What Kills Us Can Also Transform Us – Stress

Around 1960, the American physiological psychologist James Olds, a professor at McGill University in Montreal, Canada, unveiled his latest discovery to the world, which he named the “Brain Reward System.” Using electrical stimulation techniques in specific brain areas of rats through electrodes, he identified the brain region activated when we are motivated – a significant milestone in neurological science. This discovery allowed us to unravel what truly motivates us in life and well-being. It comprises a complex network of neurons activated when engaging in activities that bring ecstasy and pleasure. This system provides a hormonal chemical reward whenever we perform certain activities, creating a need to repeat or avoid them. Biologically, its specific and essential function is to ensure the individual and species’ survival by motivating survival behaviors such as learning, eating, drinking, and reproducing. The hippocampus (limbic system) quickly memorizes this satisfaction, creating triggers conditioned by the amygdala, a brain structure heavily involved in emotional reactions and learning emotionally relevant content. Thus, when faced with certain situations, we feel more willing and content with life. Another crucial region in this process is the hypothalamus (limbic system), whose circuits are interconnected with the reptilian nervous system, responding to perceptual stimuli from the environment.

Unlike other brain actions, the reward system operates unconsciously, turning stimuli into specific automatic pattern actions through triggers activated by memory stored through our numerous senses. Its composition is primarily defined in five brain regions: Nucleus Accumbens, Ventral Tegmental Area, Cerebellum, Pituitary Gland (or Hypophysis), and Amygdala. This process begins in the midbrain, which produces dopamine – a neurotransmitter crucial in the reward-motivated behavior system, acting in conjunction with the cortex’s information in the nucleus accumbens, generating a sense of well-being and joy.

The motivational pleasure of waking up and battling throughout the day goes beyond survival. The brain, in its perfection, stimulates the reward area precisely to fight and overcome daily battles. Its activation is based on the principle of achievement, something that involves sacrifice or difficulty, metaphorically speaking, something that has been truly “earned.” In its constant quest to create associative patterns, we now know that the human brain needs to operate in a way that represents our capacity for usefulness. The more demands you place on the brain with new experiences, the greater the number of neural interconnections, consequently expanding its ability to observe and relate to the world. It creates associations even with initially disconnected things, which can make sense later. These associations give humans the ability to create something new, and this generates immense pleasure, being one of the main activators of the reward system. By definition, its activation is comprehensive, considering the human social evolution. There is a constant pursuit of the new, creating, inventing, conquering, and challenging.

Simultaneously, our brain intensifies stress as a fundamentally positive survival intention. Stress is crucial for our survival in constant dangerous situations. This mechanism originated with our ancestors who faced daily struggles, defending themselves from imminent threats. Our brain has developed three unconscious ways to react to danger: fight, flight, or freeze. Regardless of the reaction taken, the human body, through brain commands, optimizes its ability to readjust to these moments using a series of chemical mediators (the most popular being adrenaline), triggering physiological reactions in the face of danger. For instance, when we perceive danger, the sympathetic nervous system stimulates actions that allow the body to respond to stressful situations, such as accelerating heartbeats, increasing blood pressure, releasing adrenaline, altering sugar concentration, activating the body’s overall metabolism, among others. All of these are processed automatically, irrespective of our control or will.

After overcoming the challenge, the post-stress phase begins. After emerging unharmed from the incident, the process of reverting to the initial state of all changes triggered by the sympathetic nervous system begins. Electrochemical discharges make the systems return to a homeostatic state for their regular functioning. Thus, the parasympathetic nervous system begins its action, represented by calming effects, calming down, and restoring the body’s “control” after an emergency situation. Reactions such as heart rate, blood circulation, and facial expression return to normal. Anyone who has experienced a significant scare knows that afterward, the legs tremble, and sometimes, walking becomes quite challenging.

The term “stress” was borrowed from physics, where it denotes the tension and wear to which materials are exposed. It was first used in the contemporary sense in 1936 by the Austro-Canadian psychologist Hans Selye in the scientific journal Nature. Selye used this term to refer to the changes that occur in the body in response to environmental stimuli that deviate from the routine and, in some way, could represent a threat. His use of the word was based on the observation of rodents’ responses in his studies, where he administered drugs that caused ulcers and tissue atrophy in some and, surprisingly, observed similar physical symptoms in another group to which he only applied saline solution. He also noted that the behavioral reactions of the rodents were identical when exposed to stressful situations such as noise, extreme temperature changes, exposure to toxic substances, and more. He concluded that the body reacts and deteriorates when subjected to excessive situations, aggression, or even living with other stressed individuals.

