WEBVTT 1 00:00:00.080 --> 00:00:04.000 Express emotions and you can create a kind of breastplate because of the fear of 2 00:00:04.040 --> 00:00:10.839 being rejected. This will make it difficult to trust others and establish intimate relationships. 3 00:00:11.960 --> 00:00:16.559 It could be said that these types of individuals tend to function under thought 4 00:00:16.640 --> 00:00:21.679 better not say anything, because no one is going to be there anxious attachment 5 00:00:21.719 --> 00:00:26.079 also known as ambivalent attachment. An example of this type of attachment is parents 6 00:00:26.120 --> 00:00:30.359 who tend to instability, who pay much attention in some moments and very little 7 00:00:30.480 --> 00:00:34.240 in others, or also overprotective parents who are all concerned and transfer their own 8 00:00:34.280 --> 00:00:40.960 fears to the little ones. In the first type, children will have difficulty 9 00:00:41.000 --> 00:00:46.399 exploring the world, will feel insecure and will not trust their caregivers. In 10 00:00:46.439 --> 00:00:50.159 the second, children are not allowed to explore and fall to rise again. 11 00:00:51.000 --> 00:00:57.159 They may not have had the opportunity to learn three disorganized attachments. The one 12 00:00:57.159 --> 00:01:02.000 in which the same person who has to provide the care two generates fear is 13 00:01:02.039 --> 00:01:03.959 the one we see in people who have suffered serious trauma, for example, 14 00:01:06.040 --> 00:01:12.280 abuse or sexual abuse. You knew that Mary Einsporth of Body' s team 15 00:01:12.319 --> 00:01:17.159 helped define different ways to relate to each other, which has been called attachment 16 00:01:17.200 --> 00:01:23.840 styles. In the 1960s he conducted an experiment known as a strange situation to 17 00:01:23.920 --> 00:01:27.920 study the interactions that the mother or a strange adult had with the child in 18 00:01:27.959 --> 00:01:34.120 a non- family environment. The importance of this study has been of such 19 00:01:34.159 --> 00:01:38.560 relevance in the psychology of development that it continues to be used today to refer 20 00:01:38.599 --> 00:01:44.079 to different styles of attachment. This experiment simulates situations in which the little one 21 00:01:44.120 --> 00:01:47.719 is forced to leave his known field, it would be like leaving our comfort 22 00:01:47.760 --> 00:01:52.959 zone and analyzing his reactions. In other words, it is a question of 23 00:01:53.040 --> 00:01:56.239 observing how you move from the safe environment of the home to a less well 24 00:01:56.239 --> 00:01:59.840 - known environment. First, at about twelve months old, the age at 25 00:01:59.879 --> 00:02:02.239 which the relationship between the baby and the caregiver is clearly established to unknown and 26 00:02:02.280 --> 00:02:08.240 stressful situations for them was exposed. They were left next to the mother in 27 00:02:08.319 --> 00:02:13.800 a room full of toys. After a while a stranger entered and the mother 28 00:02:13.840 --> 00:02:17.280 left the room episode of separation, leaving the little one alone with the stranger. 29 00:02:20.199 --> 00:02:23.800 She stayed outside for a while and then came back in, greeted and 30 00:02:23.879 --> 00:02:29.599 comforted the baby. This alternated different scenarios and evaluated the reactions and interactions between 31 00:02:29.639 --> 00:02:35.719 the attachment figure and the small one. In the secure attachment it is observed 32 00:02:35.800 --> 00:02:39.120 that the child is able to play and freely explore the environment in the absence 33 00:02:40.120 --> 00:02:46.159 of the caregiver is distressed during the episode of separation, but when returning he 34 00:02:46.280 --> 00:02:51.759 receives it enthusiastically. In the habitation attachment, the child presents little anguish during 35 00:02:51.759 --> 00:02:55.400 the separation episode, but when the mother returns she tends to avoid it, 36 00:02:57.560 --> 00:03:02.120 therefore, indifferent. Both in the absence and in the presence of the caregiver. 37 00:03:02.439 --> 00:03:07.919 In insecure ambivalent attachment signs of distress appear throughout the experiment, the child 38 00:03:07.960 --> 00:03:15.120 is angry and not comforted even when he has returned to the caregiver. What 39 00:03:15.159 --> 00:03:21.000 an impact attachment types can have on how I relate to others. The style 40 00:03:21.039 --> 00:03:24.080 of attachment that we have acquired in childhood is going to have an important impact 41 00:03:24.080 --> 00:03:29.719 on both our friendship relationships and those of a couple and even on our sexuality, 42 00:03:29.960 --> 00:03:34.199 because it is at the base of our ability to self- regulate and 43 00:03:34.240 --> 00:03:38.639 to establish ties with others. Many may be surprised by this. How it 44 00:03:38.759 --> 00:03:42.400 ' s gonna affect me. He will say what I lived in childhood with 45 00:03:42.439 --> 00:03:46.960 my parents and I don' t even remember what I experienced, because it 46 00:03:46.080 --> 00:03:50.840 affects us much more than we think. Everything they did in those early years 47 00:03:50.840 --> 00:03:55.479 has influenced how you interpret and know the world. These attachment patterns or styles 48 00:03:55.479 --> 00:04:00.879 will have been stored in your most unconscious memory and automatic us, the one 49 00:04:00.919 --> 00:04:04.199 known as implicit memory, which is launched in automated learning processes, such as 50 00:04:04.240 --> 00:04:12.080 driving a car or riding a bike. Our emotional reactions also have a lot 51 00:04:12.120 --> 00:04:16.240 to do with it. If we could observe it with neuroimage techniques, it 52 00:04:16.279 --> 00:04:20.279 is possible that we see how the friend tends to overreact and shoot in certain 53 00:04:20.360 --> 00:04:26.639 parenting styles, that is, our brain region more linked to emotions, will 54 00:04:26.639 --> 00:04:30.759 have shaped its way of activating itself according to what experienced and learned in childhood. 55 00:04:31.399 --> 00:04:36.959 This I usually imagine as a miniature heart that is inside our brain and 56 00:04:38.000 --> 00:04:43.680 that, when we are very angry or with intense emotions, it starts to 57 00:04:44.040 --> 00:04:49.639 beat out of control, as if it were a tachycardia. About sixty percent 58 00:04:49.720 --> 00:04:54.439 of the population has a secure attachment and forty percent have it insecure, being 59 00:04:54.519 --> 00:05:00.279 twenty percent of the preventative type. You' re not surprised by the porcentaj 60 00:05:00.279 --> 00:05:03.120 pages. When I first heard it, I could not help but think that 61 00:05:03.160 --> 00:05:06.600 sixty percent seemed very little to me, but it must be clarified that this 62 00:05:06.680 --> 00:05:11.720 does not mean that the other forty percent is pathological, but they will have 63 00:05:11.800 --> 00:05:15.920 more difficulty in the emotional and relational world. Secure attachment facilitates personal relationships, 64 00:05:16.480 --> 00:05:20.360 makes us secure to love and be loved if it allows us to establish balanced 65 00:05:20.439 --> 00:05:28.079 and healthy relationships. In the avoidative attachment there may be difficulties in trusting the 66 00:05:28.199 --> 00:05:31.279 other, in intimate, in asking for help. In the case of anxious 67 00:05:31.360 --> 00:05:36.199 or ambivalent attachment, people can live relationships with insecurity and a tendency to dependence 68 00:05:36.360 --> 00:05:43.920 for fear of being abandoned. In the disorganized one there are important difficulties of 69 00:05:43.920 --> 00:05:48.120 relationship. Both this last attachment and the ambivalent can be at the base of 70 00:05:48.160 --> 00:05:53.560 stormy roller coaster- style relationships, those of I cannot live without you or 71 00:05:53.639 --> 00:05:57.680 without you I die. In addition, people with these types of attachment find 72 00:05:57.800 --> 00:06:01.879 them boring and monotonous. The relationship with people of secure attachment, however, 73 00:06:02.240 --> 00:06:08.839 those comings and goings in the relationship camouflaged behind a supposed romantic crush, are 74 00:06:08.839 --> 00:06:15.800 generally the origin of repeated conflicts. In examining our development under the prism of 75 00:06:15.839 --> 00:06:19.519 attachment theory, it may seem that our relationship is determined forever and that we 76 00:06:19.560 --> 00:06:25.920 cannot modify it. Well, although it is true that it marks us in 77 00:06:25.959 --> 00:06:30.319 a very important way, we could also have had very complicated early attachment relationships, 78 00:06:30.879 --> 00:06:35.959 however, have compensated or repaired them with another kind of relationships. In 79 00:06:36.000 --> 00:06:40.920 fact, this is the basis of the relationship that is established with the therapist. 80 00:06:41.000 --> 00:06:45.120 When you go to the query, it' s about working through the 81 00:06:45.199 --> 00:06:49.439 link that' s generated with it. In nineteen hundred and fifty, effet 82 00:06:49.519 --> 00:06:57.399 Alexander described therapy precisely as a corrective emotional experience. Our regulation and relationship systems 83 00:06:57.439 --> 00:07:00.800 are modified and updated along the one- way wheel from meaningful experiences and relationships. 84 00:07:02.240 --> 00:07:06.319 Three, that is, there may be re- learning, because the 85 00:07:06.399 --> 00:07:13.839 ways of relating are also plastic, although plastic does not imply easy or effortless. 86 00:07:14.000 --> 00:07:18.680 As j Boedi said, no one is immune to a positive experience. 87 00:07:20.120 --> 00:07:26.959 About sixty percent of the population has a secure attachment. Finally, when we 88 00:07:27.000 --> 00:07:30.000 refer to an ideal attachment style in childhood, we stick securely. We don 89 00:07:30.000 --> 00:07:33.920 ' t mean a perfect way to take care of ourselves. We mean a 90 00:07:34.000 --> 00:07:39.160 good enough way to take care of ourselves, as we have discussed before. 91 00:07:39.399 --> 00:07:43.240 Four. It' s not just about caring, either. It is about 92 00:07:43.240 --> 00:07:47.839 providing security and protection through our actions and care. And this occurs primarily during 93 00:07:47.879 --> 00:07:55.480 the first three years of life. You knew that a couple relationship is the 94 00:07:55.519 --> 00:07:59.720 result of the interaction between two people, each with their own style of appeal 95 00:07:59.720 --> 00:08:05.000 in a particular social environment. Knowing our style of attachment gives us a lot 96 00:08:05.079 --> 00:08:09.920 of information about how we establish some links or others, for example, with 97 00:08:09.040 --> 00:08:16.959 our relationships as a couple. I leave this scheme to an orientational relationship of 98 00:08:16.000 --> 00:08:22.519 couple with someone of secure attachment, enjoy the intimacy of a relationship. He 99 00:08:22.600 --> 00:08:28.040 does not live with anguish or concern that his partner may leave him. He 100 00:08:28.079 --> 00:08:33.480 is able to feel reciprocated in the relationship, he is able to share time 101 00:08:33.559 --> 00:08:37.440 with his partner and, at the same time, give him his space in 102 00:08:37.440 --> 00:08:41.519 case of breakup. He is able to accept, despite the pain that causes 103 00:08:41.519 --> 00:08:48.000 him, the loss of relationship with someone of avoidive attachment. Tends to distant 104 00:08:48.000 --> 00:08:56.759 and cold relationships. He has difficulty getting involved, he has difficulty manifesting his 105 00:08:56.759 --> 00:09:01.919 emotions. Independence and autonomy are for her ahead of other values and the couple 106 00:09:01.960 --> 00:09:07.120 is not usually her priority. He tends to have superficial relationships and has difficulty 107 00:09:07.159 --> 00:09:16.240 giving clear messages that denote his full availability as a partner with someone of anxious 108 00:09:16.360 --> 00:09:20.919 or ambivalent attachment. He lives in fear of being abandoned by his partner. 109 00:09:20.279 --> 00:09:26.720 He needs constant signs of love. He tends to associate happiness only with his 110 00:09:26.799 --> 00:09:31.919 partner relationship. He is not able or hard to feel reciprocated in the relationship. 111 00:09:33.360 --> 00:09:37.360 He needs to be with the couple continuously and spends most of his energy, 112 00:09:37.519 --> 00:09:45.159 thinking about the relationship they are often dependent and jealous people. He tends 113 00:09:45.159 --> 00:09:50.039 to continually interpret the acts or words of his partner, a couple' s 114 00:09:50.080 --> 00:09:56.240 relationship with someone of disorganized attachment, complicated relationships, love, hate, conflict 115 00:09:56.240 --> 00:10:01.279 and dramatic. Live the relationship with great unstable ability, with emotional ups and 116 00:10:01.279 --> 00:10:07.919 downs. He has difficulty connecting what he does with what he feels. He 117 00:10:07.960 --> 00:10:13.720 is afraid of being abandoned and, at the same time, finds it difficult 118 00:10:13.720 --> 00:10:16.759 to intimate how to provide adequate answers for a secure attachment. If you' 119 00:10:16.879 --> 00:10:20.440 re a mother or a father, you might have asked yourself this question. 120 00:10:20.759 --> 00:10:24.879 What sensitive response should be given to provide a secure attachment or otherwise, how 121 00:10:24.879 --> 00:10:30.320 you can be a good and bad mother at the same time. Naturally, 122 00:10:30.559 --> 00:10:33.720 it is not a question of being perfect caregivers so that our children can develop 123 00:10:33.759 --> 00:10:39.799 a secure attachment. But we can talk about patterns- generating aspects that tend 124 00:10:39.879 --> 00:10:43.519 to repeat and that facilitate the task of the good enough that we talked about 125 00:10:43.519 --> 00:10:50.519 before. According to psychologist Marnsworth and her collaborators, a sensitive response of attachment 126 00:10:50.559 --> 00:10:58.000 to the baby includes the following characteristics. Ability to properly perceive and respond to 127 00:10:58.000 --> 00:11:03.639 the baby' s demand signals, ability to respect the child' s sense 128 00:11:03.759 --> 00:11:09.879 of autonomy, willingness to play with it. To provide them, the following 129 00:11:09.919 --> 00:11:16.360 elements must be given empathy, ability to put themselves in the place of the 130 00:11:16.840 --> 00:11:22.919 other contact, reflexive ability. A sensitive caregiver is able to calm the child 131 00:11:22.960 --> 00:11:26.759 when he or she is disturbed and to provide him or her with safety while 132 00:11:26.759 --> 00:11:31.159 respecting his or her autonomy. We will manifest this sensitivity both verbally and nonverbally, 133 00:11:31.559 --> 00:11:35.639 in what we say and how we say it. So, for example, 134 00:11:37.000 --> 00:11:39.120 if our child falls to the ground, gets hurt and comes to look 135 00:11:39.159 --> 00:11:46.960 in tears for comfort, we will have to be able to calm him with 136 00:11:46.960 --> 00:11:50.240 our gaze, with physical contact and with our words, without ignoring or denying 137 00:11:50.279 --> 00:11:56.799 suffering, but without our emotions addressing us so inadequately. It may turn out 138 00:11:56.919 --> 00:12:01.720 to be a father or a mother who does not attend to the suffering of 139 00:12:01.799 --> 00:12:05.679 his little one, who is still not able to calm down just like the 140 00:12:05.759 --> 00:12:05.639 one who cares for him crying and suffering more than he does. For God 141 00:12:05.639 --> 00:12:11.480 ' s sake, my son, you' re fine You almost scared the 142 00:12:11.559 --> 00:12:15.600 shit out of me as he cries overflowing with his own emotions. A good 143 00:12:15.639 --> 00:12:18.600 enough answer would be one in which the caregiver attends to the discomfort and does 144 00:12:18.679 --> 00:12:22.919 not deny it, does not quarrel with the child for having fallen and does 145 00:12:22.919 --> 00:12:26.159 not disproportionately distress himself. This is, he doesn' t let his emotions 146 00:12:26.159 --> 00:12:30.399 get out of hand. This will provide the child with a model on how 147 00:12:30.440 --> 00:12:35.360 to perceive and regulate their emotions. To provide all this to the baby is 148 00:12:35.440 --> 00:12:39.480 to provide the necessary tools to give sensitive responses to others in adult life, 149 00:12:41.240 --> 00:12:45.240 including to the sexual sphere. In the same way, the shortcomings in this 150 00:12:45.279 --> 00:12:48.480 very key period of our life end up becoming deficiencies in adult life that are 151 00:12:48.759 --> 00:12:56.360 exported to different aspects of behavior. Another very important term used in the theories 152 00:12:56.399 --> 00:12:58.879 of attachment is that of synchronization, which refers to coordination very much in the 153 00:13:00.200 --> 00:13:05.120 mother- baby and father- baby relationships. This synchronization is the ability to 154 00:13:05.159 --> 00:13:09.440 connect, move to the son of or accompany the mental states of the other 155 00:13:09.480 --> 00:13:15.200 in moments of intimacy, The fact of playing and having fun within the parent 156 00:13:15.240 --> 00:13:20.600 child relationship acts as a regulator of the emotional states. More than extraordinary or 157 00:13:20.639 --> 00:13:26.480 exceptional interactions. Little everyday interactions must be taken care of, because they will 158 00:13:26.519 --> 00:13:30.080 allow the child to understand himself, the world and others when he comes into 159 00:13:30.120 --> 00:13:35.399 adulthood. They are, therefore, the foundation of our emotional regulation and our 160 00:13:35.519 --> 00:13:41.879 ability to relate to others. Some of the questions you can ask yourself to 161 00:13:41.919 --> 00:13:46.919 know a little more about how you related before and how you relate today are 162 00:13:46.039 --> 00:13:52.919 comfortable. When they make some positive comments, you' re overwhelmed by negatives. 