As
of this writing, mid January of 2016, it's been three years since I
started my (now sort of famous) drive for “why?” - my drive to
understand psychiatric and mood disorders in ways that the current
mental health and psychiatric professions don't.
During
that beginning (early 2013) I was using various social media (and
still do) to both seek the best information I could find
regarding the brain and mental health and those
with whom to discuss it. In the course of that
endeavor early that year I met a man who'd change my life
forever, one Mani
Saint-Victor.
(Two, actually, Robert
Whitaker being
the other). Mani is a Harvard trained medical doctor and
neuroscientist. At the time he was detaching himself from medical
practice and doing his own research into – tada! - psychiatric and
mood disorders and somehow we crossed paths. I think it was because I
happened to be a bit of a dab hand at English grammar and composition
and that he was doing some writing projects with which he needed
editing and proofreading help that we initially “meshed”
(social media can be wonderful that way) and subsequently when he saw
what I was doing and I saw what he was doing (investigating the above
mentioned disorders) we formed a bit of a working partnership (I
brought some key things to the table that he'd been looking for). He
was taking his study of neuroscience in a new direction at the time,
saw that I had a great interest in it as well and then took me under
his wing (thus changing my life – and mind – forever). Mani was –
and remains – a great gregarious open minded, open spirited person
and so made as wonderful a mentor as one could wish for.
At
the time I was voraciously seeking information regarding the
neurological basis for psychiatric and mood disorders and their
symptoms and he provided all I could handle (which at that time was
a lot). And the vast majority of what he provided was
studies and research linking the neurobiology of stress with
psychiatric disorders and the symptoms thereof. Now, you have to
understand that not long prior to that I was coming off a
three year stretch of psychiatric inner horror shows the likes of
which few people experience – hallucinations, hearing voices,
psychotic episodes and much etcetera not to mention crippling anxiety
and other assorted “goodies” – so when I started reading
through the papers he was sending me and ran them through my own
experiences along with my burgeoning knowledge of how brains work,
I instantly got the connections. I mean it
was like bingo, bingo, bingo, bingo and BINGO.
So many things began to fall into place for me in my understanding of
psychiatric and mood disorders and it was a great honour and pleasure
to be able to discuss it all with Mani along with some of his other
neuroscience colleagues (again, the blessings of social media).
The
other thing I loved about Mani and what connected us so well at the
time, was that he too (though from the opposite side of the
doctor-patient equation) had become disillusioned with the standard
medical/mental health approach to psychiatric care (IE: the
pharmacological approach) and was searching out alternatives (though
not in the so called "alternative medicine" field, which is
almost as bad as the pharmaceutical industry for false claims and
poor long term efficacy). For a few magical months he (and those
online neuroscience colleagues of his) and I had a rollicking good
time exploring all that stuff.
Aside
from everything my dear old friend Mani taught me back in the
beginning, I also discovered the renowned Robert
Sapolsky.
He is ranked among the top fifteen neuroscientists in the word (this
out of tens of thousands in that exploding field) and is widely
regarded as perhaps the leading
expert on the planet in the study and understanding of stress and
what it does to us and why.
All
of which sort of sets the table for what I'm finally getting around
to presenting – the neuroscience of stress, psychiatric and mood
disorders and you.
One
of the things I've found in my study of stress is how poorly understood it is (tragically misunderstood if truth be told) and the degree to which it's overlooked as a
major factor in mood and psychiatric disorders even within the mental
health professions. Certainly most competent professionals will
understand the elementary basics and that it's important to
manage but no one that I have dealt with as a patient or in great
numbers of discussion or came across in my very broad reading seems
to really know and understand the entire big picture about stress,
what causes it and what it means to your mental and physical health
nor really just how much it may affect behaviour, is creating much of
the crazy making things you experience in your mind and especially
not how much it is killing you.
It
is my goal with this series on stress to change that.
In
the past I have mentioned a bit about how I do my some of my own
research. Mine is a sort of old fashioned gumshoe approach which I do
by simply talking to and listening to people. Since I first
started publishing the current form of Polar Bear pieces in the
summer of 2013 I have met a considerable number of people through the
blog. Many come to me with questions and I spent a good deal of time
listening, asking questions and poking into what I refer to as their
"neuro-history"; past events, circumstances and so on that
literally shaped their brains and how their brains subsequently
worked and thus produced who and what they are today. What invariably
would emerge was a number of key stressors and/or medical events.
What I fervently tried to do was to simply gather information without
attaching judgement or values but visualize how that would be
processed by some of the brain regions we're going to look at below
and how that would shape behaviours and moods and create what we
experience as anxiety and/or depression
With that kind of field study (if you will) and brain study, I feel I now have a broader than most understanding of stress and what it does to our brains, minds and bodies and - most importantly - where it comes from in terms of environmental and psychological stressors. And even more importantly than that, a much better understanding of the individual differences that cause some people to experience stress differently and more importantly yet, how these differences lead to moderate to severe psychiatric disturbances.