Stress is something natural and necessary; it has been part of the entire evolutionary process of human beings and is associated with social and affective interactions in our daily lives. As part of our primitive heritage, humans live in a constant battle for survival, adapting and overcoming each challenge. Our history originates in a chaotic world with scarce resources, where battles were constant. In this evolutionary process, man reinvented himself, surpassed his own limits, and advanced intrinsically in the evolutionary need to acquire more practical means for a better quality of life, with more health, comfort, stability, and longevity. They say that for man, the sky is the limit, but today we have exceeded all limits.

Many believe that humans are in a constant search for the incessant desire to find their own happiness. In this long journey, man has faced adverse conditions and tragedies, such as floods, droughts, famines, diseases, epidemics, wars, etc. The uncertainties accompanied by the fear of one’s own existence have shaped what we are today. A priori, stress has very important motivators for human life. Some studies suggest that its main objective, in addition to keeping us alert, focused, and with high energy levels, is also responsible for the ability to socialize in society, as among the hormones produced is oxytocin, which allows socializing and obtaining support and help to solve problems.

Stress is present in all animals, driven by the instinct for survival, alert to attacks from their predators. However, only humans are capable of producing their own stress. It only exists when attention is paid to it, when an event is considered a problem. For example, suffering a traffic incident may be considered merely unpleasant, but for some, that fact becomes a real problem, transforming what should be a reacted event through negative emotion into a contributor to stress.

The human mind is stimulated by the ability to believe that we have control over our own lives. This ability, whether true or not, that is, simply believing that one has control over life, may represent perhaps the most important motivator we possess and that drives us to survive. One of the most intense triggers of stress is precisely related to the loss of this control, the lack of belief in oneself and in what one does. This occurs when stress ceases to be something specific and becomes a dominant sensation in life, reflecting how we begin to relate to the world. In a process of intense and prolonged stress, the Brain Reward System becomes less sensitive until it is deactivated; thus, the rewards of not performing an action seem more gratifying than carrying it out. By nature, we are sensitive beings to the immediate consequences of our behavior and less sensitive to the long-term consequences; with stress, this tendency tends to worsen.

Over time, the world has been changing, and transformations have been taking place around human beings. Needs are no longer the same, and the stress of the modern world is very different from what existed in the past. Today’s society lives in a “jungle” now composed of concrete, immersed in almost always hostile environments, where the daily pressure for survival becomes increasingly intense, individual, and anxious. Modernity has brought us, in a way, unique ways of living, with more comforts, facilities, and knowledge, but far from bringing more peace. Certainly, there has been a transformation in the way of seeing life, but, as perceived, we are increasingly anxious, rushed, exhausted, in a permanent state of alertness, whether due to lack of security, traffic, pollution, noise, overwork, poor nutrition, among many other daily demands that require immediate responses. The essence of urgency becomes dominant in everyone’s life. In addition, there are relationships with people we love, but that are not always easy to manage.

The very perception of existence, interconnecting the distress of the past and the anxiety of the future, with the backdrop of socio-economic instability and uncertainties about the future of the country, the world, and, ultimately, the directions our lives may take. In addition, we spend many hours a day with people we didn’t choose to be with, and we don’t always agree with the decisions and choices of our employers. We frequently witness interactions with individuals and authorities who, at times, do not prioritize respect and the ability to be morally capable. Gert Kaluza, a psychologist and director of the Institute of Psychological Health in Marburg, Germany, says, “More and more people face a deep sense of loneliness and helplessness; many see the profession as the only element of personal identity, but the downside is that work-related tensions, or even the lack of it, occupy an enormous space and define much of the lives of men and women.”

All these factors, along with those arising from the human psyche itself, worsen the inherent distancing we are experiencing every day from our well-being. When this happens, the body often begins to react permanently, intensifying the state of stress, which can lead from sequelae such as procrastination—acting as if an external force prevents us, generating a distortion in thoughts due to the demotivation of the reward system—to the extreme of stress and causing irreversible damage to health and personal and social life.

So, we can say that stress occurs when we have a problem to solve, manifesting itself through a set of changes that the body initially makes to deal with difficulties. It makes the human body respond appropriately to challenges; however, its responses become different as the problems persist, requiring new biological ways to overcome them. What was meant to do good can turn into a nightmare.

For a complete understanding, let’s summarize the three specific forms of stress:

1. First Response:

   The body’s initial response to stress is intentional to awaken its capabilities to focus on the problem. Here, the limbic system is activated. The amygdalas and the hypothalamus start to act, allowing you to think faster with agile and objective responses – focusing on the problem. In addition to the activation of the sympathetic nervous system, there is automatically an increase in the availability of energy for action. At this moment, the hypothalamus also stimulates the production of oxytocin, which, among other functions, is related to developing attachment and empathy between people and producing a sense of fear of the unknown, with the intention of increasing the possibility of seeking help from others.

2. Second Response:

   If the problem is not solved positively in the first stage, the second response activation process begins. The second response to stress starts with the activation of the adrenal gland, injecting adrenaline into the body, reinforcing all the effects. If these two responses are still not sufficient, the body automatically starts producing cortisol. The hormone cortisol aims to further reinforce the already generated effects.