163 00:13:54.440 --> 00:13:58.840 You' re mad at yourself for being wrong You' re capable of 164 00:13:58.840 --> 00:14:05.039 asking for help. You usually repair the needs of others. There is a 165 00:14:05.080 --> 00:14:09.919 balance between taking care of yourself and helping others. You tend to crush yourself 166 00:14:11.039 --> 00:14:16.399 or overcriticize yourself. After this extensive exposition on the theory of attachment, it 167 00:14:16.759 --> 00:14:20.240 will be easy for the reader to understand why authors like Peter Foungian, replaced 168 00:14:20.240 --> 00:14:26.679 the arch- known, I think later I exist by the thought, then 169 00:14:26.759 --> 00:14:30.120 I exist a see me a little child needs to be thought and looked at 170 00:14:30.120 --> 00:14:33.320 by another person. A child would never say I think later I exist, 171 00:14:33.720 --> 00:14:37.320 but in any case, I am thought later I exist. To be looked 172 00:14:37.360 --> 00:14:41.559 at and thought of by the other will allow to build one' s own 173 00:14:41.639 --> 00:14:43.720 psyche, that which is not yet developed. In the first months and years 174 00:14:43.759 --> 00:14:50.120 of life, the super power to read the mind the vast majority of us 175 00:14:50.200 --> 00:14:54.879 have ever dreamed of reading the mind of others as if it were a superpower 176 00:14:54.960 --> 00:15:00.080 only within the reach of fictional characters. Well, if you didn' t 177 00:15:00.120 --> 00:15:03.799 know, I' ll tell you that we come with this serial superpower and 178 00:15:03.840 --> 00:15:09.480 that we use it every day without just realizing the same way that we come 179 00:15:09.559 --> 00:15:11.720 into the world with the machinery necessary to develop language. Our brain is endowed 180 00:15:11.799 --> 00:15:18.200 with the latest technology in social relations and also has a pre- installation so 181 00:15:18.279 --> 00:15:22.519 that we can develop it. As we said in previous chapters, we are 182 00:15:22.559 --> 00:15:26.600 able to reproduce the emotions of the other in our own body to put ourselves 183 00:15:26.720 --> 00:15:31.159 in his skin and be able to understand him. I give an example of 184 00:15:31.240 --> 00:15:35.840 everyday life. You leave work and when you enter through the door of the 185 00:15:35.240 --> 00:15:39.120 house, you find your partner' s socks on the floor. You don 186 00:15:39.200 --> 00:15:43.960 ' t say anything he or she is going to kiss you, but you 187 00:15:43.039 --> 00:15:48.000 respond with very little desire and you make a charade face. Then your partner 188 00:15:48.080 --> 00:15:52.039 says something' s wrong with you. You' ll say nothing while looking 189 00:15:52.080 --> 00:15:56.559 at the socks, but your partner has picked up a microgest of disapproval and 190 00:15:56.600 --> 00:16:02.240 understood the meaning of that nothingness. This ability to sense each other' s 191 00:16:02.320 --> 00:16:04.799 point of view is what you know and give us an idea of their emotional 192 00:16:04.799 --> 00:16:07.720 state I guess. What you feel is what is known as mind theory, 193 00:16:07.240 --> 00:16:15.000 the latest technology in emotional predictive capacity. In reality, the theory of the 194 00:16:15.039 --> 00:16:18.840 mind is only one of the components of what we know as social cognition, 195 00:16:18.039 --> 00:16:25.559 which refers to the role that cognitive processes play in our social interactions. You 196 00:16:25.679 --> 00:16:30.840 knew that social cognition is the emotional and cognitive processes that allow us to interpret, 197 00:16:32.639 --> 00:16:37.240 analyze and understand the social world. It alludes to our ability to know 198 00:16:37.360 --> 00:16:41.360 how others think and feel and how we behave. Depending on it. Social 199 00:16:41.399 --> 00:16:48.600 cognition consists of the following elements. One recognition of emotions refers to the ability 200 00:16:48.639 --> 00:16:53.799 to recognize emotions as they are, i e to know, to identify them, 201 00:16:55.039 --> 00:17:00.000 if someone is sad, happy, etc. Two n teo s das 202 00:17:00.039 --> 00:17:03.240 of the mind. It is the faculty that allows us to attribute thoughts and 203 00:17:03.400 --> 00:17:08.880 intentions to other people to take into account the mental states of others. Mentalization 204 00:17:10.880 --> 00:17:14.599 is the one that is involved when we make reflections of the kind I think 205 00:17:14.640 --> 00:17:18.400 you believe that I believe, that is, it is the one that allows 206 00:17:18.400 --> 00:17:23.319 us, for example, to infer about what we think the other thinks about 207 00:17:23.319 --> 00:17:26.920 the three of us attribution, an intention is assigned to the actions or expressions 208 00:17:26.920 --> 00:17:30.759 of others. Imagine that you walk down the street and come across a group 209 00:17:30.839 --> 00:17:36.240 of people who are laughing. You might think they' re laughing at you. 210 00:17:36.680 --> 00:17:41.160 In that case, you have assigned them one intention four. Social context 211 00:17:41.559 --> 00:17:47.319 refers to tacit social norms, for example, to what is badly seen in 212 00:17:47.400 --> 00:17:52.519 a society. All this will have an impact on our interpretation and prediction of 213 00:17:52.519 --> 00:17:56.440 the behaviors of others through the mental states we attribute to them, but also 214 00:17:56.519 --> 00:18:03.400 on our own behaviors. Moreover, it allows us to understand why a person 215 00:18:03.440 --> 00:18:07.279 does not react like us to the same encouragement. Mind theory is key to 216 00:18:07.440 --> 00:18:15.039 our survival. It explains behaviors like solidarity and allows us to adapt and connect 217 00:18:15.079 --> 00:18:18.880 with others, but also to lie, deceive and manipulate. It will be 218 00:18:18.960 --> 00:18:23.079 in our hands to make good use of it. It reaches the age of 219 00:18:23.240 --> 00:18:27.920 four or five, when children move from concrete thinking to developing a more abstract 220 00:18:29.039 --> 00:18:33.359 thought. Thus, even the fact of telling lies implies a minimal development of 221 00:18:33.400 --> 00:18:38.680 psychic functions. For example, a two- year- old is not able 222 00:18:38.720 --> 00:18:44.559 to lie if you have young children. I urge you to carry out the 223 00:18:44.640 --> 00:18:49.640 experiment that I detail on these pages. You knew what you can test your 224 00:18:49.720 --> 00:18:55.920 child' s mind theory with one of the following exercises. Grab a box 225 00:18:55.920 --> 00:19:00.319 of cookies and ask him what you think the kid is. He' ll 226 00:19:00.599 --> 00:19:04.359 pick you up cookies, then you open it and show him it' s 227 00:19:04.359 --> 00:19:08.119 full of paintings you' ve put in before. Then you close the box 228 00:19:08.240 --> 00:19:14.319 and ask her and if we teach Grandma what she will think there is inside 229 00:19:14.359 --> 00:19:18.440 a child who does not yet have the theory of the developed mind or a 230 00:19:18.519 --> 00:19:25.759 child with autistic spectrum disorder thea will answer paintings. However, one who has 231 00:19:25.799 --> 00:19:30.279 developed his social cognition will tell you that cookies, as he understands that his 232 00:19:30.359 --> 00:19:33.119 grandmother will be guided by what he puts in the box, as he has 233 00:19:33.200 --> 00:19:37.759 not been present in the previous scene. Another classic example is Ai Sali' 234 00:19:37.960 --> 00:19:41.960 s test, which is used to assess the theory of the mind in consultation. 235 00:19:41.960 --> 00:19:47.599 It' s about telling this little comic book to the kid and then 236 00:19:47.680 --> 00:19:48.640 asking him where he thinks you' re going to look for Sally and the 237 00:19:48.640 --> 00:19:56.240 ball. When social technology fails, social cognition can also fail, for example, 238 00:19:56.640 --> 00:20:02.720 when it is skewed by our emotional states. Actually, if all this 239 00:20:02.839 --> 00:20:04.680 knowing, what the other person thinks and feels was as easy or accurate as 240 00:20:04.720 --> 00:20:11.920 a mathematical operation, it would be most boring. You don' t think 241 00:20:11.960 --> 00:20:15.279 we' re gonna assume that we' ve fallen in love with someone and 242 00:20:15.279 --> 00:20:17.640 that we' re meeting for coffee. The fact that you' re not 243 00:20:17.680 --> 00:20:21.160 clear about each other' s intentions doesn' t hook up. Our ability 244 00:20:21.200 --> 00:20:25.799 to intuit the other person' s intentions will be fully operational. The problem 245 00:20:25.920 --> 00:20:30.720 is that our fears, anxieties and expectations can alter or skew our vision. 246 00:20:32.559 --> 00:20:37.200 Actually, we don' t lie to each other is that the brain works 247 00:20:37.240 --> 00:20:41.880 much better with certain realities outside of emotional situations. The lack or deficit of 248 00:20:42.000 --> 00:20:49.039 this capacity implies social inadequacy, difficulties in emotional expressiveness, withdrawal of psychosocial deterioration, 249 00:20:49.359 --> 00:20:55.960 reduction of quality of life, stigma. Autistic spectrum disorders OTEA, for 250 00:20:55.960 --> 00:21:02.319 example, are disorders characterized by difficulties in social coc nin. In fact, 251 00:21:02.440 --> 00:21:07.279 people with autism fail to predict and anticipate other people’ s behaviors, which 252 00:21:07.319 --> 00:21:12.079 makes them have confusing relationships and interactions. They have difficulty understanding that others may 253 00:21:12.119 --> 00:21:18.240 have feelings different from their own. That' s why it' s hard 254 00:21:18.240 --> 00:21:22.720 for them to lie. It is thus clear that this capacity is key to 255 00:21:22.720 --> 00:21:29.079 understanding and adapting to our very complex social reality, an ambiguous reality, changing 256 00:21:29.160 --> 00:21:36.240 and full of implicit and nonverbal codes. Social cognition can be trained. Working 257 00:21:36.319 --> 00:21:40.200 with social cognition is one of the main therapies that are applied today to patients 258 00:21:40.240 --> 00:21:45.200 with tea and some of those suffering from schizophrenia. But we can also work 259 00:21:45.279 --> 00:21:49.599 them without having any deficits in it. And if I also told you that 260 00:21:49.680 --> 00:21:56.039 there' s a hormone that' s very related to this, you' 261 00:21:56.039 --> 00:21:59.599 ve heard of oxytocin. It is the hormone that stimulates the production of breast 262 00:21:59.599 --> 00:22:02.880 milk and the link between the mother and the baby and that also receives the 263 00:22:03.000 --> 00:22:07.680 name of pregnancy hormone. Well, today we know that oxytocin is a very 264 00:22:07.720 --> 00:22:11.400 well preserved neuropeptide on the evolutionary scale, which plays a fundamental role in our 265 00:22:11.480 --> 00:22:17.079 social behavior and is key in attachment to fidelity, generosity and trust in others. 266 00:22:19.119 --> 00:22:22.839 It is, therefore, at the basis of our relationships, which are 267 00:22:22.880 --> 00:22:27.519 based on mutual trust, we release it in sexual relations and in many other 268 00:22:27.559 --> 00:22:33.359 situations involving physical contact, caresses, massages, etcetera, and that makes us 269 00:22:33.400 --> 00:22:40.920 feel more connected and confident. Plus, it' s been shown to reduce 270 00:22:41.119 --> 00:22:45.559 stress You can imagine everything we could do if we had her on pills. 271 00:22:45.240 --> 00:22:49.240 Some researchers have already raised this issue and, in fact, many studies with 272 00:22:49.279 --> 00:22:52.920 oxytocin and inhaled were launched, in which participants were placed in various situations. 273 00:22:56.440 --> 00:23:02.559 What I know observed is that oxytocin increases confidence in others to the point that, 274 00:23:02.680 --> 00:23:04.880 when we are under the influence of this hormone, we are willing to 275 00:23:06.200 --> 00:23:11.880 give them our money or our most valued secrets, bearing in mind that we 276 00:23:11.920 --> 00:23:17.160 know natural ways to stimulate oxytocin, sexual relations, hugs and physical contact through 277 00:23:17.240 --> 00:23:22.799 the meditation body by sharing experiences. Perhaps we should think more about this when 278 00:23:22.839 --> 00:23:30.559 we want to stimulate the economy. You knew we weren' t far from 279 00:23:30.599 --> 00:23:34.799 getting confidence through a nasal spry. To talk about trust means to talk about 280 00:23:34.920 --> 00:23:40.400 the famous oxytosin. This hormone that is produced in the hypothalamus and affects the 281 00:23:40.440 --> 00:23:45.640 emotional regions of our brain. Amigdala is especially known because it is released after 282 00:23:45.640 --> 00:23:49.599 delivery and during breast- feeding. However, it has many other functions, 283 00:23:49.920 --> 00:23:53.400 such as strengthening the emotional ties between the mother and the baby and between the 284 00:23:53.440 --> 00:24:00.279 parents themselves. In fact, from an evolutionary point of view it is often 285 00:24:00.359 --> 00:24:04.160 said that if sexual desire is the one that guarantees the reproduction of the species. 286 00:24:04.519 --> 00:24:08.119 Attachment is the one that will allow the couple to tolerate and endure enough 287 00:24:08.160 --> 00:24:15.279 time to guarantee the upbringing of the children. I don' t mean to 288 00:24:15.319 --> 00:24:18.160 take romanticism away from love, but it has always caught my attention as love 289 00:24:18.200 --> 00:24:26.440 transforms over time. That is, when we have spent years with a couple, 290 00:24:26.599 --> 00:24:30.000 we pass from a phase in which we do not stop releasing dopamine that 291 00:24:30.839 --> 00:24:34.799 substance that we usually consider more addictive to another in which oxytocin, the calmest 292 00:24:34.920 --> 00:24:41.039 love, attachment, etc are much more present. In fact, it' 293 00:24:41.160 --> 00:24:45.599 s very important to know this to understand a little bit more about partner relationships. 294 00:24:45.160 --> 00:24:49.559 But it is also considered that oxytocin is the social glue that contributes to 295 00:24:49.640 --> 00:24:55.400 enhance social relations and promote the behaviors of closeness or proximity among unknown people. 296 00:24:56.680 --> 00:25:03.240 This hormone aroused enormous interest, even among economists. When researchers like Cosfeld and 297 00:25:03.240 --> 00:25:07.680 his colleagues began to study how it stimulates trust and generosity with other individuals, 298 00:25:07.240 --> 00:25:11.640 in fact, they observed that people risked more in betting games that implied trust 299 00:25:11.720 --> 00:25:19.279 between two people. Paul sac director of the Center for Neuroeconomic Studies at Clerman, 300 00:25:19.640 --> 00:25:26.039 has researched and written a lot about it. By conducting some interesting experiments 301 00:25:26.039 --> 00:25:30.200 with individuals who received oxytocin and inhaled and others who did not receive it. 302 00:25:30.519 --> 00:25:34.119 He noted that the former were more generous in their economic donations when dramatic social 303 00:25:34.160 --> 00:25:38.799 scenes were exposed to them. Hence, this hormone is presented as the lubricant 304 00:25:38.799 --> 00:25:45.880 of the economy. Although these studies have not been without controversy, they have 305 00:25:45.160 --> 00:25:48.839 opened up a very interesting way of study in the field of mental health, 306 00:25:49.160 --> 00:25:56.519 especially in those disorders where the social component is compromised. But in reality, 307 00:25:56.799 --> 00:26:00.920 the economy can also be stimulated by investing in everything related to mental health. 308 00:26:00.599 --> 00:26:06.039 In this sense, the study of oxytocin can provide interesting advances in this field, 309 00:26:07.599 --> 00:26:10.920 since the social component is one of the most committed in much of the 310 00:26:10.960 --> 00:26:18.079 patients we attend in psychiatry and clinical psychology consultations. Anyway, we don' 311 00:26:18.160 --> 00:26:22.799 t have to go to the consultations or to the troubles. It is enough 312 00:26:22.920 --> 00:26:26.079 to review our day to day to realize the enormous application that this knowledge can 313 00:26:26.079 --> 00:26:30.319 have, because let us not forget that physical contact improves life. However, 314 00:26:30.640 --> 00:26:36.519 it is surprising that, if traditionally the embrace and the company have been one 315 00:26:36.599 --> 00:26:41.039 of the best therapies for their psychological and tactile benefits and for their ability to 316 00:26:41.079 --> 00:26:45.759 stimulate oxytocin, we hear more and more about Leave Me. I need to 317 00:26:45.799 --> 00:26:49.559 be alone and we gladly reject one of the best aids. Maybe the next 318 00:26:49.599 --> 00:26:53.200 time a friend or a loved one tells us something like that, we can 319 00:26:53.279 --> 00:26:56.160 answer him with a let me insist. I want to be with you, 320 00:26:56.319 --> 00:26:59.680 or I think I can help you Let me, unless I hug you. 321 00:27:00.759 --> 00:27:04.599 We may be able to help you by decreasing your defenses, increasing your success. 322 00:27:07.559 --> 00:27:12.759 Emotional contagion, the magic of mirror neurons. Emotions are spread much faster 323 00:27:12.839 --> 00:27:18.240 than a virus, precisely in a matter of microseconds and fundamentally through our facial 324 00:27:18.279 --> 00:27:22.319 expression, thanks to the more than thirty muscles that we have on our face. 325 00:27:25.319 --> 00:27:29.039 If you smile the world smiles at you. This beautiful phrase can be 326 00:27:29.160 --> 00:27:34.160 valued or criticized as banal or exponent of an easy positivism. Although it is 327 00:27:34.240 --> 00:27:38.000 true that we cannot take the crack board or apply it to all situations, 328 00:27:38.440 --> 00:27:41.960 it cannot be denied that there is much truth in it. To begin with, 329 00:27:42.359 --> 00:27:47.640 there is even a Euroscientific explanation for it and it is in our mirror 330 00:27:47.680 --> 00:27:51.400 neurons and in the effect that it causes in our mind the contraction of facial 331 00:27:51.400 --> 00:27:56.079 muscles. Let' s start with the mirror neurons. They were discovered unexpectedly 332 00:27:56.079 --> 00:28:00.240 by Gia' s team as Risolati five thousand, while studying the brain of 333 00:28:00.319 --> 00:28:06.119 a group of monkeys. In my case, I discovered these neurons as I 334 00:28:06.160 --> 00:28:11.000 trained as a specialist in psychiatry and was fascinated by their name mirror neurons. 335 00:28:11.079 --> 00:28:17.480 I found that very funny, attractive and fascinating. What I didn' t 336 00:28:17.559 --> 00:28:21.319 know then is that years later I would be lucky enough to meet this researcher 337 00:28:21.319 --> 00:28:23.720 in person and put them in practice. Infecting me with his funny smile. 338 00:28:26.240 --> 00:28:30.000 It has been observed that when we see someone performing an action, for example, 339 00:28:30.759 --> 00:28:33.240 taking a glass of water, we are activated by the same motor regions 340 00:28:33.279 --> 00:28:37.920 of the brain as if we were actually doing it, that is, we 341 00:28:37.960 --> 00:28:41.559 reproduce in our head the scene that we are seeing to finish understanding it, 342 00:28:41.559 --> 00:28:45.839 and this makes it possible. The famous mirror neurons or Mrnorans are the cells 343 00:28:45.920 --> 00:28:51.480 of the nervous system that are at the base of emotional contagion and allow us 344 00:28:51.559 --> 00:28:55.160 to explain phenomena as curious as the contagion of a yawn or a smile. 345 00:28:56.559 --> 00:29:03.160 If you smile the world smiles at you. You knew that the gia team 346 00:29:03.200 --> 00:29:07.799 like Risolati and his collaborators, the efogaz and yuve Gallese of the University of 347 00:29:07.839 --> 00:29:11.319 Parma, discovered the mirror neurons when they were studying the brain of some monkeys. 348 00:29:12.400 --> 00:29:17.359 They had placed electrodes in the lower frontal cortex of the macaques in order 349 00:29:17.400 --> 00:29:23.079 to see how the neurons specialized in hand movements acted. The experiment consisted of 350 00:29:23.160 --> 00:29:30.200 feeding one of the monkeys and seeing the neuronal response. But suddenly they observed 351 00:29:30.200 --> 00:29:33.240 that when one of the animals was manipulating their food, the neurons of another 352 00:29:33.319 --> 00:29:37.160 macaque were also activated. And that had no relation to food itself, but 353 00:29:37.200 --> 00:29:44.880 to action itself. The latter had not moved, had no fruit in his 354 00:29:44.920 --> 00:29:48.079 hand and had not imitated the gesture of the experimenting monkey. However, his 355 00:29:48.440 --> 00:29:53.359 brain did produce an activity identical to that of the brain. The same brain 356 00:29:53.400 --> 00:29:59.359 regions were activated as in the animal that was performing the action. Po s 357 00:29:59.440 --> 00:30:03.319 P or r N. It was found that these neurons play a key role 358 00:30:03.400 --> 00:30:07.559 in detecting the movements, emotions and intentions of the people with whom we interact, 359 00:30:07.319 --> 00:30:12.119 because the same brain regions are activated. It was then placed in the 360 00:30:12.119 --> 00:30:17.799 premotor cortex, but today we know that they are found basically in the parietal 361 00:30:17.839 --> 00:30:22.720 regions and in the temporal furrow. These neurons work in such a fast and 362 00:30:22.759 --> 00:30:26.839 automatic way that it is more difficult to avoid the contagion of an emotion than 363 00:30:26.839 --> 00:30:30.759 to let it flow. Te. Let me give you an example. Imagine 364 00:30:30.799 --> 00:30:33.960 that you come across a person that you don' t like very well, 365 00:30:33.079 --> 00:30:37.880 but that outlines a big smile when you see yourself. Well, it will 366 00:30:37.920 --> 00:30:41.720 cost you more to inhibit the smile than to let it out, as your 367 00:30:41.839 --> 00:30:47.279 brain will act automatically thanks to these neurons. Mirror does not smile It will 368 00:30:47.279 --> 00:30:51.799 require additional effort, active and conscious work, as the smile tends to spread 369 00:30:51.920 --> 00:30:57.240 very quickly. But I was trying to show you that the phrase if you 370 00:30:57.359 --> 00:31:02.799 smile the world smiles at you was true. There are two more arguments. 