And
even better than that, some of the key understandings for mind and
lifestyle management and strategies for either reducing stress or
changing our responses to it.
So
for now I'm going to ask that before delving in here
to please put aside everything you think you know about
stress and your experience and understanding of it. Most people's
understanding of it is based on so much outdated or outmoded or pop
science gibberish so as to be more harmful than good. As well, if you
really want to understand and learn something, it is necessary to set
aside previously held notions of the subject so that the new stuff
has a place to go.
What
most people understand about stress is the classic stuff we commonly
associate with it; pressure at work and school, time deadlines, the
boss freaking out on us and stuff like that. While this is all
stress, of course, that is actually a very limited
understanding of stress and is probably the least of what is truly
damaging stress (and I'll get to why it's not as damaging as we think
as we go along). Not that we're going to ignore that, but what we're
going to learn and understand goes much, much deeper than that.
Now
even as great and as knowledgeable as Robert Sapolsky is, even he
doesn't completely connect all the dots between all the various symptoms of
psychiatric disorders and stress and we mental health suffering
peeps' unique sources of stress and of processing and reacting to it
they way we do. That's where little ol' moi comes in. So this series
on stress is truly going to be a mind blowing eye opener for all of
you, whether you suffer from psychiatric and/or mood disorders, a
loved one does or you're in the mental or medical health professions
(and I do know I have several of you reading along).
So
after yet another horrendously long (though necessary and hopefully
at least somewhat entertaining and engaging) Bradonian introductory
ramble, let's get to work.
The
Neuroscience of Stress Part I
A
couple of options here now and it's my hope you can use them in
concert in ways that work best for you. There's the text version
below, as you can see and I'm working on getting these posts into
audio-visual presentations. These are not professionally polished
just yet and I'm just getting the hang of doing them with limited
resources, so I ask for your patience there, but you just may well
enjoy this more than reading.
There
are three brain concepts that I have written about in the past that
we are now going to begin to bring forward and tie together in our
introductory look at stress and the stress response system and they
are: the
evolutionary development of the homo sapien brain, consciousness
and the subconscious mind and
what I termed "zombie
programs",
the latter two of those being quite closely related.
The
evolutionary development of our so called modern homo sapien brains
is important mostly – as I pointed out in the original
piece – to understand that our brains evolved by “bootstrapping”
off of (or building off of) earlier “brain models” and all the
basic equipment of our current day stress response system is very,
very old “hardware” and “wiring” indeed.
Let's again look at what pioneering neuroscientist Dr Paul MacLean termed the "triune brain" (this model has been disparaged in some circles but it absolutely is still valid for understanding the basic outline of three very distinct major brain regions). We've looked at this in a number of posts in the past and now we'll start to look in more detail.
Our deepest homo sapien brain "hardware" - the brainstem, the part in red - is virtually identical to that of the humble reptile class of animals and performs in much the same way, controlling very elementary survival behaviours and regulating core systems like breathing and heart rate.
Next evolved is the limbic region, an area that is for the most part exactly the same in we humans as we'd find in all mammal species and even bird species (scaled differently, of course). This is the area we'll be most closely examining here today and in following posts in this series.
Above that is the neocortex. In many regards the human version again is quite the same in us as in all higher mammal species. Not distinguished in that image, however, is the vaunted frontal lobes in which functions unique to humans are housed, but that is something we'll examine later when we learn more about emotional regulation and executive functions. The other key anatomical difference between human and higher mammal neocortexes is the "sulki" and "gyri". Those are the deep folds we'll see when looking at the outer part of a brain; sulki being the "valleys" while gyri are the "peaks". While all mammal brains have these, in the human brain they are deeper and more pronounced. These folds are key to humans' higher (one would hope) cognitive abilities.
There are a few points important for us to understand here now and to bear in mind in the future.
One,
as I again mentioned in the post on brain evolution (and in
Neuroanatomy 101), our stress response system, located in the limbic
and brain stem regions, evolved and adapted over millions
of years for very, very different situations and circumstances
than what we now must currently deal with in the modern world as it
has developed in the last several hundred years starting from the
dawn of the industrial age and particularly the last half century.
This is Very Important to understand, as we'll see.
Two,
there's a "hierarchy of command" in the brain and
because the brain stem and limbic regions are where the neurological modules most critical to survival are housed, under
many key circumstances the lower regions will be first in
line when it comes to things like energy allocation throughout your
brain (and thus directing it through your body) and in generating
responses to incoming stimuli (IE: inward and outward behaviours).
Also Very Important to understand as we go along and
try to understand our own reactions and behaviours.