3. Third Response:

   If, after all this, there is no positive response, the body begins to change its mode of action. This third stress trigger has analogically the idea of a hormonal reaction of cortisol with a focus on survival. The human mind, realizing that it could not solve the issue (unconscious interpretation of the human mind), begins to change its way of reacting. Inversely to the initial goal of stress, the body starts storing energy to precisely protect it in case this problem persists for a long time, as if it were saving “fuel” to allow its journey to continue until finding a solution. This response would be perfect if the price to pay for it weren’t so high.

   The first symptom of the cortisol hormonal reaction is the accumulation of fat, mainly in the abdominal region. Additionally, there is a feeling of tiredness to avoid spending “unnecessary” energy, which reduces motivation, deactivating the reward system area. The person becomes slower, more procrastinating, and discouraged, then begins to distance themselves from others. Over time, the hippocampus is bombarded with the effects of chronic hormonal stress. Among other functions, the hippocampus can keep our schedule organized, providing us with a sense of control. The problem is that when we are under this state of stress, this schedule is impaired, making us more anxious. This is due to the excess of chemical hormonal discharges, drastically reducing the production of new neurons (neurogenesis) in this region. Cortisol acts on the hypothalamus directly in the hippocampus, and its excess hampers the functioning of this region, losing neurons, consequently losing control functionality, further amplifying stress. If you do not find ways to “brake” this third stage through psychosomatic intervention, the medium and long-term result is to become a vicious and intense cycle, leading to serious aggravations for survival, including death.

Acute stress can cause anything from asthma to dermatological diseases, passing through allergic and immunological diseases, and can even trigger anything from simple gastritis to ulcers, and even lesions of the inner layer of the coronary arteries (atherosclerosis), ischemia of the myocardium, which is accompanied by heart pain (angina), and even thrombosis or heart attack. In addition to irritability, weakness, nervousness, fears, rumination of ideas, exaggeration of faults and obsessive acts, as well as compulsive rituals, anguish, excessive sensitivity to provocations and discussions. Also, a decrease or increase in appetite, changes in sleep, apathy, affective torpor, loss of interest and sexual performance, leading to depression and suicide.

Many events in our lives are so stressful that they characterize a situation of psychic trauma (injury or damage), being recognized as a new syndrome, Post-Traumatic Stress Disorder, a true disease belonging to the study of distress. This disease occurs with acute cases of distress, where the person is exposed to situations that trigger severe anxious symptoms, which they experienced during the violence to which they were subjected. Getting out of acute stress often requires the help of friends and family, of all who can be by our side. When we lose control, it becomes more difficult to find a way back on our own. Almost always, getting out of this state will require help from a specialist and probably medication interventions.

Science today shows that it is possible to accelerate this rehabilitation process, as there are also ways to minimize the effect of stress and strengthen oneself so that it does not reach its most devastating stage, which is acute stress. Therefore, I present here at least 5 important motivators that will help Control Stress:

– THE NOW:

The first analysis we need to make is about ourselves. It is about realizing how toxic we are to ourselves in our relationships and actions in the environments we live in. Modern life often throws us into a whirlwind of tasks, information, responsibilities, demands, goals, and more. As we tend to automate our actions, we end up navigating our lives without realizing it, driven solely by external social influence, far from what is truly introspective. This makes us lose the timing of life, hindering us from slowing down and reflecting on where we’ve been, where we are, and where we’re heading. Research has shown that 41% of professionals engage in activities that add no value to themselves or the company they work for. Much of the executives’ time, as revealed in the survey, is lost due to their own vanity, deteriorating the quality and content of the executed work.

This awareness, the ability to perceive, see, and respect the values of the path traveled, to feel the presence in the NOW, and to have clear and concise personal goals, away from superficiality, taking control of one’s own reins, will lead to concrete and meaningful objectives, making life more harmonious. Stress, like joy, is contagious. Being in harmony with life will influence the perspective of those around us. We influence and are influenced continuously in our relationships. The fact is that humans always tend to approach what resembles them. Stressed and unhappy individuals will attract and infect even more people with the same emotional characteristics, becoming an unprecedented cycle. Conversely, happy and content individuals will repel those in the opposite emotional vibration.

– PHYSICAL ACTIVITY:

Today we know that physical exercise, whatever it may be, as long as it is done actively, healthily, and enjoyably, increases the body’s ability to deal with stress, inhibiting negative actions. Physical activities generate a hormone in the body called prolactin, highly anxiolytic and providing control in problematic situations. Another advantage of physical exercise is its action on the hippocampus, the region responsible for memories. The brain has the ability to produce new neurons in some regions, especially in the hippocampus. Physical exercise stimulates this production, which is inversely proportional to stress—drastically reducing the production of new neurons. Cortisol acts on the hypothalamus directly in the hippocampus, and its excess impairs the functioning of this region. Remember that the loss of neurons reflects the loss of functionality in the sensation of control we have over ourselves (agenda), making our lives much more difficult and anxious. (Here’s an important tip: Be careful not to turn a healthy activity into a sacrifice, turning pleasure into stress).