371 00:31:02.839 --> 00:31:07.000 On the one hand, the theory of facial feedback that we saw in the 372 00:31:07.000 --> 00:31:11.160 previous chapter. According to this theory, facial muscle movements related to a certain 373 00:31:11.240 --> 00:31:17.240 emotion have an important influence on our way of experiencing it, without the need 374 00:31:17.279 --> 00:31:22.559 for an intermediate cognitive process. Thus by smiling under that mechanism of active reverse 375 00:31:22.599 --> 00:31:27.119 messaging in our brain. What we receive is a message from this and well, 376 00:31:27.400 --> 00:31:33.680 before that the body relaxes. In addition, brain communication with the face 377 00:31:33.680 --> 00:31:37.920 plays a very important role and has a greater impact than it does with the 378 00:31:37.960 --> 00:31:41.759 rest of the body. Finally, we can say that it is true. 379 00:31:41.839 --> 00:31:47.119 For something far less scientific than all of the above, for the simple fact 380 00:31:47.119 --> 00:31:51.000 that we are attracted to the positive and if we are hooked, it is 381 00:31:51.079 --> 00:31:55.000 because it gives us pleasure. When someone smiles makes us feel good, it 382 00:31:55.039 --> 00:32:00.119 makes us feel comfortable if we like it there that you have more chance of 383 00:32:00.240 --> 00:32:02.920 success if you smile at life than if you don' t, even when 384 00:32:04.039 --> 00:32:09.359 you think you have no reason to. We could also interpret it as a 385 00:32:09.440 --> 00:32:15.799 form of self- fulfilling prophecy, as an optimistic attitude always brings more benefits 386 00:32:15.799 --> 00:32:20.240 than a pessimistic one. But care should never be taken to think that we 387 00:32:20.319 --> 00:32:23.200 can treat certain mental health pictures. Telling the affected person who smiles at life. 388 00:32:24.559 --> 00:32:29.279 It would be like thinking that the patient is going to cure arterial hypertension 389 00:32:29.319 --> 00:32:34.240 just by stopping eating sweets, Although sweets can influence tension, they are just 390 00:32:34.279 --> 00:32:37.240 one more ingredient of a complex picture that requires a much more complete approach. 391 00:32:39.079 --> 00:32:44.880 The magic of mirror neurons to give you an idea of everything you' d 392 00:32:44.920 --> 00:32:49.240 miss. If we didn' t have this advanced nervous system. Without the 393 00:32:49.319 --> 00:32:52.119 mirror neurons, it would make no sense to create plays that make us cry 394 00:32:52.119 --> 00:32:57.799 or movies that make us tremble. You get a sense of the scope and 395 00:32:57.920 --> 00:33:01.599 impact they have. These neurons. They are responsible for emotional contagion, tuning 396 00:33:01.680 --> 00:33:08.000 and empathy, and therefore play a primary role in learning. And it' 397 00:33:08.119 --> 00:33:15.079 s just that we spend our lives imitating, copying. We cannot help it 398 00:33:15.119 --> 00:33:20.720 since we were born our learning is either imitation or vicarious learning, as Canadian 399 00:33:20.839 --> 00:33:25.240 psychologist Albert Bandura described. Mirror neurons explain much of all this and are the 400 00:33:25.319 --> 00:33:30.599 ones involved in the famous empathy. They allow us to live the emotion of 401 00:33:30.640 --> 00:33:34.680 the other as if it were ours and help us to understand it. We 402 00:33:34.720 --> 00:33:37.279 could say that the discovery of these neurons is as relevant to the field of 403 00:33:37.400 --> 00:33:46.359 mental health as that of DNA for biology. You knew that mirror neurons one 404 00:33:46.599 --> 00:33:52.160 are millennial In fact, they were discovered in the decade of nine hundred and 405 00:33:52.240 --> 00:33:58.079 ninety by Giacomo Risolati' s team. Two have a lot of primitive. 406 00:33:58.200 --> 00:34:04.640 It is discovered NS experimenting with monkeys of the maccanemestrin type. They have an 407 00:34:04.720 --> 00:34:08.840 evolutionary sense of survival. For example, if we see someone running in a 408 00:34:08.920 --> 00:34:15.280 scary face, we' ll run, too. Three are very brainy. 409 00:34:15.320 --> 00:34:20.719 They are located in the Cortex, in the premotor zone specialized in planning, 410 00:34:21.719 --> 00:34:29.159 selecting and executing movements. They are activated quickly and automatically. Four are copious, 411 00:34:29.519 --> 00:34:32.760 as they are responsible for learning, by imitation, emotional contagion and empathy. 412 00:34:35.880 --> 00:34:40.360 Five are sensitive. They can be activated both through the auditory, visual 413 00:34:40.360 --> 00:34:45.679 and behavioral pathways and through the execution of an action. Six are artistic. 414 00:34:46.119 --> 00:34:50.719 Without them, there would be no sense in a play that makes us laugh, 415 00:34:51.079 --> 00:34:52.960 a book that makes us cry or a movie that makes us shudder. 416 00:34:54.480 --> 00:35:00.280 Seven are magical. They are really fascinating, because they are responsible for not 417 00:35:00.320 --> 00:35:05.000 our capacity for empathy, to put ourselves in the other' s place in 418 00:35:05.000 --> 00:35:08.639 their shoes. When we' re in love, imitation is much bigger. 419 00:35:09.199 --> 00:35:14.800 We already know that these neurons are activated when actions are visualized. Well, 420 00:35:15.079 --> 00:35:17.880 they also allow us to understand the process of action itself, as well as 421 00:35:17.880 --> 00:35:23.519 the underlying motivation, the why of behavior. These neurons are therefore key in 422 00:35:23.519 --> 00:35:31.000 empathy, imitation and synchrony. Something that is fascinating to observe in our body 423 00:35:31.039 --> 00:35:37.320 is how we interact with other people, curiously adopting a position similar to that 424 00:35:37.320 --> 00:35:40.960 of the other. Unconsciously we tend to imitate what he does or to infect 425 00:35:42.000 --> 00:35:46.119 ourselves with his emotions. This is what has been called mirror infection. It 426 00:35:46.239 --> 00:35:50.639 ' s a way of telling the other person that we like and look like 427 00:35:50.719 --> 00:35:55.440 her, naturally. If the person is attractive to us, intellectually or physically, 428 00:35:57.119 --> 00:36:01.400 this contagion effect will be greater. If we were in front of two 429 00:36:01.480 --> 00:36:07.000 lovers and tried to analyze their body movements, we would appreciate how their bodies 430 00:36:07.000 --> 00:36:12.280 communicate and dance in a synchronized and unconscious way. Her feet and legs would 431 00:36:12.360 --> 00:36:16.400 be facing each other, her torsos would not appear covered by her arms, 432 00:36:16.519 --> 00:36:22.480 her eyes would meet, there would be an exchange of smiles and they would 433 00:36:22.519 --> 00:36:24.880 move their hands between them as if they were hooked by threads. When we 434 00:36:24.920 --> 00:36:30.880 ' re in love, imitation is much bigger. So you know if you 435 00:36:30.960 --> 00:36:35.440 want to know if you' re as interested as you are in paying a 436 00:36:35.480 --> 00:36:42.760 little attention to how your body moves. Learning by imitation, learning vicarious will 437 00:36:42.840 --> 00:36:46.440 do whatever you do, but whatever you tell them to become vicar comes from 438 00:36:46.480 --> 00:36:52.000 Latin I see what it means to transport all this contagion and imitation. It 439 00:36:52.000 --> 00:36:58.519 will not be surprising to us if we think of young children the tendency to 440 00:36:58.559 --> 00:37:00.679 imitate others we carry it as a series of sns of our tenderest childhood. 441 00:37:01.719 --> 00:37:05.960 You haven' t noticed that your child knows how to ride skateboards without you 442 00:37:06.039 --> 00:37:10.760 having to teach him or that he suddenly says or repeats a mean word that 443 00:37:10.840 --> 00:37:17.599 he only heard you say is the vicarial learning of imitation. Hence, your 444 00:37:17.639 --> 00:37:21.840 children' s learning depends more on what you do than on what you tell 445 00:37:21.880 --> 00:37:27.199 them to do our little ones learn from the older people around them, who 446 00:37:27.199 --> 00:37:30.840 are called models, that is, parents, grandparents, and other adults around 447 00:37:30.960 --> 00:37:35.639 them, will be the examples of behavior that they will observe and imitate learning. 448 00:37:38.239 --> 00:37:44.800 From the imitation of these models it is called modeling. In other animal 449 00:37:44.840 --> 00:37:49.519 species a similar type of learning is given which is called impronta or imprintin described 450 00:37:49.559 --> 00:37:52.599 by the physician and zoologist with Coam Matlorenz, thanks to which the offspring are 451 00:37:52.679 --> 00:37:58.519 more likely to survive. It is an innate behavior that occurs hours or days 452 00:37:58.599 --> 00:38:01.400 after birth and causes the young to identify with the creatures around them and follow 453 00:38:01.400 --> 00:38:07.320 their parents at all times without prompt filiality. Another side is therefore a behavior 454 00:38:07.320 --> 00:38:15.440 that promotes the survival of the species humans. We observe that others make mistakes 455 00:38:15.559 --> 00:38:20.679 and this allows us not to commit them ourselves, that is, not only 456 00:38:20.679 --> 00:38:23.519 do we start from the results of our own conduct, but we also lead 457 00:38:23.519 --> 00:38:28.840 by what we learn from others. Likewise, there are behaviors that we know 458 00:38:28.920 --> 00:38:34.280 by intuition that we do not need to experiment to know their consequences. As 459 00:38:34.320 --> 00:38:37.119 kids. We learn not only from our parents, but also from other people. 460 00:38:38.159 --> 00:38:40.840 And what it depends on if we imitate one another more than others. 461 00:38:42.920 --> 00:38:46.480 Generally, children imitate people who perceive themselves as similar, friends of their age 462 00:38:46.519 --> 00:38:50.880 and gender, who generate greater interpersonal attraction or who have greater credibility and success 463 00:38:50.920 --> 00:39:00.719 in their behaviors. Finally, the behaviours implemented will reinforce them negatively or positively, 464 00:39:00.960 --> 00:39:04.760 which will determine that they will be maintained or repeated in the future. 465 00:39:06.119 --> 00:39:08.800 For example, if the child shares one of his toys and the father tells 466 00:39:08.840 --> 00:39:15.000 him well done you have been very generous, the behavior will have been reinforced 467 00:39:15.039 --> 00:39:19.760 by the approval of the parent. Witnessing how they punish a classmate for misbehaving 468 00:39:19.800 --> 00:39:27.480 will be another form of behavioral learning. To take note, to learn something, 469 00:39:27.639 --> 00:39:31.079 it is not necessary to experience it. For example, we don' 470 00:39:31.079 --> 00:39:36.960 t need to test heroin to know it' s risky behavior with negative consequences. 471 00:39:37.719 --> 00:39:40.280 Much of our children' s education depends on what we do, not 472 00:39:40.280 --> 00:39:45.119 what we tell them, they will do what you do, not what you 473 00:39:45.599 --> 00:39:50.079 tell them to do. If you want your comasan son, do it, 474 00:39:50.320 --> 00:39:53.000 you' re not guaranteed he' s going to be, too. But 475 00:39:53.039 --> 00:39:58.559 if there will be a greater probability, because almost unintentionally he will have begun 476 00:39:58.559 --> 00:40:02.400 to imitate you. Taking positive behaviors can help us feel better, as they 477 00:40:02.440 --> 00:40:07.360 tend to radiate and imitate each other. If we appreciate a behavior in another 478 00:40:07.400 --> 00:40:14.320 person that makes us feel comfortable, it is much more likely that the Reproduce 479 00:40:14.360 --> 00:40:20.559 the social and its protective function can be obvious, but we are social beings 480 00:40:20.679 --> 00:40:24.760 and relate is for us almost a physiological necessity. Without this tendency to form 481 00:40:24.840 --> 00:40:30.159 groups or tribes we would not even have survived as a species, because our 482 00:40:30.199 --> 00:40:35.639 evolutionary success is due to our ability to interact in large groups. Sometimes we 483 00:40:35.679 --> 00:40:38.960 forget the fundamentals, perhaps because we live in an increasingly individualistic and faster society. 484 00:40:42.639 --> 00:40:46.519 However, the pandemic has been responsible for reminding us that it has stopped 485 00:40:46.599 --> 00:40:50.920 us dry when we were going at full speed. It' s been a 486 00:40:51.280 --> 00:40:54.320 lesson, some say a wake- up call because we weren' t on 487 00:40:54.320 --> 00:41:00.679 the right track. During house confinement we have been physically more separated, but 488 00:41:00.800 --> 00:41:05.719 more united than ever in emotional terms. We' ve realized we need each 489 00:41:05.840 --> 00:41:12.719 other. Today we know that social isolation has a negative impact on our physical, 490 00:41:13.639 --> 00:41:16.199 cognitive, emotional and behavioral health. People with less quality social contacts, 491 00:41:16.679 --> 00:41:22.199 the main component being the subjective experience of loneliness. They present greater alterations in 492 00:41:22.239 --> 00:41:27.719 the immune system, higher level of stress, alterations in sleep patterns, etc. 493 00:41:29.400 --> 00:41:32.679 And even casino, one of the psychologists and leading researchers in social neuroscience 494 00:41:32.760 --> 00:41:37.360 emphasizes that the feeling of loneliness is something very different. Being only weakens the 495 00:41:37.400 --> 00:41:43.639 subject physically and mentally. It is a state of aversive discomfort that pushes us 496 00:41:43.679 --> 00:41:47.760 and mobilizes us to seek out others and relate. That is, it has 497 00:41:47.800 --> 00:41:53.000 a survival function, as it leads us to want to be with other people. 498 00:41:53.039 --> 00:42:00.159 On those group relationships depends our ability as a species. Social support is 499 00:42:00.199 --> 00:42:07.400 one of the most powerful tools against traumatic stress experiences or everyday disagreements. Sometimes 500 00:42:07.440 --> 00:42:10.239 the hug of a loved one, the contact of his hand in our lap 501 00:42:10.280 --> 00:42:15.519 or his availability to listen to us is enough to calm the psychic pain. 502 00:42:15.519 --> 00:42:20.840 Two studies have shown that the positive effects of social relations on health occur in 503 00:42:20.880 --> 00:42:27.119 both sexes and in different races and environments, both urban and rural. Its 504 00:42:27.159 --> 00:42:30.639 effect has been comparable to that of other variables, such as smoking, obesity 505 00:42:30.719 --> 00:42:37.599 or physical activity. People with few social relationships are more likely to die than 506 00:42:37.639 --> 00:42:40.679 those with many a trend that is analyzed by age, gender, and health 507 00:42:40.760 --> 00:42:47.079 in general. What' s the point of a child learning math and history, 508 00:42:47.480 --> 00:42:52.119 speaking several languages, or getting the best grades, and not being able 509 00:42:52.239 --> 00:42:55.760 to regulate their emotions or manage themselves in society. This relationship between isolation and 510 00:42:55.800 --> 00:43:01.880 poor health is not necessarily due to stress. There are many lonely people and 511 00:43:01.880 --> 00:43:07.960 hermits who greatly enjoy their way of being. However, it has been observed 512 00:43:07.000 --> 00:43:12.480 that this relationship could be mediated by lifestyle factors, such as the fact that 513 00:43:12.519 --> 00:43:15.239 these people may be less likely to take medicines and more likely to eat pre 514 00:43:15.760 --> 00:43:21.920 - cooked foods or to smoke in excess. In the same way that the 515 00:43:22.000 --> 00:43:25.119 social acts as a protector, asking for help also does. In fact, 516 00:43:25.519 --> 00:43:30.440 it is considered a coping strategy, and it is that knowing, asking for 517 00:43:30.559 --> 00:43:36.239 help or learning to do so involves effort and courage. We can say that 518 00:43:36.320 --> 00:43:39.440 the social and the emotional are fundamental in our ability to succeed in life or 519 00:43:39.519 --> 00:43:45.039 on the road to happiness. What' s the point of a child learning 520 00:43:45.119 --> 00:43:47.800 math and history, speaking several languages or getting the best grades, if he 521 00:43:47.840 --> 00:43:52.480 ' s not able to regulate his emotions or manage himself in society, why 522 00:43:52.519 --> 00:43:57.199 do we take for granted abilities that seem increasingly absent in today' s society. 523 00:43:58.599 --> 00:44:04.159 The social media trap you used to be. What you had now is 524 00:44:04.239 --> 00:44:09.639 what you share. Got Fred Bogard. Social networks began to use in the 525 00:44:09.679 --> 00:44:14.719 nine hundred and ninety years in the hope that they would be an opportunity for 526 00:44:14.840 --> 00:44:19.960 a society that evolved towards the individuality chosen and gave signs of alarm at the 527 00:44:20.000 --> 00:44:24.159 unrest generated by loneliness, something chosen by many. However, it has been 528 00:44:24.239 --> 00:44:29.559 observed that passive consumption of these networks can reinforce the feeling of loneliness and disassociation, 529 00:44:30.360 --> 00:44:35.800 and has even been related to the increase in depression. Social networks have 530 00:44:35.800 --> 00:44:39.280 revolutionized the way we interact and conceive of our reality and have grown in a 531 00:44:39.360 --> 00:44:45.760 dizzying way over the past two decades. Virtually eighty- five percent of the 532 00:44:45.800 --> 00:44:50.320 population that has access to the Internet uses some social network, a percentage that 533 00:44:50.679 --> 00:44:52.960 rises to ninety- three percent among young people between the ages of sixteen and 534 00:44:53.039 --> 00:44:59.559 twenty- four, many of whom are digital natives, that is, they 535 00:44:59.599 --> 00:45:02.000 have not had the references that may have marked those of generations prior to the 536 00:45:02.079 --> 00:45:07.519 decade of nine hundred and eighty, who have grown up with one foot in 537 00:45:07.599 --> 00:45:09.519 the age of perfumed paper letters and another in that of messages full of emoticons 538 00:45:09.559 --> 00:45:17.079 that smile and dance. We are immersed in a revolution that has advanced so 539 00:45:17.119 --> 00:45:22.679 quickly that we are not yet ready to respond to it. Many parents forbid 540 00:45:22.719 --> 00:45:27.239 their children to use social media and do not know if they should let them 541 00:45:27.360 --> 00:45:30.440 carry a mobile phone. One of the debates of greatest concern is that of 542 00:45:30.480 --> 00:45:35.920 the optimal age for the beginning of the use of the networks. Some parents 543 00:45:36.000 --> 00:45:39.559 fear that their children will be excluded from groups of friends if they do not 544 00:45:39.559 --> 00:45:44.440 have a mobile phone. But let' s be honest. You' d 545 00:45:44.519 --> 00:45:49.519 think the same about cannabis or other drugs. You' d really be willing 546 00:45:49.639 --> 00:45:52.559 to accept your son using a drug so they wouldn' t get caught from 547 00:45:52.559 --> 00:45:57.159 the group. Perhaps it is not exactly the same, but it does seem 548 00:45:57.239 --> 00:46:00.639 necessary to take appropriate measures in the case of social networks, we will not 549 00:46:00.719 --> 00:46:04.360 be able to try to convince them not to dare them, as we would 550 00:46:04.400 --> 00:46:07.960 do with a drug, but at least to make a responsible use and wait 551 00:46:07.039 --> 00:46:13.119 for the right time to allow it to be used. In case we' 552 00:46:13.159 --> 00:46:17.280 re not able to wait. Some child psychiatrists and psychologists, alerted by the 553 00:46:17.320 --> 00:46:22.519 flood of consultations of parents and young people who suffer from all kinds of psychological 554 00:46:22.519 --> 00:46:27.920 disorders related to the use of social networks, are already recommending that parents sign 555 00:46:27.960 --> 00:46:32.679 contracts of commitment and responsibility with their children. These are contracts proposed by the 556 00:46:32.719 --> 00:46:37.320 Social Media Group of the National Police to have parents and children under age set 557 00:46:37.360 --> 00:46:40.280 in writing basic rules on the use of mobile phones, tablets, computers or 558 00:46:40.559 --> 00:46:47.039 devices connected to the Internet safe, private and respectful that they will agree with 559 00:46:47.119 --> 00:46:52.519 each other. By this means. We are giving responsibility and autonomy to our 560 00:46:52.519 --> 00:46:57.280 children, while alerting them and informing them of the risks involved in using electronic 561 00:46:57.320 --> 00:47:04.480 devices on social networks. Life serves to show it, not to enjoy it. 562 00:47:05.920 --> 00:47:09.280 Some may consider the exaggerated, an act of excessive and useless control. 