Thirdly, what our short and long term stress responses and related systems put - or don't put - on our "conscious awareness plate" is also very important to understand. And this is where we're going to learn the crucial importance of what we first looked at way back when in the post on Broken Ego Defenses and we see that what "ego defenses" do is help keep sources of pain and stress off our "conscious awareness plates". As well, better managing what we consciously, or even subconsciously, experience is what we will start to work on in our study of meditation and mindfulness meditation CBT.
To further
understand our subconscious, understanding our stress response system
is going to be critically important as well. To remind, I do not by
“subconscious” mean the Freudian sense of that term (though I do
use his ideas elsewhere) but in the very real neuroanatomical and
neurobiogical sense that the vast majority of what goes on in our
brains operates well below our conscious awareness and control. Which
is where “zombie programs” come in for they are the stuff of our
subconscious; hundreds of completely autonomously operating brain
“programs” that run probably in the neighbourhood of 99.5% of
your life and daily workings and thoughts, all of which hum away more
or less 24/7 for the most part well below your conscious awareness.
This
will now become more important to understand and you'll see why
because in learning and understanding the stress response system, we
are being introduced to Zombie Program Numero Uno,
the Head Honcho of all zombie programs and
subconscious goings on in our brains and mind.
So,
let's now have a look at some of the basic brain anatomy and
neurobiology, shall we? Fear not, dear readers, I promise to not make
it too onerous nor tedious. And besides, I've talked in the past
about how learning new things is good for our brains and
this is not a bad subject with which to do that.
For
starters, let's revisit the limbic region. I first
introduced this area in both Neuroanatomy
101 and
touched on it again in The
Why of You - The Emotional You and
probably here and there elsewhere, but now it's time to get down to a
little more of the nitty-gritty of this very elementary and important
part of your brain and thus "you".
Here's
a rough outline of some of the major components involved in the
stress response system and where they are located in
the brain.
There
are other bits involved but for today these four regions are adequate
for our introductory understanding. So let's look at each in a little
more detail and understand what they do.
Amygdala
The
amygdala is a sort of "grand central station" for all incoming
sensory traffic from your visual, auditory, olfactory, tactile and
taste senses, the first three of those generally getting the highest
priority. The amygdala is further broken down into all kinds of
little specialized "sub-divisions" where the tasks for
monitoring and analyzing the tremendous amount of "data"
that is constantly streaming through it are further divided up for
processing and analysis (we're talking "data streams" and
processing speeds that would cripple even the most powerful
computer).
We'll
think of the amygdala as "Monitor Lady". Now, I must remind
you of how little of this "incoming data" you are
consciously aware of at any one time. Whatever you are consciously
aware of will represent perhaps 1% of everything going on around you,
if that much. But fear not, while you may not be consciously aware of
the vast majority of it all, Monitor Lady is all over it.
Hippocampus
An
enormous amount of everything to do with your memory starts here. I
call the hippocampus our "Filing Lady". Imagine a little
filing lady in your brain with access to enormously vast files of
"data" at her fingertips who both retrieves and files away
packets of said data. When you are having both long and short term
memory problems, this where we want to start to look. But don't blame
your "filing lady" if your memory isn't what we'd like it
to be. If you had any idea of her daily, hourly and minute by minute
workload, you'd understand she is one overworked, overtaxed little
lady. Again, the data traffic she handles would crash most computers.
(1) We'll come back to this area in much more detail in later
segments of this series.
And
it is again necessary to remind you how little of the approximately
one peta-byte of memory data you have stored in your tens of billions
of neurons and trillions upon trillions of synaptic connections you
can consciously recall at any one time, which would certainly be less
than one tenth of one percent. But again, not to worry; if you can't
consciously recall most of what is stored in your memory banks,
Filing Lady likely has lightening quick access to it.
The
amygdala and hippocampus are located very closely together because
they must cooperate very closely together (as we'll see below) in
taking in, analyzing and sorting data and - most vital for us today -
how to respond to it in dizzyingly brief spaces of time.
Hypothalumus
The
hypothalamus's job involves certain metabolic processes (which we
will leave aside for another day though this will be very interesting
to us when we begin to understand the long term effects of stress on
our bodies) and more importantly for our purpose today, super
critical duties in the autonomic nervous system which includes our
stress response system. It has much to do with the creation and
secretion of "neurohormones" (AKA: "releasing
hormones" - more later) along with other interesting areas of
control such as body temperature, hunger, thirst, and
fatigue along with important aspects of parenting and attachment
behaviours, - veeerrry interesting when we come to look at
human behaviour and deeper hidden stressors.
In
the order of things, the hypothalumus is generally "downstream"
from our "Monitor Lady" and "Filing Lady" and
thus mostly takes orders from them. We can think of this region as
"Dispatch Lady" when the alarm has been sounded. But, when
we look at deep "instinctual stressors", we'll see that
Dispatch Lady has some important pull of her own.