– HUMAN CONNECTION:

One of the most important vaccines against stress is the natural human ability to socialize through human contact. Affectionate touch may be one of the best remedies for stress. It is now known that we have sensors in the skin that respond specifically to affection; it acts directly on the insular cortex (which coordinates emotions and is responsible for taste), improving our ability to respond to stress, acting directly on the hypothalamus and hippocampus (both in the limbic system). It produces oxytocin, which, among other noble functions, develops attachment and empathy between people, also known as the social hormone. It precisely, directly, and rapidly reduces chronic stress. This is why massage is often recommended in treatment. Massage is a great analgesic for stress, unlike loneliness, which is an accelerator and trigger for stress. Now, don’t forget! Hugging someone with love and tenderness is always easier, faster, and priceless.

– TURN PROBLEMS INTO SOLUTIONS:

Systemic thinking is the way to observe the whole and not just the parts that make up the whole. That is, no matter how each part has its peculiarities, any movement in one of the parts can influence all the others. So, it is useless, no matter how much you want to strive to solve a problem by focusing on a single answer; it will hardly be the best. Before making an important decision, we have to assess all its variables, possibilities, and consequences through a systemic view. Many times, problems arise where the key to their solution lies precisely in how to observe the system. Think outside the box and expand your mind. Thus, when involved in problems or doubts, we can turn to our systemic view and assess globally all the advantages and disadvantages that each situation brings. When this problem begins to perpetuate, it can lose control and tend to increase, in a process of progressive contamination. Getting out of the problem requires looking at things in another way, facing them with courage, being flexible, having humility, being able to ask for help, and knowing how to listen to others. All of this is part of the process of seeking the best solution. Know that often the problem lies in our blindness to facts that do not allow us to relate to what is really the problem. Every problem has a solution, and if there were no solution, it would not be possible to find a problem!

MEDITATION:

After numerous scientific studies, there is no longer any doubt: meditating helps live life in a much lighter way, significantly expanding the capacity to strengthen our defenses and motivate our self-satisfaction—regardless of what happens to us in life. But science also warns that for it to make all the difference, persistence is needed to repeat the procedure day after day. It is not necessary to go to a Buddhist temple or a refined environment. Meditating costs nothing and does not require great resources or exceptional conditions to practice, much less a long time of prior training or an in-depth knowledge of the technique. On the contrary, the most important thing is to want to, sit, and breathe for a few minutes following some basic guidelines that are found everywhere nowadays.

Sophisticated research techniques, such as functional magnetic resonance imaging, show that various neurological structures are modified with practice. Cognitive psychologist Zindel Segal, a professor in the Department of Psychiatry at the University of Toronto, and Mark Williams, from the Meditation Studies Center at the University of Oxford, conducted studies showing that meditation helps prevent and strengthen our emotions. It significantly increases cortical thickness, extending nerve cells in the synaptic connections of the insula cerebral. The brains of stressed individuals become accustomed to cognitive actions that trigger problems like anxiety through depreciative thoughts about themselves. Meditation helps the patient become aware of emotions, fantasies, memories, and situations passing through their conscious mind, aiding in understanding and acceptance. The researchers concluded that the practice can be as effective as antidepressants in preventing a relapse. “The positive effects of meditation on health are based on a modification of brain activity. The idea is that the person begins to identify their automatic processes and, through reflection, can alter them,” says Segal. Additionally, it can help in learning, concentration, increase self-awareness, support the control of one’s own emotions, provoke a sense of peace, and intensify the feeling of well-being.

Know that stress in life is inevitable. The secret is to be aware of how our relationship with life is and how prepared we are to overcome it. This will make all the difference in our life and well-being. No matter what you have built around you, if you do not condition your mind and body, it will be worth nothing, after all, stress is a great motivator, but it can also represent your end. Whatever the reason for stress, we can strengthen ourselves to overcome it. The simplest way to stay committed to life is to realize that there is life around us, thus fragmenting all our relationships with it.

To escape our own traps, the best thing to do is to give yourself time. Even if there is a lot of work ahead, the important thing is to always move forward, but never think that the world is going to end at any moment. We can always condition ourselves to start and end the day knowing who we are, treating our most precious asset, our body, with respect.

If it still seems like too much, learn to control your own choices, knowing how to distinguish what is most important from what is least important. There, perhaps, it will serve as motivation to live life better.

Good luck starting the change tomorrow… or maybe, now!

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