1. General
   1. BAD FEELING neurotransmitter
   2. if you don't do something you might die
   3. triggered by slight delays or small disappointment
   4. trigger
      1. fear
      2. stress
      3. fight or fight merchanism
   5. if no fight or flight release
      1. cortisol levels build up
2. stress hormone
   1. adrenal gland
   2. eustress
      1. good stress
      2. "seize-the-day" heightened state of arousa
      3. invigorating
      4. cotisol levels return to normal on completing the task
   3. distress
      1. bad stress
      2. free floating anxiety
      3. no outlet for cortisol
         1. back fires on the body
3. elevated cortisol levels
   1. interfere with learning and memory
   2. lower immune function and bone density
   3. increase weight gain
   4. blood pressure
   5. cholesterol
   6. heart disease
   7. increase risk for depression
   8. mental illness
      1. especially in adolescents
   9. lower life expectancy
   10. The list goes on and on
4. listen to music (reduce cortisol)
   1. reduces cortisol
   2. psychology today article
      1. the neuro science of music mind and motivation
   3. the most powerful neurobiological tools to change
      1. mood
      2. mindset
      3. behaviour
   4. Turn the iPod onto shuffle
      1. releases dopamine
      2. once a track list is learnt
         1. mundane
         2. less dopamine release
   5. SAD
      1. seasonal affected dissorder
      2. use a play list that reminds you of summer
      3. wear suncream
         1. olfatory memories
      4. use aromatherapy
5. laughter & levity (reduce cortisol)
   1. reduce cortisol
6. Mindfulness, Love-kindness meditation LKM (reduce cortisol)
   1. any meditation
      1. reduced anxiety
      2. lowers cortisol
   2. deep breaths
      1. triggers Vagus nerve
         1. slow heart rate
         2. lower blood pressure
         3. decreases cortisol
7. social connectivity (reduce cortisol)
   1. elevated levels of cortisol in adolescence change the expression of numerous genes linked to mental illness in some people
   2. human connectivity
   3. physical touch
   4. bullying leads to raised cortisol
      1. in adolescence research being done into
         1. effects of dopamine
         2. isolation
         3. continued isolation into adulthood
   5. tend and befriend
      1. raises oxytocin
         1. reduces cortisol
   6. relax the parasympathetic nervous system
8. regular exercise (reduce cortisol)
   1. fight
      1. kick boxing
      2. sparring
      3. bunch bag
   2. flight
      1. walking
      2. jogging
      3. riding
      4. swimming
   3. reduces FEAR (that releases cotisol)
      1. increase self confidence
      2. increase resilience
      3. increase fortitude
   4. yoga
      1. increased mindfulness
      2. increase resilience
      3. increase fortitude
      4. increase self confidence
   5. too busy
      1. ride to work
      2. take the stairs
      3. walk to the store
      4. cumulative total
9. References (click hyperlink)
   1. www.livestrong.com
   2. www.nutrition.about.com
   3. without a gym
   4. www.pilates.about.com
   5. www.psychologytoday.com
   6. www.psychologytoday.com (cotisol)
   7. www.innermammalinstitute.com
   8. Book : meet your happy chemicals
   9. The Neuroscience of Music Mind and Motivation