Daily Habits to Reduce Stress and Improve Performance

Hey all, occasionally I get stressed. Usually, this is ok, but when it becomes too much my performance suffers. If you can manage your stress you can maximize your cognitive performance.
This video will relay three evidence-supported daily habits to combat stress.

📜 Write Up - https://www.zhighley.com/reduce-stress/
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Here are some of my other videos:
Why I'm able to study 70+ hours a week and not burn out (how to stay efficient): https://www.youtube.com/watch?v=FARXrLsBNJY
How I Take 0 Notes in Medical School: https://youtu.be/CeEZJPJO474
How to Study More in Less Time - 3 Mistakes Most Students Make: https://youtu.be/HBb5RYpzAD0
How I Study For Exams in Medical School | 9 Day Plan: https://youtu.be/2oXhLCAWgkI
I tried Running for 30 Days and My Life Will Never Be The Same: https://youtu.be/HBb5RYpzAD0

Time Stamps:
0:00 Intro
3:42 Mindset
13:09 Exercise
17:48 Meditation
26:39 Summary
28:20 Take Action!
30:03 Outro
Sources:
1. Varvogli, Liza, and Christina Darviri. "Stress management techniques: Evidence-based procedures that reduce stress and promote health." Health science journal 5.2 (2011): 74.
2. WHO. Facing the Challenges, Building Solution. Report from the WHO European Ministerial Conference.
3. McEwen, Bruce S. "Central effects of stress hormones in health and disease: Understanding the protective and damaging effects of stress and stress mediators." European journal of pharmacology 583.2-3 (2008): 174-185.
4. Lambert, Gavin, et al. "Stress reactivity and its association with increased cardiovascular risk: a role for the sympathetic nervous system?." Hypertension 55.6 (2010): e20-e20.
5. Kyrou, I., and C. Tsigos. "Hypothalamicpituitary-adrenal axis, cytokines and metabolic syndrome." Obesity and Metabolism 2 (2006): 116-126.
6. Nemeroff, Charles B., and Wylie W. Vale. "The neurobiology of depression: inroads to treatment and new drug discovery." Journal of Clinical Psychiatry 66 (2005): 5.
7. Lupien, Sonia J., et al. "Effects of stress throughout the lifespan on the brain, behaviour and cognition." Nature reviews neuroscience 10.6 (2009): 434-445.
8. Lupien, Sonia J., and Bruce S. McEwen. "The acute effects of corticosteroids on cognition: integration of animal and human model studies." Brain research reviews 24.1 (1997): 1-27.
9. Hölzel, Britta K., et al. "Stress reduction correlates with structural changes in the amygdala." Social cognitive and affective neuroscience 5.1 (2010): 11-17.
10. Pruessner, Jens C., et al. "Self-esteem, locus of control, hippocampal volume, and cortisol regulation in young and old adulthood." Neuroimage 28.4 (2005): 815-826.
11. Pruessner, Jens C., et al. "Effects of self‐esteem on age‐related changes in cognition and the regulation of the Hypothalamic‐Pituitary‐Adrenal Axis." Annals of the New York Academy of Sciences 1032.1 (2004): 186-194.
12. Sowislo, Julia Friederike, and Ulrich Orth. "Does low self-esteem predict depression and anxiety? A meta-analysis of longitudinal studies." Psychological bulletin 139.1 (2013): 213.
13. Berger, Bonnie G., and David R. Owen. "Stress reduction and mood enhancement in four exercise modes: Swimming, body conditioning, hatha yoga, and fencing." Research quarterly for exercise and sport 59.2 (1988): 148-159.
14. Blumenthal, James A., et al. "Effects of exercise and stress management training on markers of cardiovascular risk in patients with ischemic heart disease: a randomized controlled trial." Jama 293.13 (2005): 1626-1634.
15. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
16. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
17. Peterson, Linda Gay, and Lori Pbert. "Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders." Am J Psychiatry 149.7 (1992): 936-943.
18. Miller, John J., Ken Fletcher, and Jon Kabat-Zinn. "Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders." General hospital psychiatry 17.3 (1995): 192-200.
19 and 20 are on my web post, ran out of text here!
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Who am I:

My name is Zach. I’m a third-year medical student in Philadelphia. I make videos about medical school, entrepreneurship, and other cool things. I love trying new things and often mess up. However, every time I screw up I usually learn something. Whatever I learn I post either on YouTube or my website 🌐 (https://zhighley.com/).

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Видео Daily Habits to Reduce Stress and Improve Performance канала Zach Highley