563 00:47:10.199 --> 00:47:15.400 Others will think that you simply don' t have to give a device until 564 00:47:15.400 --> 00:47:17.920 you' re eighteen. However, the truth is that it should be something 565 00:47:19.000 --> 00:47:22.920 mandatory, because if we do not inform our children of everything we already know 566 00:47:22.960 --> 00:47:27.719 about mobile phones they can make pathological use of them. Besides, even if 567 00:47:27.760 --> 00:47:31.440 we don' t buy your mobile phone, they' ll always have some 568 00:47:31.440 --> 00:47:35.920 way to use it. In the same way that we warn you about the 569 00:47:35.920 --> 00:47:40.199 risks of drug use, we can also do so about technology. In reality, 570 00:47:40.599 --> 00:47:45.840 it is as if we were giving him an even smaller sophisticated scientific apparatus 571 00:47:45.880 --> 00:47:49.559 that still does not have the full cognitive and moral capabilities to use it. 572 00:47:49.800 --> 00:47:53.360 I am referring to those of the famous prefrontal cortex, which is not yet 573 00:47:53.400 --> 00:48:00.519 sufficiently developed. We are living something unprecedented and the consequences will only be seen 574 00:48:00.559 --> 00:48:05.960 in the long term. As animals, we need to be accepted into the 575 00:48:06.000 --> 00:48:10.920 group. We need to belong to social media. Such acceptance is marketed in 576 00:48:10.920 --> 00:48:15.239 the form of IX. I like it and what' s the problem. 577 00:48:15.519 --> 00:48:17.719 They' ll say some. It is not, at the end of the 578 00:48:17.800 --> 00:48:22.239 day, another form of belonging. There have always been some people more popular 579 00:48:22.360 --> 00:48:27.239 than others. The problem is that now the popular and the non- popular, 580 00:48:27.639 --> 00:48:31.599 belonging and rejection have no end. They can be perpetuated in a way 581 00:48:31.719 --> 00:48:36.559 that we are not able to anticipate. We have no control over it, 582 00:48:37.079 --> 00:48:40.719 nor can we anticipate the consequences. Both good and bad can be transformed. 583 00:48:43.639 --> 00:48:47.239 The rules of the game are changing and building patterns. It gets extremely complicated. 584 00:48:49.280 --> 00:48:53.000 Lives are shown that do not correspond to reality. The networks are full 585 00:48:53.000 --> 00:48:59.679 of idealized Joes that only show a selected part of themselves. Life serves to 586 00:48:59.719 --> 00:49:06.800 show it, not to enjoy it, and some young people surely think that 587 00:49:06.880 --> 00:49:13.960 if we cannot show it, it is not a life worth living. The 588 00:49:14.000 --> 00:49:19.000 social networks have come to stay, have beset or set a trap for our 589 00:49:19.119 --> 00:49:22.679 brain. We' ve been hypnotized and that makes us not think, not 590 00:49:23.719 --> 00:49:27.199 reflect, we don' t even have dead times to do it anymore. 591 00:49:28.199 --> 00:49:30.960 The few minutes you wait in a queue go by metro for a pedestrian pass 592 00:49:31.000 --> 00:49:35.159 or that is in the bathroom have become occupied by our mobile device, largely 593 00:49:35.280 --> 00:49:42.639 by social networks. There is no longer any need to give bread and circus 594 00:49:42.639 --> 00:49:47.599 to the population. We seek it ourselves, because now the amount of entertainment 595 00:49:47.639 --> 00:49:52.639 stimuli is infinite and we would need several lives to be able to read and 596 00:49:52.760 --> 00:49:58.480 see everything that circulates through the networks. Some will be thinking that perhaps it 597 00:49:58.599 --> 00:50:04.039 is a very alarmist view or too dramatic. Each generation has suspected the same 598 00:50:04.119 --> 00:50:08.519 with the technological development that it has had to live the same ramón and casall 599 00:50:08.559 --> 00:50:13.960 Criticized the development of the high speed in the railway industry, since it considered 600 00:50:14.000 --> 00:50:17.280 that moving at such speed, you could not appreciate the reality, neither build 601 00:50:17.320 --> 00:50:22.119 a mental map of the trip nor contemplate the landscape. I was afraid the 602 00:50:22.159 --> 00:50:29.119 consequences might be negative. What cognitive abilities, such as spatial vision, would 603 00:50:29.119 --> 00:50:34.480 be diminished by atrophy. However, this time it seems different the brain areas 604 00:50:34.559 --> 00:50:37.960 involved in the use of social networks are those of our most primitive brain, 605 00:50:37.480 --> 00:50:43.360 those of pleasure. Therefore, the lack of control is much greater. The 606 00:50:43.440 --> 00:50:46.239 most successful courses in the coming years were those that taught to disconnect from the 607 00:50:46.360 --> 00:50:58.199 mobile phone and filter connected information. I' ve got it controlled just one 608 00:50:58.559 --> 00:51:00.440 more scrool let' s recognize it We don' t relate like ns to 609 00:51:00.440 --> 00:51:05.559 face than on screen. On social media, everything flows differently. It' 610 00:51:05.639 --> 00:51:08.679 s faster, it' s shallower. The flattery becomes banal, we have 611 00:51:08.760 --> 00:51:14.760 left the IX to give and false compliments to exchange everything in order to swell 612 00:51:14.840 --> 00:51:17.880 a little, the ego, the narcissism. This extends to all relationships, 613 00:51:19.119 --> 00:51:23.760 including loving ones. The change is such that an endless number of terms have 614 00:51:23.800 --> 00:51:30.639 already emerged to designate new patterns of behavior or ways of relating ourselves. You 615 00:51:30.760 --> 00:51:37.159 knew that the new way of relating through social networks has brought with it a 616 00:51:37.320 --> 00:51:45.000 genuine dictionary of new terms. Let' s look at a small, distraught 617 00:51:45.079 --> 00:51:52.400 display of a tendency to feel braver and bolder when we send messages that in 618 00:51:52.519 --> 00:51:59.199 person Gousting ended an affective relationship, cutting off all contact with the person, 619 00:52:00.039 --> 00:52:00.360 disappearing from the map liana relations, consecutive relationships without leaving time for mourning. 620 00:52:00.519 --> 00:52:07.039 After the last break, sending messages of erotic content through technological devices, creat 621 00:52:07.119 --> 00:52:14.760 trom Bin comes from breadham breadcrumbs is a way to keep someone else interested when 622 00:52:14.840 --> 00:52:21.440 you really don' t want anything with it. The way to do this 623 00:52:21.519 --> 00:52:24.360 is by sending the minimum signals so that the other person thinks that everything is 624 00:52:24.440 --> 00:52:29.639 not lost and that there is hope. Gas. Lichting in Spanish, gas 625 00:52:29.719 --> 00:52:34.400 light consists of making the other person doubt his own sanity to subdue her katfishing, 626 00:52:36.400 --> 00:52:43.800 creating a completely new identity to start a relationship. Kervin, when it 627 00:52:43.960 --> 00:52:49.159 intentionally takes longer to answer someone else' s messages in Spanish, it would 628 00:52:49.239 --> 00:52:54.000 be equivalent to begging or playing the interesting Benchin when someone has you on the 629 00:52:54.079 --> 00:52:59.719 bench. It' s about keeping someone' s interest alive. Something similar 630 00:52:59.719 --> 00:53:05.320 to the Reatrommbin. In loving relationships we move in an ocean of opportunities and 631 00:53:05.400 --> 00:53:10.239 options that generate dissatisfaction. We go into the ethereal, the ephemeral or the 632 00:53:10.360 --> 00:53:16.960 liquid relationships that sigmun Bohomen says when we get bored or feel bad, we 633 00:53:17.079 --> 00:53:21.320 immediately turn to the mobile phone and we mentally say just one more crowl. 634 00:53:22.480 --> 00:53:25.199 This may be one of the phrases that the new generations most repeat and notice 635 00:53:25.320 --> 00:53:31.079 new ones. When you lift the head of the device it' s been 636 00:53:32.239 --> 00:53:36.480 30 minutes, then you look in the mirror and think why you' re 637 00:53:36.480 --> 00:53:39.559 like that. That' s the effect social media has on our brain, 638 00:53:40.000 --> 00:53:45.320 which makes us free a lot of drugs. Huy, I mean dopa yes, 639 00:53:45.679 --> 00:53:52.159 dopamine, the main neurotransmitter of pleasure, which, when we lack abstinence, 640 00:53:52.679 --> 00:53:55.599 makes the body sing that of giving me more dopa thousand dina, I 641 00:53:55.719 --> 00:54:00.599 want more dopa midinina. Our relationship with social networks is similar to that of 642 00:54:00.679 --> 00:54:07.800 an addiction. The networks appeal to our most primitive brain regions to those of 643 00:54:07.880 --> 00:54:12.079 the reward system, in which dopamine, the neurotransmitter of pleasure, plays a 644 00:54:12.159 --> 00:54:17.480 primary role. The networks provide us with an inexhaustible flow of information, interactions 645 00:54:17.599 --> 00:54:23.400 with others. The IX in short, rewards. Besides, they have the 646 00:54:23.519 --> 00:54:27.239 novelty factor, because we don' t know what we' re going to 647 00:54:27.239 --> 00:54:30.199 find. A like, a positive comment, an interesting post, a new 648 00:54:30.320 --> 00:54:35.480 photo of your croscho of the person who has caught you. This type of 649 00:54:35.519 --> 00:54:40.679 variable and surprising reward makes the networks even more addictive. In other words, 650 00:54:42.119 --> 00:54:46.840 here DOPA is achieved quickly and easily. Why try to get it by reading 651 00:54:46.920 --> 00:54:52.280 a book or doing a more expensive task. The more time we spend on 652 00:54:52.360 --> 00:54:57.679 networks, the harder it is for us to get involved in tasks that require 653 00:54:57.760 --> 00:55:00.960 concentration and effort and the harder it is for us to disconnect. Although other 654 00:55:00.039 --> 00:55:05.199 activities also make us free dopamine, they do so in much less amount, 655 00:55:05.559 --> 00:55:09.119 so our brain keeps asking us for more of the other. All this increases 656 00:55:09.239 --> 00:55:14.360 addiction, i e, increases dopamine release and, in the long term, 657 00:55:14.440 --> 00:55:21.760 facilitates habit formation. While we are hypnotized by social networks, we stop getting 658 00:55:21.840 --> 00:55:25.280 involved in other tasks, we give up other things because we want more DOPA. 659 00:55:27.639 --> 00:55:30.000 It fulfills the addiction to social networks. Criteria for an addictive disorder. 660 00:55:32.000 --> 00:55:36.840 The problems caused by the use of the mobile phone are of such magnitude that 661 00:55:36.920 --> 00:55:39.559 there are already those who talk about the need to do mobile abstinences or dopamine 662 00:55:39.679 --> 00:55:45.039 fasts, because they consider that the dependence and abstinence they can generate are very 663 00:55:45.159 --> 00:55:49.519 similar to those of a drug. In this way, it has an impact 664 00:55:49.599 --> 00:55:53.159 on the benefits of voluntary and temporary abstention from something that generates pleasure like new 665 00:55:53.239 --> 00:55:59.719 technologies. It is a question of recovering our time and allowing a mind to 666 00:55:59.840 --> 00:56:04.480 rest when saturated by the incessant bombardment of stimuli and accumulated microdoses of mine dopa. 667 00:56:06.119 --> 00:56:09.239 But it is correct to use this terminology to refer to substanceless addictions, 668 00:56:09.599 --> 00:56:15.960 such as that caused by the mobile phone. What are addiction disorders? Let 669 00:56:16.039 --> 00:56:22.119 us review the main criteria. Control over the chosen activity is lost and continued 670 00:56:22.199 --> 00:56:29.840 despite the negative consequences. There is an increasingly pressing need for pendency consumption and, 671 00:56:30.519 --> 00:56:36.000 in this case of using the mobile diagonal bar technology you need to consume 672 00:56:36.119 --> 00:56:40.599 more and more to feel good or to get the same tolerance effect It is 673 00:56:40.719 --> 00:56:45.800 the effect of before I got drunk with two beers and now I need five 674 00:56:45.920 --> 00:56:50.679 to catch the dot. The same applies to technologies. More and more time 675 00:56:50.840 --> 00:56:55.480 is spent submerged in them. If you do not consume, symptoms of lack 676 00:56:55.599 --> 00:57:00.880 of concentration, mood disturbances, restlessness or s h ns et abstinence appear, 677 00:57:00.800 --> 00:57:07.400 symptoms also observed in technology addiction. All of them are met in the case 678 00:57:07.559 --> 00:57:13.239 of excessive use of technology and social networks. The added problem is that it 679 00:57:13.320 --> 00:57:16.079 is not socially seen and that the consequences are not as serious as the use 680 00:57:16.159 --> 00:57:22.840 of cocaine, heroin or alcohol. That is why one does not have the 681 00:57:22.920 --> 00:57:27.400 motivation to abandon this type of repetitive and addictive behavior, which makes them more 682 00:57:27.480 --> 00:57:32.679 dangerous. Perhaps we have minimized the potential risk of these substanceless addictions because we 683 00:57:32.760 --> 00:57:37.880 do not perceive an immediate negative impact on our organism and the indirect impact of 684 00:57:37.920 --> 00:57:43.840 time spent on them, for example, neglecting other aspects of isolation, etc. 685 00:57:44.920 --> 00:57:47.079 One of the most striking effects is how it affects our interpersonal relationships. 686 00:57:50.679 --> 00:57:54.280 Here the impact is more difficult to perceive, but the consequences can be devastating 687 00:57:54.400 --> 00:57:59.719 and not only on an individual level, but also as a society. Perhaps 688 00:57:59.800 --> 00:58:02.960 all the time we spend on these technologies. We' re not drawing him 689 00:58:04.039 --> 00:58:08.719 from our relationships with others. We are not taking it away from sharing quality 690 00:58:08.800 --> 00:58:14.480 time with others. In addition, much of the time we spend using new 691 00:58:14.599 --> 00:58:19.519 technologies does not take advantage of it to think and reflect. As much as 692 00:58:19.599 --> 00:58:23.159 we want, our brain is not prepared for a continuous bombing of information. 693 00:58:24.239 --> 00:58:29.360 If you belong to the generation of digital natives, you may not even have 694 00:58:29.480 --> 00:58:35.760 had the opportunity to value other aspects. We run the risk of becoming a 695 00:58:35.880 --> 00:58:40.480 society numbed and dragged by the immediate and infinite gratification of our mobile phones. 696 00:58:42.639 --> 00:58:45.679 In the digital world we will always live with the sense of infinity, because 697 00:58:45.760 --> 00:58:52.119 there information flows endlessly. It has even been named for purposes derived from the 698 00:58:52.199 --> 00:58:57.840 use of social networks. Thus, terms like Thomo Fiorre mesenea that in Spanish 699 00:58:59.239 --> 00:59:04.519 we could transur as map fear to miss something are already used colloquially. That 700 00:59:04.639 --> 00:59:07.320 is why in the coming years it will be our turn to face a great 701 00:59:07.320 --> 00:59:14.119 challenge. We will have to know, to resign, to know how important 702 00:59:14.199 --> 00:59:17.639 it is to realize it in time, because our most precious asset is the 703 00:59:17.719 --> 00:59:22.239 time worth redundancy, a time that fades away in the opening and closing of 704 00:59:22.239 --> 00:59:29.039 networks. How to combat infoxication in networks. Twenty years ago, the Internet 705 00:59:29.159 --> 00:59:34.039 presented itself as a way of evading from the real world. Today, the 706 00:59:34.119 --> 00:59:37.519 real world, for example, nature is the way out of the Internet. 707 00:59:38.480 --> 00:59:43.119 Not only are we hooked to the mobile to the point that it has become 708 00:59:43.199 --> 00:59:46.480 an extension of our body. It' s just that the cell phone' 709 00:59:46.480 --> 00:59:52.199 s got us caught and trapped. We' re full of information. We 710 00:59:52.320 --> 00:59:55.480 received thousands of inputs a day. We do nothing but open the mobile phone 711 00:59:55.599 --> 01:00:01.440 to receive basepps, notifications, e- mails, social media alerts. We 712 01:00:01.519 --> 01:00:06.760 ' re having a hard time disconnecting. It is like having a background noise 713 01:00:06.840 --> 01:00:10.280 that leaves no time for ourselves, to settle concepts, to think, so 714 01:00:10.280 --> 01:00:15.800 that our mind can discriminate and discern. We' re in the age of 715 01:00:15.800 --> 01:00:20.119 multitaskin. We read the news in the bathroom at the same time as we 716 01:00:20.239 --> 01:00:23.840 brush our teeth. We talk on the phone while cooking and listening to podcasts, 717 01:00:24.440 --> 01:00:30.000 while we exercise. What' s next? Checking the networks while you 718 01:00:30.079 --> 01:00:34.440 have sex more than one will have already done so. Too much information, 719 01:00:35.039 --> 01:00:40.239 with all its accessibility and immediacy, can overflow us. The information has invaded 720 01:00:40.320 --> 01:00:45.920 us and we love to consume it as if it were a drug, otherwise 721 01:00:45.960 --> 01:00:51.440 we have the feeling of wasting time. We don' t let the mind 722 01:00:51.880 --> 01:00:58.480 rest, we don' t paradoxically disconnect the greater the amount of data available, 723 01:00:59.039 --> 01:01:02.440 the less our ability to discriminate relevant lons from the irrelevant and the greater 724 01:01:04.360 --> 01:01:07.599 the uncertainty and confusion when we get carried away by the bombing the information floods. 725 01:01:07.679 --> 01:01:12.000 The ship spreads. This is why this phenomenon has already been named information 726 01:01:12.159 --> 01:01:20.440 fatigue syndrome, also known as infoxication or information poisoning. When it is excessive, 727 01:01:20.880 --> 01:01:25.079 it undermines our ability and causes us anxiety, blockade, difficulties in concentrating 728 01:01:25.159 --> 01:01:30.760 and confusion, that is, it affects our mood, generating restlessness, insomnia, 729 01:01:31.559 --> 01:01:40.320 apathy and decay, among other things. You knew how to make better 730 01:01:40.440 --> 01:01:45.760 use of technologies in the age of infoxication. Try to set schedule to screens, 731 01:01:46.239 --> 01:01:51.360 use them a proportional part, but to be able to be small of 732 01:01:51.440 --> 01:01:58.280 the time you have available and in specific preset schedules, disable notifications and activate 733 01:01:58.400 --> 01:02:02.239 the limit of motionless use and tablet. Turn off your mobile when you' 734 01:02:02.320 --> 01:02:07.760 re working and don' t have it in sight Scientific studies have shown that 735 01:02:07.880 --> 01:02:13.360 having it visible makes concentration difficult. In the face of not having it try 736 01:02:13.440 --> 01:02:16.880 to listen to news a limited time a day on social networks. Be sure 737 01:02:17.039 --> 01:02:22.599 to be selective with the accounts and topics you choose. Make sure that the 738 01:02:22.719 --> 01:02:28.559 mobile isn' t the first thing, that you look at raising priority other 739 01:02:28.559 --> 01:02:34.880 activities, study, exercise, reading, cultural activities, socialization. In fact, 740 01:02:35.000 --> 01:02:38.159 we forget that not always more information amounts to more knowledge nor does it 741 01:02:38.280 --> 01:02:44.199 make us freer. This is what psychologist Bershwortz talks about in his book of 742 01:02:44.280 --> 01:02:47.800 per Doux of Choes, in which he explains why less is more according to 743 01:02:47.880 --> 01:02:52.480 the paradox of choice, the more diversity and greater alternatives the human being has 744 01:02:52.519 --> 01:02:58.880 at his disposal, the less satisfied he feels is the sense of blocking that 745 01:02:58.960 --> 01:03:02.440 we feel when, for example, we go to a store and have multiple 746 01:03:02.440 --> 01:03:07.920 products to choose from. The ability to choose between so many options increases the 747 01:03:07.960 --> 01:03:09.960 chances of being wrong or not choosing. What best fits certain factors, for 748 01:03:10.000 --> 01:03:14.880 example, the ratio of quality, price, needs, which causes us greater 749 01:03:14.960 --> 01:03:21.079 discomfort. Hence, having more options does not necessarily correspond with greater happiness. 750 01:03:22.519 --> 01:03:25.840 Again, we are adding stress factors to the mind and body itself as by 751 01:03:25.920 --> 01:03:32.760 dripping almost imperceptibly, but chronically and repetitively. As we have already seen, 752 01:03:34.360 --> 01:03:37.679 this sustained stress that we overlook ends up manifesting in our body in one way 753 01:03:37.800 --> 01:03:43.599 or another, in the form of tiredness, muscle aches, etcetera. That 754 01:03:43.719 --> 01:03:47.639 is why it is important that we pay attention to these manifestations that we seek 755 01:03:47.719 --> 01:03:51.840 to be of body and mind present. Most of the time we disconnect to 756 01:03:51.920 --> 01:03:57.760 be able to connect more information does not amount to more knowledge and does not 757 01:03:57.840 --> 01:04:00.440 make us freer without n n n s SS. Some of the most important 758 01:04:00.559 --> 01:04:04.280 challenges that we have for the next of each pass by being able to do 759 01:04:04.400 --> 01:04:08.920 one thing at a time go to the bathroom without the mobile phone, accept 760 01:04:09.039 --> 01:04:12.480 that the messages are not answered at the moment and realize that health is not 761 01:04:12.599 --> 01:04:15.679 only absence of disease, but a state of physical, mental and social well 762 01:04:16.119 --> 01:04:23.719 - being. According to the WHO definition chapter nine, emotions through the body 763 01:04:23.800 --> 01:04:30.880 body knots cannot be undone a knot if we do not know how it has 764 01:04:30.960 --> 01:04:36.960 been made aristoteles. The relationships between the physical and the emotional are most complex. 