This document summarizes the effects of stress, anger, exercise, and other mental states on the body. It notes that short term stress can cause concentration impairment, insomnia, increased heart rate and blood pressure, while long term stress can damage brain cells and increase risks of heart disease, hypertension, and immune system suppression. In contrast, relaxation techniques like meditation decrease physiological indicators of stress and "recharge" the immune system. Feelings of love and compassion stimulate the brain's reward system and are linked to better health outcomes. Regular exercise provides cognitive, cardiovascular and bone benefits over the long term.

1. The Potent Mind Body States Jerry H. Gelbart, M.D.

2. This is your body

3. This is your mind

4. This is what happens in your body under stress Short term… Concentration impairment Distractible, overwhelmed Insomnia Sexual dysfunction Increased self-doubt Increased Heart Rate Increased Blood Pressure Increased Vascular Resistance Cardiac Arrest Increased stomach acid Ulcers Gastro-esophageal reflux Decreased blood flow to kidneys Sympathetic Nervous System: “Fight or Flight” Increases in Nor-epinephrine and Epinephrine Muscle tension Headaches Chest tightness Sexual dysfunction Stress Response “borrows” resources from Immune and Endocrine Systems Adrenal Glands: Increased Cortisol Pituitary Gland: Increased Prolactin, Endorphins, Vasopressin Pancreas: Increased Glucagon Decreases in reproductive and growth hormones Releases T-lymphocytes AND blood vessel walls secrete substance that binds these cells creating plaque Increased ACTH blocks Interferon which then reduces responsiveness of White Blood Cells

5. And long term… Decreases in Nerve Growth Factor: Brain cells die, Depression, Stroke Damage to “fear circuitry” of brain Impaired focusing, processing of information, problem solving Heart Disease Hypertension Irregular heartbeat Atherosclerosis Claudication Cardiac arrest Gastritis Peptic Ulcer Disease Irritable Bowel Disease Diabetes This is what happens in your body under stress Muscle Tension, Chronic pain Sexual Dysfunction More likely to catch common cold Longer recovery and wound healing times (after surgery, infections, heart attack) Faster aging of cells Gene that enhances production of lymphocytes and boosts activity of killer cells can be 50% decreased Weakened response to flu vaccine

6. This is what happens in your body when you do something calming, such as sitting next to the ocean, or meditating Decreased Heart Rate Decreased Blood Pressure Decreased Oxygen consumption Decreased CO2 Output Improved Digestion Increased Blood Flow to Kidneys Decreased Glucocorticoids Decreased Sympathetic Decreased Autonomic “ Recharges Battery” of Immune System ?Enhancements of Immune system using relaxation techniques? You have told your brain there is no current threat so neurochemistry can re-stabilize

7. This is your body angry, or even resentful Narrows focus of attention Puts you in “Attack” mode Shame and anger increase Cortisol especially when PERSONAL “ Righteous Anger” can become an addiction Increased Heart Rate Increased Blood Pressure Increased Testosterone Increased Adrenaline Increased Cortisol levels, especially when personal. Public shame highest of all Muscle tension and associated symptoms Many people carry their emotions in their guts

8. This is what happens in your body when you feel love or compassion Stimulates “Pleasure Center” Increased Serotonin Increases in Nor-epinephrine and Epinephrine Increased Dopamine Increased Vasopressin Increased Oxytocin Increased Pheromones Loving relationships correlate with: Less infections Quicker healing after heart attack, surgery, etc. Loneliness HUGE risk factor for catching colds, RISKIER THAN SMOKING!

9. This is what happens in your body in the short term when you exercise: Increased Nor-epinephrine enhances mood Increased brain energy consumption Endorphins improve mood, euphoria Blunting of stress response Short-term Increase in Heart Rate and BP Sweating Increased Endorphins Increased Ammonia causes fatigue in muscles

10. This is what happens in your body when you exercise regularly over a longer period: Builds and maintains healthy bone structure Builds Muscle Strength Decreased risk of various metabolic and cardiovascular diseases Increased Cognitive Function Increased level of nerve growth factors Supports survival and growth of neuronal cells Neuro-protective

11. This is what happens in your body from wear and tear of negative habits or “Coping strategies” Anxiety Insomnia Headaches Strokes Anxiety Depression Seizures Neuropathies Alcohol Dementia Heart Palpitations Heart Attacks Lung Diseases and Cancer Peptic Ulcers Esophagitis Gastro-esophageal reflux disease Nutritional Deficiencies Gallbladder Disease Pancreatitis Kidney stones Liver diseases including Cirrhosis Muscle twitching Weight Gain

12. UNDERSTANDING YOUR HEALTHY EMOTIONS REDUCES UNHEALTHY EMOTIONS… (AND THE WEAR AND TEAR ON YOUR BODY)

13. YOU CAN CHANGE THE WAY YOU FEEL ! TO LEARN HOW GO TO WWW.THEPOTENTMIND.COM