Audience for your LifeSlide48
Keep your Glucose Levels EvenSlide49
Plan for Today
Early adversity can have life-long consequences for individuals and society
Resilience, relationships & the Toxic Stress Framework
Early experiences are particularly impactful
Stress Management TipsFor EveryoneFor ParentsFor KidsSlide50
Stress Management Tips: Especially Helpful for Caregivers
Mental StrategiesSlide51
Stress Management Tips: Especially Helpful for Caregivers
Mental StrategiesSlide52
Stress Management Tips: Especially Helpful for Caregivers
Mental StrategiesSlide53
Stress Management Tips: Especially Helpful for Caregivers
Mental StrategiesSlide54
Stress Management Tips: Especially Helpful for Caregivers
Mental StrategiesSlide55
Stress Management Tips: Especially Helpful for Caregivers
Mental StrategiesSlide56
Stress Management Tips: Especially Helpful for Caregivers
Mental StrategiesSlide57
The Most Effective Strategy?Slide58
Meditate/Center/Be MindfulSlide59
Plan for Today
Early adversity can have life-long consequences for individuals and society
Resilience, relationships & the Toxic Stress Framework
Early experiences are particularly impactful
Stress Management TipsFor EveryoneFor ParentsFor KidsSlide60
Stress Management Tips: What Works For Kids?
Understanding their emotionsFeel, label, understand
Safe, appropriate expressionSlide61
Stress Management Tips: What Works For Kids?
Understanding their emotionsFeel, label, understand
Safe, appropriate expression
Body/Mind Calming (different kids, different tricks)Run, wiggleQuiet basketDark & quietSlide62
Stress Management Tips: What Works For Kids?
Understanding their emotionsFeel, label, understand
Safe, appropriate expression
Body/Mind Calming (different kids, different tricks)Run, wiggleQuiet basketDark & quietLearn to Breathe – Feel bodyBean bag
animalSlide63
Stress Management Tips: What Works For Kids?
Understanding their emotionsFeel, label, understand
Safe, appropriate expression
Body/Mind Calming (different kids, different tricks)Run, wiggleQuiet basketDark & quietLearn to Breathe – Feel bodyBean bag animal
Adopt a phrase and planSlide64
Stress Management Tips: What Works For Kids?
Understanding their emotionsFeel, label, understand
Safe, appropriate expression
Body/Mind Calming (different kids, different tricks)Run, wiggleQuiet basketDark & quietLearn to Breathe – Feel bodyBean bag animal
Adopt a phrase and planEmbrace problem solving as a family valueSlide65
Family Stress PreventionPredictable
ReliablePositiveSlide66
Family Stress PreventionPredictable
ReliablePositiveRespite
Forgiveness