765 01:04:39.039 --> 01:04:41.639 They' re so in grenades, there' s no way to separate 766 01:04:41.639 --> 01:04:45.960 them. There are many examples that tell us about it. In chapter four 767 01:04:46.079 --> 01:04:50.719 we talked about touch and physical contact and in this chapter we will talk about 768 01:04:50.840 --> 01:04:56.159 psychological and physical pain. Let' s start with an example. Imagine she 769 01:04:56.239 --> 01:04:59.840 ' s being intervened from a very painful wound because she' s infected. 770 01:05:00.400 --> 01:05:04.519 How do you think your body will be, what do you think you would 771 01:05:04.559 --> 01:05:11.320 do if you had a relative nearby, you' d probably be tense, 772 01:05:11.480 --> 01:05:15.840 you' d contract your muscles, if you' d hold on to your 773 01:05:15.800 --> 01:05:18.199 companion' s hand in a desperate, unconscious attempt to ease the pain, 774 01:05:18.199 --> 01:05:18.559 as if by straining too hard, the pain would slip away. On the 775 01:05:18.679 --> 01:05:23.559 other hand, it is not crazy, as more than one parturette has fractured 776 01:05:23.679 --> 01:05:28.239 the hand of her partner or companion. Studies have shown that if someone holds 777 01:05:28.320 --> 01:05:32.840 our hand while we are experiencing physical pain, it hurts us less, because 778 01:05:32.960 --> 01:05:39.920 physical contact and emotional presence modulate pain, Although unfortunately, we have not reached 779 01:05:40.039 --> 01:05:43.880 the point where physical contact and accompaniment are able to completely replace an analgesic. 780 01:05:45.559 --> 01:05:56.760 This effect is at least surprising. Our bodily knots represent our mental entanglements and 781 01:05:56.880 --> 01:06:01.639 what happens when those wounds are upon us to suffer in ourselves, when we 782 01:06:01.679 --> 01:06:05.719 are distressed and in conflict, we manifest it not only in the psychic plane, 783 01:06:05.920 --> 01:06:09.159 but also in the bodily, in the form of discomfort or pain. 784 01:06:10.199 --> 01:06:15.280 When we fail to elaborate mentally, emotions can appear knots in the body. 785 01:06:15.719 --> 01:06:19.280 If you think about body knots, it may come to your mind at some 786 01:06:19.360 --> 01:06:24.360 time when you have felt your body contractured, for example, pain in the 787 01:06:24.400 --> 01:06:29.719 cervical area, stress from exams, or a move. And I don' 788 01:06:29.760 --> 01:06:34.159 t mean a contract for carrying boxes. And our body knots represent our mental 789 01:06:34.239 --> 01:06:41.440 entanglements. The problem is that on many occasions these knots do not undo on 790 01:06:41.559 --> 01:06:45.360 their own. If you don' t do anything, you' ll get 791 01:06:45.480 --> 01:06:48.480 more crammed, you' ll get more tightly intertwined. In addition, the 792 01:06:48.559 --> 01:06:53.840 more we pull one of the ends without stopping to think more will tighten as 793 01:06:53.880 --> 01:06:58.000 it happens when we try to unwrap the cables of some helmets pulling only one 794 01:06:58.119 --> 01:07:04.519 of the ends. Nte requires meticulousness, patience and observation. Name emotions, 795 01:07:04.679 --> 01:07:10.840 identify them and recognize them in our body will be the keys to undoing these 796 01:07:10.920 --> 01:07:15.519 knots. A massage will provide a momentary relief, but it will not end 797 01:07:15.519 --> 01:07:24.480 them. Physical pain to calm psychic pain. Car injuries. When we feel 798 01:07:24.480 --> 01:07:30.320 anxiety, anger, frustration or, ultimately, psychic conflict, we block ourselves. 799 01:07:30.679 --> 01:07:33.400 We cannot think clearly and this conflict can remain in our body in the 800 01:07:33.440 --> 01:07:40.440 form of accumulated tension that, as we said before, ends up forming knots 801 01:07:40.480 --> 01:07:45.679 in extreme cases, when there are no more elaborate capacities available to regulate emotions, 802 01:07:45.079 --> 01:07:49.079 The subject can become self- injured in a desperate attempt to recover the 803 01:07:49.119 --> 01:07:55.599 internal balance and so it is, as some describe it as a relief or 804 01:07:55.719 --> 01:08:00.679 a liberation. Self- injury is the act of deliberately harming one' s 805 01:08:00.679 --> 01:08:06.239 own body, intentionally inflicting damage from superficial cuts, most often blows, burns 806 01:08:06.239 --> 01:08:12.159 or scratches to uncontrolled consumption of alcohol and diagonal bar or drugs, a way 807 01:08:12.159 --> 01:08:16.239 to damage the body significantly enough to cause injuries to body complaints and to generate 808 01:08:16.359 --> 01:08:26.960 bruising, fractures, scars or marks. But how can it be how someone 809 01:08:27.039 --> 01:08:31.600 can want to self- injure themselves when human instinct imposes survival It is certainly 810 01:08:31.640 --> 01:08:35.600 one of the most complex phenomena that we have to evaluate and deal with in 811 01:08:35.720 --> 01:08:41.640 mental health consultations. Self- harm is an alarming phenomenon that occurs more often 812 01:08:41.680 --> 01:08:45.279 than we think. Studies release figures ranging from four to twenty- three percent 813 01:08:45.359 --> 01:08:49.000 in the adult population to seven percent and forty- six percent in the adolescent 814 01:08:49.079 --> 01:08:56.279 population. Although these figures vary according to the severity of the self- injury 815 01:08:56.399 --> 01:09:00.960 and presence or not of mental disorder, that is, one in five adults 816 01:09:00.039 --> 01:09:04.319 has ever done so in their lives, the problem is now much more serious 817 01:09:04.399 --> 01:09:08.880 because these behaviors have spread on social networks and are already talked about online digital 818 01:09:08.960 --> 01:09:13.840 self injuries. Soham is a phenomenon whose risk is much greater and which consists 819 01:09:13.920 --> 01:09:17.720 of the use of Internet technology, social networks or mobile phone to share, 820 01:09:18.000 --> 01:09:23.840 post or send content that includes self- injury or that is harmful or humiliating 821 01:09:23.960 --> 01:09:30.000 to oneself and why it gets someone self- injured. In most cases, 822 01:09:30.399 --> 01:09:33.760 they are subjects with difficulties in managing their emotions and in self- regulation. 823 01:09:35.800 --> 01:09:41.920 Anxiety and discomfort are such that they do not know how to manage them in 824 01:09:41.920 --> 01:09:45.399 any other way. In addition, they tend to tend to insecurity, perfectionism, 825 01:09:46.199 --> 01:09:50.000 self- criticism, rigidity, intolerance, frustration, low self- esteem, 826 01:09:50.520 --> 01:09:58.000 negative emotionality. In many cases difficult situations have occurred in the family nucleus 827 01:09:58.079 --> 01:10:00.520 during childhood. What it has done has made this way of functioning much more 828 01:10:00.600 --> 01:10:08.760 entrenched than it may seem externally. Self- harm is useful to the subject 829 01:10:08.880 --> 01:10:12.880 who at that time can feel relief from the suffering and inner battle he is 830 01:10:13.000 --> 01:10:16.720 waging. The motivations that can lead to self- injury may vary. However, 831 01:10:17.119 --> 01:10:21.119 most patients I have been able to treat in consultation usually repeat the following 832 01:10:21.159 --> 01:10:28.199 sentences. It' s a way to anesthetize me. It' s a 833 01:10:28.239 --> 01:10:31.840 way to override psychic pain with physical pain. Thus the mind is distracted by 834 01:10:32.000 --> 01:10:36.720 another pain. It' s a way to feel alive, to get out 835 01:10:36.880 --> 01:10:42.720 of a chronic, empty feeling. It is a mode of self- punishment, 836 01:10:43.439 --> 01:10:46.000 usually for feelings of guilt and shame. Let us not forget that many 837 01:10:46.079 --> 01:10:51.399 of the self- injuring people have experienced traumatic experiences. It' s a 838 01:10:51.479 --> 01:10:56.359 way to feel control over something intangible, a way to make it specific. 839 01:10:56.520 --> 01:11:00.000 In something specific, a pain like the psychic that the person cannot locate, 840 01:11:00.600 --> 01:11:09.359 becomes traceable, identifiable. Attention is redirected to the wound. It is a 841 01:11:09.439 --> 01:11:13.840 way of communicating despair, anger disappointment and, at the same time, a 842 01:11:13.880 --> 01:11:18.199 way of claiming support. Although there are other causes and triggers of self- 843 01:11:18.640 --> 01:11:23.000 harm, there is one factor that should be highlighted. It is the fact 844 01:11:23.079 --> 01:11:26.720 that the person who performs it thinks or feels that it will relieve him that 845 01:11:26.800 --> 01:11:30.039 in this way he will reduce a negative emotional state. I mean, try 846 01:11:30.119 --> 01:11:35.680 to air a mind that at that moment is overflowing, collapsed. The truth 847 01:11:35.760 --> 01:11:41.119 is that some people experience pain attenuation, which has been related to the release 848 01:11:41.239 --> 01:11:45.439 of endorphins from our endogenous opioids, that is, those responsible for producing a 849 01:11:45.520 --> 01:11:53.399 calming and euphorizing effect. Therefore, the more times these car injuries have occurred, 850 01:11:53.760 --> 01:11:58.800 the more likely they will be repeated. Therefore, greater will be the 851 01:11:58.920 --> 01:12:03.319 risk that it becomes a habit. This does not mean that they are an 852 01:12:03.399 --> 01:12:09.000 adaptive strategy. Self- injury perpetuates pain and, in the long term, 853 01:12:09.199 --> 01:12:14.039 worsens the situation does not resolve it. An adaptive strategy could make me run 854 01:12:14.159 --> 01:12:17.239 out when I feel like calling someone to give me a cold shower, but 855 01:12:17.640 --> 01:12:21.880 not a self- injury, because it will only perpetuate the pain. In 856 01:12:21.960 --> 01:12:27.439 short, although each case is unique, we are faced with a conduct that, 857 01:12:27.720 --> 01:12:30.920 as we already mentioned, translates or symbolizes something very similar in all cases. 858 01:12:31.439 --> 01:12:35.760 It is a way to relieve psychic pain with physical pain. Self- 859 01:12:36.479 --> 01:12:41.560 harm is only the entry hole of the anthill, a social phenomenon buried behind 860 01:12:41.640 --> 01:12:45.319 which there is a complex life of emotions and experiences that have not been assimilated, 861 01:12:45.000 --> 01:12:53.199 confronted or internalized. These behaviors generate alarm and fear among those close to 862 01:12:53.359 --> 01:12:56.680 them who do not know how to respond. Some will act as if nothing, 863 01:12:57.399 --> 01:13:00.640 ignore the conduct and dare not put into words what happened, because they 864 01:13:00.640 --> 01:13:02.720 have the false belief that if they do not say it is that it has 865 01:13:02.840 --> 01:13:08.119 not happened. It would be a way of not getting in touch with the 866 01:13:08.239 --> 01:13:12.840 pain of something that scares us, overwhelms us or displaces us. Others will 867 01:13:12.880 --> 01:13:17.800 react by alarming, calling the emergency room, shouting, crying, despairing, 868 01:13:18.000 --> 01:13:21.319 recriminating the injured person, and they may, without realizing it, be reinforcing 869 01:13:21.319 --> 01:13:28.239 their behavior. None of these attitudes will be useful. Someone who is self 870 01:13:28.560 --> 01:13:31.199 - injuring needs help and has not been able to express it in any other 871 01:13:31.199 --> 01:13:38.279 way. What can we do? Listening is the best way to calm down. 872 01:13:39.319 --> 01:13:43.319 It must be an active and serene listening, without alarmism, dramatism or 873 01:13:43.399 --> 01:13:48.640 guilt, but without falling into denial or minimization. Someone who is getting hurt 874 01:13:48.720 --> 01:13:53.880 is someone who has serious difficulty managing in life, even though he does not 875 01:13:54.039 --> 01:13:58.920 always recognize it. It will be important that we propose to consult with a 876 01:13:58.920 --> 01:14:03.079 specialist. If the person learns to self- regulate in healthier ways, he 877 01:14:03.199 --> 01:14:08.720 will not fall into such harmful ways of turning against himself. If young people 878 01:14:08.800 --> 01:14:11.680 learn to talk about emotions, their own and others, to connect with their 879 01:14:12.039 --> 01:14:15.640 body, to apply stress management techniques, or to use other ways of releasing 880 01:14:15.800 --> 01:14:19.159 endorphins, for example, through physical exercise, they may not have to reach 881 01:14:19.680 --> 01:14:25.199 the end of the self- injury, although entering into the alternatives to self 882 01:14:25.520 --> 01:14:30.960 - injury gives way to the objectives of this book. If we know how 883 01:14:30.000 --> 01:14:34.520 endorphins work, we can better understand the internal mechanisms of our organism and think 884 01:14:34.600 --> 01:14:43.079 of healthier options than those of injuring the body' s opium endorphins. Endorphins, 885 01:14:43.720 --> 01:14:47.039 discovered in a thousand nine hundred and seventy- five by John Hus and 886 01:14:47.399 --> 01:14:53.960 his collaborators, constitute a group of neuropeptides also known as endogenous opioids, so 887 01:14:54.079 --> 01:14:57.880 called for their similarity to the derivatives of opium heroin and morphine in terms of 888 01:14:57.960 --> 01:15:02.199 their performance and chemical composition. These neuropeptides occur in the brain region, where 889 01:15:02.319 --> 01:15:05.960 the pituitary gland and the fineal gland are found, that is, in the 890 01:15:06.039 --> 01:15:12.000 area in charge of regulatory functions such as metabolism, growth, maturative development, 891 01:15:12.640 --> 01:15:18.600 etc. These molecules have analgesic and pleasurable properties, so they provide emotional well 892 01:15:19.199 --> 01:15:26.560 - being. Their ability to inhibit pain is fascinating. We could say that 893 01:15:26.640 --> 01:15:31.000 endorphins act as short- circuit security and give an adaptive response that can save 894 01:15:31.119 --> 01:15:38.239 our lives. Suppose we' ve been injured by a predator and we' 895 01:15:38.319 --> 01:15:41.720 re trying to escape or we' ve suffered a road accident. Our car 896 01:15:41.800 --> 01:15:45.640 is on fire and we have to flee in record time at first. The 897 01:15:45.760 --> 01:15:50.239 almost immediate release of endorphins will cushion the pain and allow us to escape, 898 01:15:50.680 --> 01:15:54.199 because that pain does not paralyze us, it does not prevent us from fleeing. 899 01:15:55.279 --> 01:16:00.239 This will only appear when the body has relaxed. I' m sure 900 01:16:00.359 --> 01:16:04.279 it makes you experience a similar sensation in more everyday circumstances, like a fall 901 01:16:05.680 --> 01:16:09.800 after a stumbling block, but the effects of endorphins on pain don' t 902 01:16:09.800 --> 01:16:14.119 end here. Today we know that they have a fundamental role in emotional psycho 903 01:16:14.119 --> 01:16:17.920 pain, that is, they also cushion the psychological pain associated with traumatic or 904 01:16:18.000 --> 01:16:24.279 stressful situations, for example, sexual abuse, endorphins will inhibit pain at the 905 01:16:24.359 --> 01:16:29.399 psychic level and will also block our memory. This would explain why, when 906 01:16:29.479 --> 01:16:32.600 we have suffered a traumatic event, we have difficulty remembering and we have mental 907 01:16:32.680 --> 01:16:39.479 gaps, or why, in certain stressful situations appear omatic symptoms, bodily manifestations 908 01:16:39.560 --> 01:16:43.600 such as pain or discomfort of any kind, when the stressor has already disappeared 909 01:16:43.720 --> 01:16:47.800 or the conflict has been resolved. Finally, endorphins are involved in other key 910 01:16:47.880 --> 01:16:54.199 functions, such as strengthening the immune system and what natural methods are available to 911 01:16:54.279 --> 01:17:00.960 stimulate endorphin generation. One of the best known and we have already discussed in 912 01:17:01.079 --> 01:17:04.800 chapter seven is physical exercise, but love, sex or a good session of 913 01:17:04.880 --> 01:17:12.319 laughter will also make us free them. The pain and brain of how psychic 914 01:17:12.439 --> 01:17:17.840 relieves physical pain. The pain receptors are spread throughout the body and transmit their 915 01:17:17.920 --> 01:17:25.560 information to the spinal cord and then reach the brain. But the brain does 916 01:17:25.640 --> 01:17:30.119 not act as an exact pain meter, devoid of all its objectivity. As 917 01:17:30.199 --> 01:17:34.439 if an algeometer or a painometer were involved. Pain may vary according to certain 918 01:17:34.560 --> 01:17:41.000 psychological variables. For example, the reception of good news often decreases its intensity 919 01:17:41.159 --> 01:17:48.520 in reverse. Psychological discomfort can make physical pain markedly worse. Examples of these 920 01:17:48.600 --> 01:17:53.520 variations are found in war wounded, where the positive experience of surviving and having 921 01:17:53.640 --> 01:17:57.159 suffered only one leg injury, for example, rather than a fatal injury, 922 01:17:57.640 --> 01:18:05.279 was an important psychological painkiller. More everyday examples are found in sportsmen, as 923 01:18:05.640 --> 01:18:12.840 endorphin endogenous opioids play a key role in their case. Who hasn' t 924 01:18:12.880 --> 01:18:15.960 seen a football player suffer a major injury during a game and keep playing as 925 01:18:16.039 --> 01:18:23.199 if nothing. In fact, these endorphins are the same ones that explain the 926 01:18:23.319 --> 01:18:27.800 placebo effect to which we refer in chapter one. For example, administration of 927 01:18:27.920 --> 01:18:33.479 an injection analgesic has been shown to have a greater placebo effect. This is 928 01:18:33.560 --> 01:18:36.359 due to the release of these molecules. And proof of this is that, 929 01:18:36.439 --> 01:18:40.920 if the receptors of these opioid IX are blocked, for example, with loxone, 930 01:18:41.359 --> 01:18:45.680 the placebo effect does not take place to perceive rejection in the other hurts. 931 01:18:45.760 --> 01:18:49.319 And pain isn' t just psychic, it' s physical body pain. 932 01:18:50.800 --> 01:18:55.479 We also know that the process of acceptance lessens pain, while the tendency 933 01:18:55.600 --> 01:19:00.000 to catastrophism worsens it. We cannot deny the impact of our thoughts and emotions 934 01:19:00.039 --> 01:19:05.840 on our perception of pain in general, on all physical health. Finally, 935 01:19:06.239 --> 01:19:11.800 there are pains that are purely of psychic origin, such as a headache after 936 01:19:12.000 --> 01:19:16.520 a family conflict. In short, a wake- up call from our body 937 01:19:16.600 --> 01:19:23.479 about unprocessed emotions. Therefore, on the basis of the available scientific evidence. 938 01:19:23.960 --> 01:19:28.880 We can say that pain is to some extent modulating. Hence, pregnant women 939 01:19:28.920 --> 01:19:34.119 are trained in breathing control so that they can mitigate pain during childbirth. Relaxation 940 01:19:34.199 --> 01:19:42.199 exercises, full attention, music therapy, etc. They' re targeting that 941 01:19:42.279 --> 01:19:45.720 pain reduction. Now, more still you will be thinking the same as I 942 01:19:46.039 --> 01:19:49.359 blessed epidural, because I do have to give birth only with the help of 943 01:19:49.439 --> 01:19:59.359 endogenous two mechanisms. Social and physical pain share neural networks. Continuing with the 944 01:19:59.479 --> 01:20:02.399 pain, we cannot stop talking about the fascinating relationship that exists between social pain 945 01:20:02.439 --> 01:20:09.239 and physical pain. But what you mean by social pain, you' re 946 01:20:09.359 --> 01:20:14.399 wondering. I am referring to all those situations arising from interaction with others that 947 01:20:14.439 --> 01:20:18.680 cause us emotional discomfort rejection. We need to be accepted into the group. 