Pituitary Gland
The
pituitary gland is the "blindest robot" of our quartet
here. It doesn't "think" too much (if at all), it just
follows orders from the above chain of command and disperses "stuff"
- hormones of various kinds. Of course what we're interested in here
today is the stress related hormones it releases or causes to be
released. We'll look at the names of these hormones and learn them in
more detail in the next segment.
We'll
think of the pituitary gland as "Dispensary Lady".
Okay, now a really brief look at what happens in this system when your amygdala detects a threat. It is, of course, vastly more complex than this but this illustration serves well enough to give us a basic idea of the "flow" of incoming sensory information.
I'm
going to ask that we ignore the part where it says "stressor"
for now. I'd prefer we think of that as "incoming sensory data";
it is then up to the amydala to decide if that's a threat or not (or
a stressor or not) though we'll also later look at how the
hypothalumus monitors and reacts to certain stressors.
Where
it says "bed nucleous of stria terminalis" is a enormously
complex "switchboard" of all kinds of major "trunk
lines" of local and long distance brain communication wiring between many different brain regions and nodules that play roles in stress response and regulation.
How this "wiring harness" has developed within any one
individual will greatly affect how that person perceives and reacts
to a stressor.
For now we won't get too much into the part that says "RAS, other brain areas involved in stress response". While the above mentioned "bed nucleous of stria terminalis" is tightly located within the limbic region itself, what we're looking at here is a very complex network of major and smaller regions involved in "analyzing" sensory information located all over the brain. A closer look at what all these may be in any one individual is rather more than we can get into for now.
For now we won't get too much into the part that says "RAS, other brain areas involved in stress response". While the above mentioned "bed nucleous of stria terminalis" is tightly located within the limbic region itself, what we're looking at here is a very complex network of major and smaller regions involved in "analyzing" sensory information located all over the brain. A closer look at what all these may be in any one individual is rather more than we can get into for now.
In
future posts in this series, we'll look much more at that "negative
feedback" loop (which is actually much more
complex than that) and how all that plays a role. I touch
on that in the post Memory
Functioning in Major and Bipolar Depression and
we'll look at that in much more detail when we begin to
understand the roles traumatic experiences and memories play
in mood and psychiatric disorders and PTSD.
So
what happens in what we'll call a typical and very basic threat
response of a physical nature will go something like this:
Via
incoming sensory information - auditory, visual, olfactory are most likely though possibly tactile - your amygdala (Monitor Lady) will detect a possible threat, send messages to both the hippocampus (Filing Lady, who will
roar around her "filing cabinets" looking for relevant
information and data) and hypothalumus (Dispatch Lady) who then
alerts the pituitary gland (Dispensary Lady) who hits all kinds of
buttons sending various stress response hormones shooting all over
your brain and body giving you all kinds of instant energy, focus and
super fast response time. This will all happen in less than a few
hundredths of a second, all well, well below your conscious awareness
or control. When you hear of someone who "bravely acts without
thinking" in reaction to some sort of dangerous situation
(rescuing someone from a burning car, let's say), it's because they
literally didn't think - all that process was taken care of without
any input from higher "decision making" software in the
brain but instead the process above (along with some of those "other
brain areas involved in stress response").
Of course what happens the great majority of time is massively more complicated than that, the implications and consequences of which are sort of literally mind blowing.
So
this is a crazily brief introduction to what - we're going to see -
is at the root of all your mental health or psychiatric woes from
overwhelm meltdowns, hallucinations, inappropriate behaviours, self
harming thoughts and behaviours to all the rest of that wild and
wacky stuff going on in your poor noggin.
Now,
back to its evolutionary basis and past. Remember, all of this
evolved for not only much simpler threats - such as some predatory
animal eyeing you for dinner - but many other conditions that bear
almost no resemblance at all to the world in which it must operate
today.
And
- most important for our understanding of our demon plagued brain (or
raging inner "polar bears") - is the massive creature that
is "psychological stressors".
For
while we have evolved all kinds of fancy advanced brain processors
that ostensibly put us modern humans above all the past evolutionary
incarnations of ourselves and our primate cousins, we'll see that a
lot of these higher functions are the very culprits in what make us
produce and experience stress in ways that no other creature on earth
does.
Another
big important take-away for today is that while we all share this
basic brain anatomy and circuitry along with all kinds of other brain
wide regions and circuitry, we are not all created nor developed
equally. Due to all kinds of reasons that I briefly outlined and
touched on in Genetic
and Environmental Factors in Individual Brain Development,
those of us who most suffer from psychiatric and mood disorders have
some very critical differences in how all of this is arranged and
works, something my man crush Sapolsky sort of sums up in his concept
of "individual differences". Super Important.
(1) Computer nerds may argue otherwise, but trust me - our brains handle such vast and varied amounts of data that a computer which would process it all as our brains do remains a very distant dream.
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