Pocket attitude. Cortisol and how to understand yourself better.

90% of the things we worry about never actually happen.

Marian Rojas Estapé

This sentence is devastating. It means that almost all of our worries are unnecessary! It's easy to say but difficult to apply, as always. However, keeping it in mind can certainly help. In my case, as a nervous and very (very) active person, I tend to anticipate events. As someone who suffers from expectations and anticipation, in this blog, I will summarize some ideas that have helped me manage it better.

Our enemy: cortisol.

Cortisol, like everything in life, is not bad per se. The problem arises when it circulates through our bloodstream in industrial quantities. Let's start by getting to know our enemy better so we can 'attack' it more effectively.

"Cortisol is a hormone that is directly linked to stress. It prepares us for fight or flight. This made much more sense for our prehistoric ancestors than it does now, when thankfully, it is not common to have to run or fight for survival."

In small amounts, it can even be beneficial, as it helps us have that extra concentration or perform better in a physical task.

However, in the face of an excess of cortisol, our body reacts:

• Accelerating the heart rate.
• Inhibiting insulin secretion with the consequent release of glucose.
• Contracting and tensing the muscles.
• Channeling energy towards the defensive system.
• Altering the reproductive cycle.
• Inhibiting the growth system.
• Altering thyroid gland function.

To learn more about all its effects and its relationship with many biological and behavioral alterations, I recommend the book"Cómo hacer que te pasen cosas buenas"by Marian Rojas Estapé. This psychiatrist is an excellent communicator and a role model for me.

It is now clearer that we must control its production and amount.

Your antidote: self-awareness and mindfulness

For me, the greatest relief is to know myself and be able to detect the feeling I have in each situation. As someone who is so intense, I get immense relief from stopping to reflect and rationalize the boom of emotions I have inside. Maybe it doesn't work the same way for you, but what is clear is that self-awarenessis the first step.

Thus, you will be able to understand why you react in the way you do and establish routines and actions that help you break out of the negative loop. To do this, going back to the sentence with which I opened the post seems fundamental to me.

90% of the things we worry about never happen, but our body and mind perceive them as if they were real.

Marian Rojas Estapé

The last part I just added is the key. The brain doesn't distinguish between reality and imagination. Try it out. Imagine something that upsets you and think about it intensely. Surely your heart rate has accelerated and you may even feel restless and nervous.

Given this certainty, we should exercise strict control over our thoughts. They impact our body and well-being. And this is where mindfulness comes into play. mindfulness.

Neither yesterday nor tomorrow, only the present moment.

Focusing on the present when doing things enhances everything. That is basically mindfulness, doing things with awareness and using all our senses.

When you work, you increase productivity because you decrease distractions and your brain focuses on the current task. When you're with other people, you improve the quality of interactions you have with them because you practice active listening and you give them your full attention. This shows, no matter how well we can pretend otherwise. During meals, you savor the food better and are able to detect the feeling of fullness sooner, avoiding overeating. When you sleepif you can control that torrent of thoughts and worries, you will rest more and better. (Regarding rest, I recommend my sleep post, so you can understand its importance.)

If, in addition to doing everything with greater awareness, we manage to introduce into our routine tasks, hobbies, and meetings that fulfill us and bring us closer to our values, then we are sure to be able to keep cortisol under control.

See you soon and happy reading!

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