948 01:20:19.039 --> 01:20:24.119 It is a survival mechanism and is part of our evolution. As a species, 949 01:20:25.520 --> 01:20:28.920 perceiving rejection in the other hurts and pain is not just psychic. It 950 01:20:29.000 --> 01:20:32.560 is bodily, physical pain, something that has been demonstrated by various scientific studies. 951 01:20:34.119 --> 01:20:42.359 You knew that Neomi Agenrover, an American psychologist and researcher, designed an 952 01:20:42.479 --> 01:20:45.439 experiment with a computer game called Sibrbal, in which a few volunteers participated. 953 01:20:46.119 --> 01:20:51.319 While the brain was being examined with an MRI team, it was observed that 954 01:20:51.439 --> 01:20:58.479 when one felt excluded, the anterior singulated cortex, i e, the brain 955 01:20:58.880 --> 01:21:03.279 and LR region was activated in physical pain. In addition, the level of 956 01:21:03.359 --> 01:21:10.000 activation was higher in those who felt most rejected. This researcher considered that the 957 01:21:10.079 --> 01:21:14.760 predisposition to pain was associated with the mutation of the oprm I gene, which 958 01:21:14.880 --> 01:21:18.279 is in charge of modifying our reception of the opioids and makes us more prone 959 01:21:18.399 --> 01:21:24.479 to depression. That is, psychic pain is also physical, it shares brain 960 01:21:24.560 --> 01:21:28.439 networks with him and has been associated with gene mutations that make us more prone 961 01:21:28.520 --> 01:21:34.119 to developing depressive pictures. In fact, people with an oprm gene were more 962 01:21:34.199 --> 01:21:40.239 sensitive to physical pain and, after surgery, needed higher doses of morphine. 963 01:21:43.439 --> 01:21:46.279 This is not surprising, as many of the people who suffer from chronic pain 964 01:21:46.359 --> 01:21:51.840 have experienced traumatic experiences in childhood, which has been strapled into difficult situations or 965 01:21:51.960 --> 01:21:56.640 day- to- day discomfort. It can amplify the warning signal and put 966 01:21:56.680 --> 01:22:01.319 the pain net to work. Human beings, as they evolved, created a 967 01:22:01.399 --> 01:22:06.880 link in the brain between social connection and physical discomfort. Since we are mammals, 968 01:22:08.960 --> 01:22:13.479 we need to be socially connected, something that is essential to be cared 969 01:22:13.640 --> 01:22:17.479 for and, therefore, for our own survival. That bond has long been 970 01:22:17.600 --> 01:22:21.600 in popular culture. Hence, expressions like my heart has broken or I have 971 01:22:21.640 --> 01:22:26.760 sat like a punch in the stomach to describe the discomfort generated by an experience 972 01:22:26.920 --> 01:22:32.359 of rejection or infidelity. Remembrance or remembrance of the situations experienced can reproduce certain 973 01:22:32.479 --> 01:22:38.039 physiological states, such as, for example, that small puncture in the heart. 974 01:22:39.079 --> 01:22:43.479 Some of these situations can overwhelm the person' s adaptive abilities and make 975 01:22:43.520 --> 01:22:47.479 him unable to properly regulate himself. If this is maintained over time, it 976 01:22:47.880 --> 01:22:53.319 can cause alterations in the immune system that, in turn, generate adverse conditions 977 01:22:53.399 --> 01:22:57.079 that can be harmful to health, for example, that we are more vulnerable 978 01:22:57.159 --> 01:23:04.520 to certain conditions such as dermatitis, ulcerative colitis, etc. Some authors have 979 01:23:04.560 --> 01:23:09.520 observed that even infidelity, as a lack of commitment on the part of a 980 01:23:09.680 --> 01:23:15.359 significant person in our life, can produce symptoms associated with post- traumatic stress 981 01:23:15.359 --> 01:23:18.199 disorder, as the subject may develop a psychological state that alters the balance of 982 01:23:18.239 --> 01:23:26.000 the body and manifest anxious depressive symptoms similar to those of the disorder. Perhaps 983 01:23:26.079 --> 01:23:30.079 the avoidance of the pain caused by the rejection or infidelity of someone is at 984 01:23:30.159 --> 01:23:32.520 the base of the liquid relationships, both loving and friendly, referred to by 985 01:23:32.560 --> 01:23:36.960 the Polish sociologist Sigmund boom In, when he explains our new way of relating, 986 01:23:38.399 --> 01:23:44.720 characterized by a great fragility of the bonds. This author describes them as 987 01:23:44.800 --> 01:23:47.359 relationships of use and throw, in which, on the one hand, we 988 01:23:47.479 --> 01:23:53.199 seek to bond, but, on the other, we prefer that the bond 989 01:23:53.279 --> 01:23:55.720 be weak enough to run easily. If things don' t go well, 990 01:23:56.920 --> 01:24:00.680 a way to avoid compromises, responsibilities and two pains, both psychic and physical. 991 01:24:02.960 --> 01:24:10.680 Then it would make sense to take acetaminophen for social pain, either to 992 01:24:10.800 --> 01:24:13.079 the surprise or not of the reader. The truth is that there are studies 993 01:24:13.119 --> 01:24:16.800 that have tried to assess the effect of paracetamol on emotions and have shown that 994 01:24:16.960 --> 01:24:21.039 there is a modulatory effect. Those taking acetaminophen instead of placebo saw negative images 995 01:24:21.119 --> 01:24:28.960 with less intense emotional reactions. However, these results are not yet conclusive. 996 01:24:29.720 --> 01:24:32.359 If today there is no painkiller that can relieve the pain of a betrayal. 997 01:24:34.520 --> 01:24:40.119 Although physical and social pain share neural networks at the cerebral level, it seems 998 01:24:40.199 --> 01:24:44.640 that there are differences when experiencing these pains, which also manifest in the neurophysiological 999 01:24:44.720 --> 01:24:50.199 plane, for example. Among these differences, it has been observed that feelings 1000 01:24:50.279 --> 01:24:55.439 of social pain can be experienced again even after a long time has passed since 1001 01:24:55.520 --> 01:25:00.159 the event that triggered them. In fact, we are more likely to remember 1002 01:25:00.199 --> 01:25:04.039 the painful experiences related to intense emotions, the betrayal of a friend or a 1003 01:25:04.119 --> 01:25:08.960 couple than the pain generated by a fall or a physical wound, since the 1004 01:25:09.119 --> 01:25:15.600 latter cannot be easily revived once the painful episode disappears. On the other hand, 1005 01:25:15.159 --> 01:25:19.920 physical and psychic pain, in addition to activating common brain regions, also 1006 01:25:20.000 --> 01:25:25.920 activate other neural systems. In reviving social pain, there is a greater activity 1007 01:25:26.000 --> 01:25:30.720 in the regions of affective processing of anterior, dorsal and anterior simulated cortex pain, 1008 01:25:30.159 --> 01:25:34.279 while in the rememoration of physical pain there is a greater activity in the 1009 01:25:34.359 --> 01:25:42.720 sensory and discriminative system, primary and secondary omatosensory cortexs and posterior insula. In 1010 01:25:42.720 --> 01:25:46.159 addition, in physical pain there is a greater involvement of peripheral pathways, that 1011 01:25:46.279 --> 01:25:50.119 is, the part of the nerves that travel through our entire body and at 1012 01:25:50.239 --> 01:25:54.319 this point it is possible that it will be one of the main differences. 1013 01:25:56.439 --> 01:26:02.399 The body as a place of penance incorporates healthy, said juvenal in his famous 1014 01:26:02.399 --> 01:26:08.560 satires, in the imperial rome, that was taken as a joke. Its 1015 01:26:08.640 --> 01:26:13.239 original meaning is that in order to have a balanced spirit in a balanced body, 1016 01:26:13.800 --> 01:26:16.279 one must pray. Therefore, they have nothing to do with the sense 1017 01:26:16.359 --> 01:26:23.399 that nowadays is given to the phrase healthy mind in a healthy body. The 1018 01:26:23.520 --> 01:26:28.279 original Latin citation orándums your healthy citmen and incorporate healthy say it a few times. 1019 01:26:28.680 --> 01:26:32.680 Maybe it' ll help stimulate your brain synapses. Since ancient times, 1020 01:26:33.079 --> 01:26:36.600 the body has been the scene of sin and penance, the place where to 1021 01:26:36.720 --> 01:26:42.600 atone for guilt to purify the soul, for example, through asceticism. Therefore, 1022 01:26:43.279 --> 01:26:45.920 pleasures and the satisfaction of the needs of the body were renounced by way 1023 01:26:46.000 --> 01:26:49.520 of fasting, chastity, control of sexual desire and modesty before worldly facts as 1024 01:26:49.520 --> 01:26:57.880 a commentary on beauty. On the other hand, a close connection between beauty 1025 01:26:57.960 --> 01:27:02.079 wave and goodness was established in classical Greek medicine. The human being had to 1026 01:27:02.159 --> 01:27:05.239 be beautiful and good at the same time, as it was understood that the 1027 01:27:05.359 --> 01:27:10.359 body is the mirror of the soul. Thus, a body that was exercised, 1028 01:27:10.840 --> 01:27:14.800 well, nourished and in harmony with nature. It was a beautiful body, 1029 01:27:15.399 --> 01:27:18.960 as we already anticipated in one of the first chapters. The body has 1030 01:27:19.039 --> 01:27:25.800 two fundamental dimensions, which makes us think of it as a body scheme, 1031 01:27:26.159 --> 01:27:30.880 drawing or figure of the body seen from outside, something like the packaging or, 1032 01:27:30.920 --> 01:27:36.479 the silhouette of the subject, its spatial aspect, its three body coordinates 1033 01:27:36.600 --> 01:27:43.840 refers to subjective reality, the internal body, experienced and perceived from within that 1034 01:27:44.319 --> 01:27:48.399 of psychic life. The integration of these two dimensions is what gives us a 1035 01:27:48.560 --> 01:27:55.640 complete sense of ourselves. But today' s society seems to forget about one 1036 01:27:56.039 --> 01:27:59.960 part, because the look enters into the body scheme in the aesthetic and hedonistic 1037 01:28:00.399 --> 01:28:04.119 part, the one oriented to appearances, to beauty and pleasure. This can 1038 01:28:04.239 --> 01:28:09.000 lead to an excessive cult of the body, but only of the outside, 1039 01:28:09.279 --> 01:28:13.439 not of the inner body. Hence our obsession with certain beauty canons that damage 1040 01:28:13.560 --> 01:28:16.800 our body image and self- esteem and sometimes lead us to the limit of 1041 01:28:16.840 --> 01:28:23.800 the disorder. Much of the moral beauty is achieved through good actions that people 1042 01:28:23.920 --> 01:28:29.760 can perform. This is the foundation of a thought based on values, a 1043 01:28:29.920 --> 01:28:34.479 morality that exalts society and the universal as superior goods. The main damage of 1044 01:28:34.560 --> 01:28:39.199 the excessive cult to the body of the last decades comes through the media or 1045 01:28:39.239 --> 01:28:44.920 social networks that alter the pyramid of values and priorities of each one. In 1046 01:28:44.920 --> 01:28:47.239 addition, there are hours left to time, to reflection and to reading. 1047 01:28:47.640 --> 01:28:50.960 Two of the foods that nourish the body, but above all the soul. 1048 01:28:51.159 --> 01:28:59.000 Four of you knew what aspects to consider in the age of excessive body worship. 1049 01:29:00.800 --> 01:29:03.000 One. It' s not so much about changing the body as modifying 1050 01:29:03.119 --> 01:29:09.239 the look at this two. The image we transmit has a lot to do 1051 01:29:09.359 --> 01:29:13.399 with how we feel about our body, and this is one of the things 1052 01:29:13.560 --> 01:29:17.000 that we can work most. Three. Beauty is in the balance of the 1053 01:29:17.079 --> 01:29:23.039 beautiful and the good, as the Greeks said. Four, the body is 1054 01:29:23.199 --> 01:29:27.600 not to punish him, but to take care of him. When we don 1055 01:29:27.680 --> 01:29:31.560 ' t like ourselves as people, we don' t feel valid, we 1056 01:29:31.560 --> 01:29:34.199 reproach ourselves or feel guilty. It is possible that we do not like our 1057 01:29:34.239 --> 01:29:39.520 body image and that this discomfort with our way of being we address the body 1058 01:29:39.560 --> 01:29:43.800 that represents what we do not like. This body rejection is often seen in 1059 01:29:43.880 --> 01:29:49.399 people with anorexia eating behavior disorders, for example. For them the body becomes 1060 01:29:49.520 --> 01:29:55.239 the worst enemy and in a space where to dump the discomfort, at the 1061 01:29:55.319 --> 01:30:00.399 same time, they can feel disconnected from it they dissociate what makes it difficult 1062 01:30:00.479 --> 01:30:05.039 to regulate their emotions. In these patients it will be important to seek such 1063 01:30:05.079 --> 01:30:09.199 reconciliation with the body, for which the distortion of the image is worked and 1064 01:30:09.279 --> 01:30:13.479 they are taught to regulate their emotions by having the body as an ally, 1065 01:30:13.479 --> 01:30:15.560 not as an enemy. The body presents itself as a place from which to 1066 01:30:15.680 --> 01:30:19.520 connect, where to feel safe and take care not only of the physical, 1067 01:30:19.680 --> 01:30:26.680 but also of the emotional. Punishment through the body eating behavior disorders tc to 1068 01:30:26.800 --> 01:30:32.199 tell me I feel empty, it is a way to corporalize an emotion that 1069 01:30:32.520 --> 01:30:36.239 we find bad, because we are not able to enjoy or feel like before 1070 01:30:36.359 --> 01:30:42.840 to fill that void. Some people turn to food in order to feel full, 1071 01:30:43.199 --> 01:30:46.079 another metaphor to describe a state of well- being and fullness in relation 1072 01:30:46.159 --> 01:30:53.239 to the body and food. Many times eating behavior disorders five are but a 1073 01:30:53.359 --> 01:30:56.520 way of saying what cannot be expressed in words, a way of fighting and 1074 01:30:56.920 --> 01:31:02.199 fighting from the outside when it cannot be done inside. Many of these cases 1075 01:31:02.279 --> 01:31:08.720 include a history of traumatic experiences, abandonment, poor family emotional management, or 1076 01:31:08.800 --> 01:31:14.319 other traumatic experiences. These are situations that are engraved with fire in the mind 1077 01:31:14.399 --> 01:31:17.239 and in the body and that can give rise to the same psychopathological phenomena. 1078 01:31:18.920 --> 01:31:23.720 There has been much discussion about the distortion of body image in people with eating 1079 01:31:23.840 --> 01:31:28.199 disorders, one of the criteria for classification of the DSM, and about the 1080 01:31:28.319 --> 01:31:33.239 biological causes of excess or deficit of control over food. However, today we 1081 01:31:33.319 --> 01:31:38.800 know that in many cases, these symptoms are secondary to a disregulation or difficulty 1082 01:31:38.840 --> 01:31:42.720 in emotional management that, in turn, has its roots in early life experiences. 1083 01:31:44.600 --> 01:31:48.920 You knew that in emotional disregulation there is an alteration in the ability to 1084 01:31:49.000 --> 01:31:55.760 give flexible and organized responses that are adaptive to both the internal and the external 1085 01:31:55.840 --> 01:32:00.560 environment. For example, when I manifest an exaggerated discomfort and end up having 1086 01:32:00.600 --> 01:32:05.159 an explosion of anger that I am not able to control. This emotional disregulation 1087 01:32:05.239 --> 01:32:11.399 can have its origin in constitutive elements, that is, biological, in inter 1088 01:32:12.119 --> 01:32:15.199 - current experiences that depend on how we relate to our caregivers in childhood or 1089 01:32:15.279 --> 01:32:21.279 on a combination of both. The ability to self- regulate is crucial for 1090 01:32:21.439 --> 01:32:27.199 the internal and interpersonal functioning of the individual. Most psychiatric disorders can be observed 1091 01:32:27.319 --> 01:32:31.600 from the prism of emotional disregulation. Both bulimia and attention deficit hyperactivity disorder can 1092 01:32:31.640 --> 01:32:38.800 be understood from this approach. Hence the importance of external regulation in the early 1093 01:32:38.840 --> 01:32:42.720 stages of life. And if it has not been done well, it is 1094 01:32:42.800 --> 01:32:45.319 essential that we at least be able to identify the problem and work it out 1095 01:32:45.319 --> 01:32:50.279 in time. The voracity that can be observed in people with bulimia could translate 1096 01:32:50.359 --> 01:32:54.800 a need to fill a void, the feeling of emptiness that I speak of 1097 01:32:54.920 --> 01:32:59.119 below, so that the food of our psyche is replaced by tangible material food, 1098 01:33:00.199 --> 01:33:03.319 as in an attempt to satisfy a hunger of life with hunger for food 1099 01:33:03.399 --> 01:33:08.479 or perhaps a way to seek reward, love or affirmation through the body. 1100 01:33:10.840 --> 01:33:15.039 On the other hand, in people with anorexia, some authors consider that there 1101 01:33:15.159 --> 01:33:17.920 is an alteration that not only prevents them from distinguishing hunger and satiety, but 1102 01:33:18.000 --> 01:33:25.399 also their physical sensations and more intimate emotions, which are often unable to describe 1103 01:33:25.479 --> 01:33:30.880 lexitimia. These patients have an enormous effort to gain control over themselves, a 1104 01:33:30.960 --> 01:33:35.000 control that is obtained by extreme abstinence, as in an act of punishment or 1105 01:33:35.119 --> 01:33:42.600 penance. In fact, in other times anorexia was associated with the asceticism of 1106 01:33:42.680 --> 01:33:45.840 some saints, a kind of search for contact with the divine that was only 1107 01:33:45.920 --> 01:33:53.800 achieved with sacrifice, abstinence from pleasures, etc. That' s about apparently 1108 01:33:53.840 --> 01:33:59.319 opposite behaviors. Food restriction as well as muggings and vomiting seem to be associated 1109 01:33:59.439 --> 01:34:02.680 with an emotional evil, a negative affection and present themselves as a strategy of 1110 01:34:02.760 --> 01:34:09.560 distraction from a negative emotion. Both translate a difficulty in emotional regulation with a 1111 01:34:09.720 --> 01:34:14.600 greater tendency to less functional strategies, such as avoidance, escape or denial behaviors. 1112 01:34:15.760 --> 01:34:19.239 If there is one thing that became clear to me after spending several years 1113 01:34:19.399 --> 01:34:24.720 studying eating behavior disorders, it is that eating would be just a phenomenon of 1114 01:34:24.800 --> 01:34:28.760 something much more complex and that anorexia was not cured by eating or bulimia by 1115 01:34:28.880 --> 01:34:34.520 stopping vomiting. The therapeutic goal is much more global. Disorders of food behavior 1116 01:34:34.600 --> 01:34:43.279 influence both sociocultural factors as well as emotional components of personality and biological that also 1117 01:34:43.800 --> 01:34:47.119 vary in the course of the disease. In the image scheme, feeding would 1118 01:34:47.520 --> 01:34:55.600 be seen as secondary the visible part of a disorder that remains invisible. If 1119 01:34:55.720 --> 01:35:00.159 we look at the outline on how you can start and maintain a CT, 1120 01:35:00.439 --> 01:35:03.000 we can see a series of phases. The beginning of these can occur due 1121 01:35:03.119 --> 01:35:08.560 to the influence of current beauty canons pressure fashions, as well as as ascetic 1122 01:35:08.680 --> 01:35:15.319 behaviors in another patient profile. All of this, usually in more vulnerable ages, 1123 01:35:15.800 --> 01:35:19.359 such as adolescence, can involve the exit gun, flirting with the restriction 1124 01:35:19.439 --> 01:35:28.000 vomiting, etc. Added to this would be factors related to personality, emotional 1125 01:35:28.039 --> 01:35:32.079 factors or related to the body' s own chemistry and physiology, which would 1126 01:35:32.199 --> 01:35:36.840 act as a breeding ground for the maintenance and advancement of CT. Likewise, 1127 01:35:38.319 --> 01:35:42.760 these dietary behaviors could, at some point, function as an effective strategy of 1128 01:35:42.800 --> 01:35:48.479 emotional regulation reinforced in the family dynamics itself. In the last step, as 1129 01:35:48.560 --> 01:35:53.840 with everything that is repeated, this behavioral pattern can become habit with an addiction 1130 01:35:54.000 --> 01:36:00.680 - like functioning. Thus, many patients become dependent on food restriction, as 1131 01:36:00.680 --> 01:36:06.960 failure to respect fasting makes them feel guilty. They spend much of their time 1132 01:36:08.039 --> 01:36:12.720 thinking about food in what they will restrict or vomit out their lives. It 1133 01:36:12.800 --> 01:36:15.439 begins to revolve around the body and food, and its activities are limited. 