Mastering Stress

The limbic system, the part of the brain shared among all mammals, instantaneously assesses the kind of response required in the face of an event. It's always an interpretation by the emotional brain regulated by stored memory material. To change our stress response, we must broaden the options for our emotional brain. We need to reprogram it by providing suitable information to handle extreme situations, enhancing the choices in our archives. In the absence of specific information, the emotional brain will analogically evaluate all the consequences of this choice.

In the presence of danger (real or perceived), the limbic system, housing the hypothalamus, triggers the adaptive reaction sequence, activating a part of the autonomic nervous system: the sympathetic system. This system governs the fight-or-flight response, gearing the body for confrontation—increasing breathing rate, releasing stored sugars to fuel muscles, escalating heart rate and blood pressure, halting digestion (as it's not a priority in conflict), and redirecting blood to the central nervous system and muscles. Additionally, the endocrine system engages in the stress reaction, prompting the pituitary gland in the limbic system to produce endorphins (pain relievers aiding learning and memory) and the adrenal glands to produce noradrenaline and cortisol. This stress reaction is a crucial resource for facing physical threats but is inadequate in situations demanding calm and composure.

In highly stressful situations, attempting to impose calmness often fails; paradoxically, our will seems to obstruct us. The more we strive to stay composed, the stronger the stress reaction grips us—elevated heart rate, trembling, cold hands, excessive sweating, and an inability to control bodily reactions.

The feeling that something might go wrong dominates even if we try to push it away, revealing our incapacity to manage emotions. Clinical studies on cancer patients demonstrated that the best stress response, among three possible ones, is mobilizing resources to resolve the problem. Those who do so seem to cope better than those who become depressed or trivialize the issue.

These results suggest that a certain amount of stress is not just harmless but directly beneficial if channeled toward problem-solving. A certain amount of stress not only doesn't bother but optimizes our abilities. The released endorphins induce an alert, attentive state, preparing us for a suitable response.

Stress isn't avoided but confronted. An organism trained to manage all situations has better chances of overcoming any challenge. However, it's crucial not to be overtaken by stress; we must learn to look within and understand our organism's reactions to diverse situations. The biological response to perceived stressful events: the organism first produces adrenaline and noradrenaline, activating the nervous system. If stress persists, it starts producing cortisol, defining this phase as the resistance phase. This phase is more dangerous because, if we don't interrupt the adaptation mechanism, it leads to adrenal gland depletion and consequently collapse. Several solutions are suggested: Eastern religions propose mentally repeating a sound or mantra, aiming to dispel useless thoughts that would trigger the stress response. The best results are achieved by individuals observing their internal processes, eager to explore their inner selves. 

We undergo a test to assess our stress level:

BEHAVIORAL SIGNS – Answer with YES or NO

Do you smoke?

Do you have sleep problems?

Do you often suffer from colds or the flu?

Do you overeat?

Do you consume more alcohol than beneficial doses?

Do you frequently miss work?

EMOTIONAL SIGNS – Answer with YES or NO

Do you excessively worry?

Are you irritable?

Do you find it hard to concentrate?

Do you frequently feel anxiety or fear?

Do you excessively worry about your health?

Have you lost your sense of humor?

If you've answered YES to many of these questions, you likely have a stress problem, even if you're not aware of it.