1134 01:36:16.960 --> 01:36:20.840 At this point, behavior is automated and can be detached from what generated it 1135 01:36:20.920 --> 01:36:27.079 at its inception. This is why much of the therapies are aimed at emotional 1136 01:36:27.159 --> 01:36:30.520 regulation and reconnection with the body in order to integrate and elaborate certain psychological difficulties 1137 01:36:30.600 --> 01:36:38.439 and conflicts that are at the origin of many of these cases feelings of emptiness. 1138 01:36:40.439 --> 01:36:43.960 We have all ever had a sense of emptiness for not seeing the meaning 1139 01:36:44.000 --> 01:36:46.159 of things after the loss of something or someone loved, a family member, 1140 01:36:46.600 --> 01:36:53.039 a job, the person loved by our future, uncertain or by certain interpersonal 1141 01:36:53.039 --> 01:36:57.039 relationships. It is a feeling that invades us and that makes the body like 1142 01:36:57.159 --> 01:37:01.159 an empty box, it usually goes with as accompanied by spirit under feeling of 1143 01:37:01.279 --> 01:37:08.680 loneliness, disinterested by what once attracted us, etcetera. This feeling of emptiness 1144 01:37:08.760 --> 01:37:13.119 is often observed in people with limited personality disorder, a disorder characterized by poor 1145 01:37:13.159 --> 01:37:18.000 emotional regulation, impulsivity, instability of one' s identity, low tolerance of 1146 01:37:18.399 --> 01:37:26.920 frustration, etc. Although with different characteristics. In these subjects, the feeling 1147 01:37:27.039 --> 01:37:30.199 of emptiness acquires a chronic character and is related more to one' s identity 1148 01:37:30.279 --> 01:37:35.680 than to external aspects. These patients often describe it as a feeling of emptiness 1149 01:37:35.760 --> 01:37:40.159 in the stomach, as if it were a bottomless well that nothing could fill 1150 01:37:40.239 --> 01:37:45.600 it, like a black hole. This can lead them to try to fill 1151 01:37:45.640 --> 01:37:50.199 it or avoid risky behaviors that also often involve substance abuse, self- harming 1152 01:37:50.279 --> 01:37:59.000 behaviors, sex cuts, muggings, etc. As we said above, it 1153 01:37:59.119 --> 01:38:04.079 is a way of feeling that brings everything to the physical, regardless of the 1154 01:38:04.199 --> 01:38:09.199 particularities of this disorder. When we have these feelings of emptiness, the most 1155 01:38:09.279 --> 01:38:12.840 usual that everything is boring, that we find no pleasure in what we do, 1156 01:38:13.399 --> 01:38:16.680 that we feel insecure, we distance ourselves from others, that we lose 1157 01:38:16.760 --> 01:38:21.159 the sense of responsibility and commitment and that we fall into unhealthy behaviors, eating 1158 01:38:21.199 --> 01:38:27.119 compulsively, smoking non- stop, consuming toxic, etc, that can lead 1159 01:38:27.199 --> 01:38:30.680 us to a spiral from which it can cost us to get out. It 1160 01:38:30.840 --> 01:38:34.079 is important to identify these situations in order to stop them in time and learn 1161 01:38:34.079 --> 01:38:41.880 from them. To take note of some key aspects in the presence of feelings 1162 01:38:41.960 --> 01:38:47.520 of emptiness, try to analyze the situation. Try to imagine how someone else 1163 01:38:47.720 --> 01:38:54.880 would feel in that same situation reflect on your strengths and the tools that have 1164 01:38:54.960 --> 01:39:00.479 allowed you to face difficult previous situations. Push you to do things you wouldn 1165 01:39:00.560 --> 01:39:06.000 ' t normally do. Try to get out and relate, even if you 1166 01:39:06.000 --> 01:39:09.239 don' t want to, like you have to go to rehab. If 1167 01:39:09.319 --> 01:39:13.119 you' d broken your leg, you wouldn' t go too hard, 1168 01:39:13.479 --> 01:39:17.279 but you would. Try to put things in perspective. Think about what' 1169 01:39:17.399 --> 01:39:23.279 s really important in life. Don' t try to make sense of everything 1170 01:39:23.359 --> 01:39:29.840 and try to appreciate the little moments. Chapter ten, disease through the body, 1171 01:39:30.079 --> 01:39:35.800 dangerous inertia. We' re going through fast- paced life. We 1172 01:39:35.920 --> 01:39:40.800 repeat that I' m stressed or I don' t have time several times 1173 01:39:40.880 --> 01:39:44.640 a day and we become the generators of many of our problems. That is 1174 01:39:44.720 --> 01:39:47.640 why the Soo movement has been so successful in the times that it has been 1175 01:39:47.840 --> 01:39:53.039 our turn to live. We are witnessing a rapid growth of self- help 1176 01:39:53.199 --> 01:39:57.439 books, focused on slowly going to courses, focused on the maininfelniz, on 1177 01:39:57.520 --> 01:40:02.000 contact with ourselves, on having time for me. But it turns out that 1178 01:40:02.119 --> 01:40:05.800 we make things even worse because we want to be alone to focus on ourselves. 1179 01:40:06.279 --> 01:40:13.760 I, I, repeat over and over again I have to learn to 1180 01:40:13.800 --> 01:40:17.600 say that I don' t have to think about myself anymore, I have 1181 01:40:18.680 --> 01:40:23.399 to put limits and so we isolate ourselves more and more and we value less 1182 01:40:23.640 --> 01:40:27.279 and less the social, without realizing the importance that others have in our well 1183 01:40:27.880 --> 01:40:30.920 - being and happiness. In a way, we are generating pockets of stress 1184 01:40:31.000 --> 01:40:36.000 that reduce our quality of life and then provide us with new needs. That 1185 01:40:36.079 --> 01:40:40.159 ' s how we get into an endless loop. We stop walking to work, 1186 01:40:40.520 --> 01:40:43.920 we go by car or by electric skateboard instead of walking or cycling, 1187 01:40:44.159 --> 01:40:47.520 and then we sign up for the gym. We fill the time with all 1188 01:40:47.560 --> 01:40:53.199 kinds of activities because we are not able to be alone with ourselves to compensate 1189 01:40:53.279 --> 01:40:57.039 for the stress that generates us. We sign up for relaxation classes, we 1190 01:40:57.079 --> 01:40:59.840 do ten things at a time, because this is the age of multitasking, 1191 01:41:00.279 --> 01:41:05.000 high resolution, productivity, and then we pretend that our brain relaxes and turns 1192 01:41:05.039 --> 01:41:11.680 off to sleep as if it were a switch. If you don' t 1193 01:41:11.760 --> 01:41:15.239 do it the first thing we' ll think about is taking something, because 1194 01:41:15.239 --> 01:41:18.600 there' s no time to waste. Paradoxically, you don' t believe 1195 01:41:18.600 --> 01:41:23.640 the well- known. I think I exist later. We should add I 1196 01:41:23.640 --> 01:41:28.319 ' m a paradox, then I exist. If we paid more attention to 1197 01:41:28.359 --> 01:41:31.960 the body and had more knowledge of how it works, perhaps we would take 1198 01:41:31.960 --> 01:41:35.680 it more seriously. By way of example, when our neurons are activated, 1199 01:41:35.720 --> 01:41:40.760 because we are reading the news on the mobile and we are subjecting them to 1200 01:41:40.840 --> 01:41:44.199 a constant and changing stimulus throughout the day. What we' re doing is 1201 01:41:44.319 --> 01:41:48.239 we' re quoting them what translates into electrical activity. They are able to 1202 01:41:48.319 --> 01:41:54.199 connect at great speed, but all that brain activity that we have generated we 1203 01:41:54.279 --> 01:41:58.399 cannot suddenly turn it off just as if a switch of a diagonal bar of 1204 01:41:58.479 --> 01:42:03.239 is treated to this energetic inertia of neurons are especially sensitive the cones of the 1205 01:42:03.359 --> 01:42:11.479 retina photosensible neurons. It' s a nice metaphor I heard once about this. 1206 01:42:12.159 --> 01:42:15.600 A plane takes a few minutes to take off. However, to land 1207 01:42:15.640 --> 01:42:19.399 it takes at least half an hour, simply because the aircraft' s engines, 1208 01:42:19.840 --> 01:42:25.560 due to their own inertia, need more time to brake. How emotions 1209 01:42:25.600 --> 01:42:31.960 are expressed in the body. All our emotions are inscribed in the body Boris 1210 01:42:32.079 --> 01:42:40.279 Cyrilni exhaustion is not only physical, it is also psychic. When we are 1211 01:42:40.399 --> 01:42:44.720 tired or psychologically exhausted, for example, because of stress, we block ourselves. 1212 01:42:45.159 --> 01:42:47.960 We can' t think properly. It' s hard for us to 1213 01:42:48.039 --> 01:42:54.079 make decisions or come to conclusions. But when we speak of exhaustion or rather 1214 01:42:54.479 --> 01:42:58.720 of psychic conflict, it turns out that it is not only manifested in the 1215 01:42:58.720 --> 01:43:02.279 psychic plane, but also through the body. We could say that the mind 1216 01:43:02.359 --> 01:43:06.399 speaks through it, especially to capture our attention. When we are not lending 1217 01:43:06.520 --> 01:43:11.800 you what we have not been able to elaborate and put into words through reason 1218 01:43:11.920 --> 01:43:16.199 and language. We do it through the body. The body operates on many 1219 01:43:16.279 --> 01:43:20.600 occasions in an automated manner and many of our battles are fought between what we 1220 01:43:20.680 --> 01:43:26.520 know and what we feel, perhaps not always as a disease, but as 1221 01:43:26.520 --> 01:43:32.279 a symptom, as a more form of language. Gastrointestinal headaches, muscle aches, 1222 01:43:32.840 --> 01:43:38.479 chronic tiredness. There are countless symptoms that do not have a specific cause. 1223 01:43:39.560 --> 01:43:42.760 Pass doctor in doctor and test until, suddenly someone suggests you go to 1224 01:43:43.239 --> 01:43:48.800 a psychiatrist and then horror. But if I am not crazy, many repeat 1225 01:43:48.920 --> 01:43:54.960 when arriving at the consultation after a time, when they begin to establish a 1226 01:43:55.000 --> 01:43:59.760 possible association between the physical symptoms and the purely psychic, they ask, it 1227 01:43:59.760 --> 01:44:02.319 will be mica. I' ll be making it up. The answer is 1228 01:44:02.399 --> 01:44:09.359 no. You' re not crazy and you' re not making it up, 1229 01:44:09.760 --> 01:44:12.760 it' s just somatizing and what that nuanced in a generic way. 1230 01:44:13.039 --> 01:44:18.079 This term refers to the expression or bodily manifestation of a psychic conflict. Thus, 1231 01:44:18.399 --> 01:44:21.479 small spasms in one eye the day before an exam or the gastric discomfort 1232 01:44:21.560 --> 01:44:29.399 we experience when we have problems at work are quite common. But these symptoms 1233 01:44:29.479 --> 01:44:31.960 can go further and lead to a somatization disorder that in the DSM five is 1234 01:44:32.039 --> 01:44:38.159 called a somatic symptoms disorder, which is characterized by a multiplicity of physical or 1235 01:44:38.319 --> 01:44:46.439 matic symptoms that cause discomfort or can cause significant problems in daily life. Moreover, 1236 01:44:46.880 --> 01:44:53.520 these disorders are not easy to diagnose. People who present them consult with 1237 01:44:53.600 --> 01:44:58.840 many specialists before reaching the psychiatrist. They go from one doctor to another because 1238 01:44:58.880 --> 01:45:01.479 they are convinced that they have a digestive or nervous system problem. And the 1239 01:45:01.600 --> 01:45:08.439 specialists themselves are trying to find some proof to ratify such intuitions. One at 1240 01:45:08.520 --> 01:45:13.439 the first step is to rule out what we know as organizationality, that is, 1241 01:45:13.880 --> 01:45:16.840 that there is not a physical illness that is causing the psychic problem two, 1242 01:45:17.359 --> 01:45:20.640 although we should not forget that the psychic is also real and that it 1243 01:45:20.640 --> 01:45:25.760 also produces physical changes. That' s why the psychiatrist' s consultation should 1244 01:45:25.880 --> 01:45:30.399 be taken as a further step as normal. Valuing the psychic, either as 1245 01:45:30.520 --> 01:45:33.640 a modulator or as a unique cause of what happens to us is fundamental, 1246 01:45:33.920 --> 01:45:42.399 because just knowing it will reduce our discomfort. The symptoms are there, they 1247 01:45:42.479 --> 01:45:45.720 are real and somatizing is not inventing anything or going crazy, but just one 1248 01:45:45.800 --> 01:45:48.760 more term that helps us put into words, what happens to us, what 1249 01:45:50.239 --> 01:45:54.720 we don' t solve in our mind, we solve in our body. 1250 01:45:56.159 --> 01:45:59.000 Nothing' s wrong with him. It' s psychological. It' s 1251 01:45:59.079 --> 01:46:03.000 all in his head. We started the first chapter by talking about phrases like 1252 01:46:03.359 --> 01:46:09.560 you are, in which we even occasionally fall the doctors themselves, drawing an 1253 01:46:09.640 --> 01:46:13.880 insurmountable wall between the psychic and the physical and taking away relevance from the former 1254 01:46:13.960 --> 01:46:16.479 as if this was not a matter of medicine, which indirectly would be to 1255 01:46:16.600 --> 01:46:21.399 say that it is not a relevant component of health. How many people will 1256 01:46:21.520 --> 01:46:26.800 have heard any of these sentences when they have gone to a consultation to tell 1257 01:46:26.880 --> 01:46:30.399 their physical symptoms and no concrete cause has been found to justify them, as 1258 01:46:30.479 --> 01:46:34.600 if that headache? Those gastric discomforts or that accelerated bowel that constantly makes us 1259 01:46:34.680 --> 01:46:39.319 go to the bathroom. They were not real as if the mind were on 1260 01:46:39.399 --> 01:46:43.399 the one hand and the body on the other, as if we were not 1261 01:46:43.479 --> 01:46:45.119 legitimized to complain or find ourselves wrong. If there is no medical cause that 1262 01:46:45.239 --> 01:46:50.680 can be labeled and tested. We cannot avoid this artificial division between mind and 1263 01:46:50.800 --> 01:46:54.640 body. And yet the body is one and the mind is also body. 1264 01:46:58.279 --> 01:47:01.920 We have already commented that the homeostasis of the organism is influenced by brain processing, 1265 01:47:02.359 --> 01:47:06.600 that is, by psychic activity. In fact, the idea that mental 1266 01:47:06.680 --> 01:47:11.960 life inevitably impacts physical health and determines the development of diseases exists from the dawn 1267 01:47:12.039 --> 01:47:18.520 of human culture. All the pathologies we see in medicine are in some way 1268 01:47:18.600 --> 01:47:26.039 psychosomatic, because in all our mental state influences. But there are also conditions 1269 01:47:26.119 --> 01:47:30.279 of presentation with physical symptoms whose main origin is in psychological factors, both in 1270 01:47:30.359 --> 01:47:38.319 its beginning course or treatment. Known psychosomatic disorders when doctors try to explain this 1271 01:47:38.359 --> 01:47:43.119 to patients who receive in consultation automatically, are assaulted with the classic question of 1272 01:47:43.199 --> 01:47:47.319 but then it' s all in my head. What is clear is that 1273 01:47:47.439 --> 01:47:53.600 if it is in the head, it is also in the body. Some 1274 01:47:53.640 --> 01:47:58.000 cases very well reflect this intense relationship or dependence between mind and body. States 1275 01:47:59.079 --> 01:48:01.840 with two vus of anxiety can manifest themselves in a wide variety of ways. 1276 01:48:03.039 --> 01:48:10.000 Squamoleonic anxiety can reproduce any condition and camouflage itself by taking the form of any 1277 01:48:10.159 --> 01:48:13.920 symptom or disease. To those of us who work on this, we are 1278 01:48:14.119 --> 01:48:17.000 no longer surprised that a medical student who opposes for the examination of access to 1279 01:48:17.079 --> 01:48:21.239 the specialty in medicine from good to first, presents a sudden blindness the days 1280 01:48:21.640 --> 01:48:26.359 before the exam or a picture of dizziness with falls to the ground. The 1281 01:48:26.439 --> 01:48:29.920 student will end up being studied in the hospital. He will be given all 1282 01:48:29.960 --> 01:48:33.880 kinds of tests in search of the most dramatic diagnoses, a brain tumor, 1283 01:48:35.039 --> 01:48:40.159 a tumor of the optic nerve, will wait as the student, enters the 1284 01:48:40.399 --> 01:48:45.119 door, because he will have taken care to review all the associated symptoms and 1285 01:48:45.119 --> 01:48:49.319 will have even manifested them, so that he himself urges the doctors to look 1286 01:48:49.319 --> 01:48:53.600 for the supposed tumor, the one that will never give his face, but 1287 01:48:53.720 --> 01:48:56.960 that will take all of the health heads, family and student. After a 1288 01:48:57.039 --> 01:49:00.680 few days you will be discharged, along with an appointment in psyche that this 1289 01:49:00.760 --> 01:49:05.439 student ends up attending our consultations. It will depend on the general culture of 1290 01:49:05.520 --> 01:49:10.920 mental health and the level of stigmatization. It' s quite possible he' 1291 01:49:11.000 --> 01:49:15.279 ll do it sooner rather than later. I' m sure that many years 1292 01:49:15.359 --> 01:49:18.279 later we enter here in the field of what is known as the meddling picture, 1293 01:49:18.479 --> 01:49:25.479 in which psychics are manifested mainly through neurological symptoms. There are striking cases 1294 01:49:25.600 --> 01:49:30.760 that we see in consultation, such as epileptic pseudocrisis, i e epileptic seizures, 1295 01:49:31.600 --> 01:49:36.199 no neurological focus, no cerebral scar, no known cause, no convulsive 1296 01:49:36.239 --> 01:49:42.239 waves in the electroencephalogram neurologic test in which we can study the waves of brain 1297 01:49:42.359 --> 01:49:46.319 activity and which is commonly used to study subjects with epilepsy, the patient becomes 1298 01:49:46.359 --> 01:49:50.199 convulsed and has all the symptoms of a seizure, but in a much more 1299 01:49:50.359 --> 01:49:56.840 contaminating and variegated way. Usually, the patient does not bite the tongue, 1300 01:49:57.079 --> 01:50:02.039 pee on or move the limbs in a repeated and stereotyped manner. All these 1301 01:50:02.159 --> 01:50:08.239 clinical clues will guide the neurologist to the psychological component of the crises and proceed 1302 01:50:08.319 --> 01:50:15.119 to referral to psychiatry. It can then move the body unintentionally only by a 1303 01:50:15.199 --> 01:50:19.760 psychic conflict. This is exactly what we see in what in many cases ends 1304 01:50:19.840 --> 01:50:26.880 up being catalogued as a conversive disorder neurological symptoms for which there is no medical 1305 01:50:26.880 --> 01:50:33.359 explanation. Let' s see how it happens under normal conditions, a physiological 1306 01:50:33.520 --> 01:50:39.880 process before an emotion is usually filtered by the prefrontal cortex is the one that 1307 01:50:39.960 --> 01:50:43.800 controls the execution of such movements in a conscious way, giving rise to motor 1308 01:50:43.800 --> 01:50:47.600 behavior. But when our prefrontal brain fails executive control, the control we call 1309 01:50:47.680 --> 01:50:51.560 top- down, the motor process can take place without a conscious process. 1310 01:50:55.119 --> 01:50:59.279 Finally, other striking cases that we see in consultation are those related to dermatology. 1311 01:51:00.159 --> 01:51:03.840 I still remember a woman attending a consultation who had lost all her hair 1312 01:51:03.920 --> 01:51:08.359 to the universal opez because of the stress and shock caused by the sudden loss 1313 01:51:08.439 --> 01:51:15.399 of her child in traumatic circumstances. In these cases, the physical appearance itself 1314 01:51:15.520 --> 01:51:21.840 also plays as a stressor and perpetuator of symptoms. In short, when the 1315 01:51:21.920 --> 01:51:26.720 mind takes over or, we should say, loses it, the consequences on 1316 01:51:26.800 --> 01:51:30.640 the body can be devastating. It is an excess of energy that cannot be 1317 01:51:30.680 --> 01:51:34.560 put into words or that it is not enough to express in that way a 1318 01:51:34.720 --> 01:51:42.000 surplus that needs to go out elsewhere, to explode all these cases, from 1319 01:51:42.079 --> 01:51:45.800 the most striking to the most subtle, we see them daily in our consultations. 1320 01:51:45.920 --> 01:51:49.239 Therefore, one of the first steps when treating these patients is to give 1321 01:51:49.359 --> 01:51:55.520 credibility to what they are telling us and validate suffering. If this is not 1322 01:51:55.640 --> 01:52:00.000 done, the patient will not be consulted again and the therapeutic failure will be 1323 01:52:00.000 --> 01:52:03.479 guaranteed. The symptoms that the patient exposes are as real as toothache from an 1324 01:52:03.560 --> 01:52:11.039 infection. Are we judges of the different ways of suffering? Are not all 1325 01:52:11.119 --> 01:52:16.960 equally valid. Who judges, who decides what is normal, that there is 1326 01:52:17.039 --> 01:52:23.600 no measurable physical finding means that the disease has no cause. As we have 1327 01:52:23.680 --> 01:52:28.600 already said, the psychic can produce physical symptoms and vice versa, and normality 1328 01:52:28.720 --> 01:52:31.640 is only a statistical concept that cannot clarify the difference between the physical and the 1329 01:52:31.680 --> 01:52:39.880 mental. You knew that there are numerous studies that have tried to find the 1330 01:52:39.960 --> 01:52:46.680 variables that determine psychosomatic pathologies. The most researched are set out below. One 1331 01:52:46.840 --> 01:52:53.800 experience that marks the most documented risk experience is physical or sexual abuse in childhood 1332 01:52:53.880 --> 01:53:00.439 or neglect. At this same stage it has been shown that they are a 1333 01:53:00.479 --> 01:53:04.680 frequent biographic history in subjects with unexplained somatic symptoms, conversion disorders or post- 1334 01:53:04.840 --> 01:53:12.119 traumatic stress disorder. These experiences seem to have a disorganizing effect on emotional regulation, 1335 01:53:12.359 --> 01:53:17.319 on the balance of the organism and on the link with the other two 1336 01:53:17.359 --> 01:53:27.319 structural psychological characteristics alexitinia inability to put emotions into words. People with alexithymia three 1337 01:53:27.399 --> 01:53:33.720 have difficulty in introspecting and putting emotions into words. In addition, they have 1338 01:53:33.800 --> 01:53:39.640 a limited imaginative and non- verbal communication activity. The style of conduct is 1339 01:53:39.720 --> 01:53:43.880 characterized by social isolation and by the tendency to action as a coping strategy, 1340 01:53:44.000 --> 01:53:49.399 that is, as there is difficulty to reflect internally on emotions they are taken 1341 01:53:49.479 --> 01:53:56.720 to action they act. This does not mean that there is an inability of 1342 01:53:56.840 --> 01:54:00.439 sense to empathize, as happens to subjects with p CO PSS traits, but 1343 01:54:00.880 --> 01:54:03.880 that the person with lexitimia does not know how to put into words their own 1344 01:54:04.039 --> 01:54:09.439 emotions or those of others. This makes it difficult at the emotional level and 1345 01:54:09.520 --> 01:54:14.840 in its ability to relate to others. In fact, close ones can have 1346 01:54:14.920 --> 01:54:18.000 a feeling of coldness and loneliness when they live with those who suffer from lexithynia. 1347 01:54:20.039 --> 01:54:26.199 In addition, individuals with lexitimia tend to run away from excessively emotional reflections, 1348 01:54:26.600 --> 01:54:30.600 romantic language and double senses, because their thinking tends to the concrete and 1349 01:54:30.680 --> 01:54:36.680 the literal, and all that makes them feel uncomfortable. Scientific studies also show 1350 01:54:36.680 --> 01:54:42.560 that there is a higher prevalence of allexitimic characteristics among patients with unexplained somatic symptoms, 1351 01:54:43.199 --> 01:54:50.439 eating behaviour disorders and consumption of psychotropic substances. Megaphone style is also known 1352 01:54:50.560 --> 01:54:56.960 as somatosensory style and is understood as a more temperamental psychological variable, that is, 1353 01:54:57.319 --> 01:55:01.439 more related to the biological and genetic component of personality. According to Barsky, 1354 01:55:02.600 --> 01:55:06.840 it is characterized by a tendency to excessive attention or perception and hypervigilance of 1355 01:55:06.960 --> 01:55:12.880 the signals coming from the body, with a predisposition to select banal and uncommon 1356 01:55:12.960 --> 01:55:18.479 sensations and to react to them in an alarming way. Neuroticism is a dimension 1357 01:55:18.520 --> 01:55:24.239 of personality that describes the tendency to respond to stimuli from the environment with intense 1358 01:55:24.319 --> 01:55:29.600 and lasting emotional activation. It has been related to the activation of the sympathetic 1359 01:55:29.600 --> 01:55:32.520 axis, the sufrarenal one of stress, so it increases the likelihood of discomfort, 1360 01:55:33.079 --> 01:55:39.840 anxiety and bodily symptoms, tiredness, loss of appetite, pains, etc. 1361 01:55:41.760 --> 01:55:46.039 It also tends to experiment with negative emotional states and mood swings like the 1362 01:55:46.119 --> 01:55:54.520 previous one. This is a genetically determined temperamental dimension that until recently had been 1363 01:55:54.600 --> 01:55:59.520 considered, based on studies, the most potent psychological variable in the prediction of 1364 01:55:59.600 --> 01:56:06.479 depressions, anxiety disorders and unexplained bodily symptoms. A recent in- depth analysis 1365 01:56:06.600 --> 01:56:12.479 has shown that it is intolerance to uncertainty that most predisposes to affective alterations four, 1366 01:56:12.560 --> 01:56:15.439 hostility, tendency to emotional responses of anger or anger and the display of 1367 01:56:15.520 --> 01:56:21.520 aggressive behaviors. This has traditionally been seen as part of what is known as 1368 01:56:21.640 --> 01:56:27.239 a standard pattern of behavior that had been considered a decisive determinant in the risk 1369 01:56:27.319 --> 01:56:30.800 of coronary pathology, for example, myocardial infarction, which is currently in question. 1370 01:56:32.920 --> 01:56:39.840 Hostility has also been associated with indirect psychosocial variables. For example, people 1371 01:56:39.920 --> 01:56:45.479 with more hostility and aggressiveness lack social support because they tend to drive people away 1372 01:56:45.560 --> 01:56:50.479 or are more likely to not feed well, smoke or drink too much, 1373 01:56:50.640 --> 01:56:59.800 all of which influence cardiac risk factors. Five negative affectivity, trait or personality 1374 01:56:59.800 --> 01:57:03.199 variable that speaks of a person' s predisposition to more intensely experience negative emotions. 1375 01:57:06.439 --> 01:57:10.880 Six. It is not a permanent condition or mental alteration, but a 1376 01:57:10.880 --> 01:57:15.279 trait that will influence and modulate our adaptive abilities and our greater or lesser tendency 1377 01:57:15.359 --> 01:57:24.319 to somatize concealing emotions does not work. People with the greatest tendency to have 1378 01:57:24.359 --> 01:57:29.239 psychosomatic pictures are often also those who have the most difficulty expressing their emotions. 1379 01:57:29.680 --> 01:57:32.239 They usually tend to cover them up, deny them, or hide them. 1380 01:57:33.319 --> 01:57:36.439 The only idea that the cause of how much happens to them may be of 1381 01:57:36.479 --> 01:57:42.239 emotional origin does not like an apex. They prefer to think that they have 1382 01:57:42.359 --> 01:57:45.119 a medical problem for which there will be treatment, as this is much more 1383 01:57:45.119 --> 01:57:50.239 tolerable to them. Trying to hide emotions, suppress them, ignore them, 1384 01:57:50.399 --> 01:57:55.239 or avoid them is like trying to submerge a balloon full of air under the 1385 01:57:55.239 --> 01:57:58.680 water. It will end up reaching the surface one way or another, so 1386 01:57:59.600 --> 01:58:03.039 the next time you try to drown your sorrows. Remember this phrase of frid 1387 01:58:03.159 --> 01:58:10.119 kahlo I tried to drown my sorrows, but they learned to swim. The 1388 01:58:10.199 --> 01:58:15.159 inhibition of a particular emotional state is counterproductive. Studies by James Cross, a 1389 01:58:15.439 --> 01:58:20.920 psychologist and researcher at Skenfored University showed how inhibition of our emotions leads to greater 1390 01:58:21.079 --> 01:58:28.199 activation of the sympathetic nervous system. That is, suppressing the expression of emotions 1391 01:58:28.279 --> 01:58:38.520 magnifies the accompanying physiological response of ordained planners. Among the most appropriate strategies are, 1392 01:58:39.039 --> 01:58:43.840 for example, observing, trying to regulate in its absence, accepting emotions 1393 01:58:43.920 --> 01:58:48.760 or thoughts. Some experiments show this, as it has been seen that people 1394 01:58:48.880 --> 01:58:54.479 who have a greater capacity for compassion and kindness towards themselves are less likely to 1395 01:58:54.600 --> 01:59:00.640 use suppression mechanisms exercises such as full attention. It is precisely in that, 1396 01:59:00.960 --> 01:59:04.640 not to suppress negative thoughts or emotions, but to let them flow and accept 1397 01:59:04.640 --> 01:59:11.600 them. We can modify our body' s response through mental exercise in order 1398 01:59:11.640 --> 01:59:17.439 to deal more successfully with stressful situations. When we are facing a difficult or 1399 01:59:17.479 --> 01:59:21.279 stressful situation, it is our body that reacts and gives us an emotionally unpleasant 1400 01:59:21.359 --> 01:59:29.039 feeling. Some studies show that awareness of these reactions or exercises such as full 1401 01:59:29.159 --> 01:59:34.239 attention reduce the peripheral response of the body and the response to stress. Walliam 1402 01:59:34.359 --> 01:59:39.520 James said that our best weapon against stress is our ability to choose one idea 1403 01:59:39.640 --> 01:59:44.439 before another, referring precisely to that ability we have to modulate the body' 1404 01:59:44.479 --> 01:59:48.439 s responses through the mind. While it is true that this might sound a 1405 01:59:48.520 --> 01:59:54.840 little fantastic. Mr. Wonderfod, we can use them as tools to prevent 1406 01:59:54.920 --> 02:00:00.079 stress. It can be said that when there is no fluid dialogue between the 1407 02:00:00.159 --> 02:00:04.520 mind and the body, this relationship is altered, becomes unbalanced, increases stress 1408 02:00:04.560 --> 02:00:11.560 hormones or values that indicate inflammation. The TNF or the now known PCR seven, 1409 02:00:11.680 --> 02:00:15.439 weakens, the immune system, etcetera. If we suddenly start with a 1410 02:00:15.520 --> 02:00:19.760 picture of irritable colon or accentuation of a soriasis and try to put the solution 1411 02:00:19.920 --> 02:00:24.800 where it is not at all. For example, by focusing only on psychic 1412 02:00:24.880 --> 02:00:28.600 manifestation, it is possible that the condition not only does not improve, but 1413 02:00:28.720 --> 02:00:32.760 is chronicled. The body mind relationship is of double direction and the balance between 1414 02:00:32.840 --> 02:00:38.039 the two will be key to maintaining the homeostasis state of the organism, constancy 1415 02:00:38.119 --> 02:00:42.640 of the properties of the internal environment of the body. The degree of affectation 1416 02:00:42.720 --> 02:00:46.159 of diseases such as irritable colon decreases when we are able to understand that the 1417 02:00:46.239 --> 02:00:50.840 mind and body do not work as autonomous or separate entities. When we understand 1418 02:00:50.920 --> 02:00:58.079 how our emotions manifest, how to regulate and synchronize them with our cardiovascular and 1419 02:00:58.079 --> 02:01:01.880 respiratory system, when we practice relaxation technique or acquire healthy, physical and mental 1420 02:01:01.960 --> 02:01:09.720 habits to cope with anxiety and stress. To take note, first of all, 1421 02:01:10.119 --> 02:01:13.760 it is important to distinguish stress from anxiety, as they are often used 1422 02:01:13.920 --> 02:01:19.920 interchangeably. Stress is usually of identifiable origin, a move, a divorce process, 1423 02:01:20.119 --> 02:01:25.560 etc. And it has an external cause, while anxiety usually has a 1424 02:01:25.600 --> 02:01:30.399 diffuse origin and its origin is internal. In stress the main mediator is worry, 1425 02:01:30.560 --> 02:01:36.159 while in anxiety it is fear. Stress, in an ideal situation, 1426 02:01:36.560 --> 02:01:41.399 should disappear when the stimulus that has given rise to it ceases, for example, 1427 02:01:41.920 --> 02:01:45.239 at the end of the move, while anxiety lengthens over time, stress 1428 02:01:45.760 --> 02:01:50.319 can be managed in a more immediate and accessible way, since we can put 1429 02:01:50.439 --> 02:01:56.520 limits to the situation that is generating it. Stress can cause anxiety, but 1430 02:01:56.960 --> 02:02:02.399 it can also lead to depression, dissociative pictures, etcetera. Strategies to manage 1431 02:02:02.479 --> 02:02:09.319 stress, care for good habits, sleep seven or eight hours, avoid toxic 1432 02:02:09.399 --> 02:02:16.399 consumption, exercise, etcetera. Practice acceptance. Many times we' re stressed 1433 02:02:16.520 --> 02:02:18.479 out because we don' t want to give up anything. We refuse to 1434 02:02:18.560 --> 02:02:23.079 accept that we cannot do everything and that sometimes there is nothing left but to 1435 02:02:23.239 --> 02:02:30.720 accept certain losses, to have clear priorities in life, to practice exercises of 1436 02:02:30.800 --> 02:02:38.279 relaxation and meditation, dissociation when body and mind are separated, when we are 1437 02:02:38.439 --> 02:02:42.359 faced with a limit situation. When we fail to adapt or face a situation 1438 02:02:42.479 --> 02:02:46.880 that overflows our resources, a mechanism known as dissociation can also appear, in 1439 02:02:46.920 --> 02:02:53.960 which our mind disconnects something like distance or separate to cushion the blow, so 1440 02:02:53.960 --> 02:02:58.840 as not to feel the emotional pain that can become unbearable. This process leads 1441 02:02:58.920 --> 02:03:00.840 us to amnes o o o or RNAr Do not remember what happened, makes 1442 02:03:00.960 --> 02:03:04.720 us distance ourselves or separate ourselves from what we have felt and does not allow 1443 02:03:04.840 --> 02:03:09.399 us to distinguish what is real from what is not. It is, therefore, 1444 02:03:09.760 --> 02:03:13.960 an adaptive mechanism that is activated at the unconscious level and that we observe 1445 02:03:14.000 --> 02:03:18.319 in situations where the person feels that he cannot escape his maximum representation. We 1446 02:03:18.399 --> 02:03:23.760 would find her in cases of child abuse or ill- treatment. The subject 1447 02:03:23.880 --> 02:03:28.479 remains paralyzed as a prey that remains motionless before its predator to prevent it from 1448 02:03:28.520 --> 02:03:33.000 hurting, harming and even ending its life. He is in a state of 1449 02:03:33.079 --> 02:03:39.960 emotional anesthesia, faced with a situation that exceeds our psychological coping resources. Our 1450 02:03:40.079 --> 02:03:45.000 mind, disconnects from the body, escapes from the present and reality. There 1451 02:03:45.079 --> 02:03:49.800 is a division of our identity that will cost to keep integrated. According to 1452 02:03:49.880 --> 02:03:55.399 international society for the study of trauma and dissociation, the term association refers in 1453 02:03:55.479 --> 02:03:59.279 particular to disconnection or lack of connection between elements that are usually so associated with 1454 02:03:59.279 --> 02:04:08.000 each other. Conscience, memory, perception and identity. Thus, gaps in 1455 02:04:08.039 --> 02:04:15.119 memory, emotional anesthesia, depersonalization and derealization can appear. In the face of 1456 02:04:15.119 --> 02:04:19.359 a traumatic situation, the release of endogenous opioids is triggered that will play a 1457 02:04:19.439 --> 02:04:24.079 key role as natural anesthetics of physical and emotional pain. It increases the stress 1458 02:04:24.199 --> 02:04:28.199 hormone cortisol, which can alter the functioning of the hippocampus, which is the 1459 02:04:28.239 --> 02:04:31.880 brain structure responsible for the various memories and which allows us to give meaning to 1460 02:04:32.000 --> 02:04:38.119 our life history. In addition, there seems to be a disconnect between the 1461 02:04:38.199 --> 02:04:43.439 brain regions responsible for our conscious behaviors, the frontal areas and the regions responsible 1462 02:04:43.520 --> 02:04:48.800 for the emotional limbic system. All these changes allow us to explain why in 1463 02:04:48.920 --> 02:04:54.479 the face of a state of dissociation, for example, after a traumatic experience, 1464 02:04:54.760 --> 02:04:57.199 we present gaps of memory with respect to what happened. It is difficult 1465 02:04:57.239 --> 02:05:00.079 for us to reconstruct history in its entirety, or we are unable to connect 1466 02:05:00.159 --> 02:05:05.800 with the emotions of pain. A lack of integration of different aspects of the 1467 02:05:05.880 --> 02:05:11.680 individual, of his emotions, of his bodily sensations, of his cognitions, 1468 02:05:12.119 --> 02:05:16.119 of his identity. One of the types of dissociation that we can often see 1469 02:05:16.319 --> 02:05:20.399 is what is known as depersonalization, in which the individual can feel like an 1470 02:05:20.479 --> 02:05:27.119 observer of the situation, like an automaton. You don' t feel connected 1471 02:05:27.239 --> 02:05:30.119 to your body, you have a feeling of strangeness about yourself. You may 1472 02:05:30.159 --> 02:05:33.640 feel that it is observed from the outside and does not recognize yourself or perceive 1473 02:05:33.680 --> 02:05:40.000 that some parts of your body are often changing co- exist with derealization, 1474 02:05:40.319 --> 02:05:44.199 in which you give an altered perception of the environment with a sense of unreality. 1475 02:05:45.159 --> 02:05:47.560 Both are experiences in which oneself or the environment appear as changed strangers, 1476 02:05:48.560 --> 02:05:55.079 as if we were in a movie or in a dream. The subject may 1477 02:05:55.159 --> 02:05:58.760 feel that he is going crazy not to understand and not be able to explain 1478 02:05:58.840 --> 02:06:02.199 what happens to him, although it is not serious or dangerous situations for the 1479 02:06:02.319 --> 02:06:08.760 person who suffers them, without being distressing, disturbing, confused and generating a 1480 02:06:08.880 --> 02:06:14.119 great discomfort. Hence the fear of experiencing them again. Unlike what happens in 1481 02:06:14.119 --> 02:06:17.000 a psychotic picture in which there is a loss of contact with the reality of 1482 02:06:17.079 --> 02:06:21.000 lilies or hallucinations, Here the person is aware that perception is not real in 1483 02:06:21.079 --> 02:06:30.079 serious cases. Failure to properly process traumatic situations can lead to post- traumatic 1484 02:06:30.119 --> 02:06:34.920 stress disorder, depression, anxiety disorder, dissociative personality disorder, dissociative psychosis, 1485 02:06:35.319 --> 02:06:42.920 etc. The elaboration of what we have not managed to process the dissociated is 1486 02:06:43.000 --> 02:06:47.720 a delicate and painful process that will require specialized help. However, it is 1487 02:06:47.800 --> 02:06:53.760 not necessary to have experienced serious trauma in our life to present moments of dissociation. 1488 02:06:54.800 --> 02:06:59.079 Almost half of the population has ever had dissociative experiences in high- wave 1489 02:06:59.119 --> 02:07:02.600 situations of anxiety or stress, for example, when we have to give a 1490 02:07:02.640 --> 02:07:06.199 public talk and the nervousness and fear we feel suddenly make us see ourselves talking 1491 02:07:06.279 --> 02:07:13.640 like an automaton without really connecting with what we are saying. In addition, 1492 02:07:14.640 --> 02:07:19.640 substances such as LSD and marijuana can also cause these experiences. The alter ego 1493 02:07:19.720 --> 02:07:26.479 and the different identities. The concept of alter ego eight has been used to 1494 02:07:26.560 --> 02:07:30.880 call the other self as if it were a personality modification. Unlike dissociation, 1495 02:07:31.119 --> 02:07:34.960 the alter ego does not imply trauma, amnesia, or significant alterations in identity, 1496 02:07:35.640 --> 02:07:40.199 nor does it imply a decrease in the activity of the tonsil or hippocampus. 1497 02:07:41.880 --> 02:07:45.760 In the alter ego, the same individual is able to experience himself in 1498 02:07:45.880 --> 02:07:50.399 different ways. This term has been widely used in the world of the arts, 1499 02:07:50.840 --> 02:07:57.920 especially in music and literature. We can find some interesting examples in the 1500 02:07:58.000 --> 02:08:01.359 musical arena, such as that of the famous rock singer of the sixties, 1501 02:08:01.520 --> 02:08:07.800 Jeanes Japlin, described as an introverted person. He was so eager to get 1502 02:08:07.880 --> 02:08:13.640 on stage that an alternative character named Peall was created to be able to face 1503 02:08:13.640 --> 02:08:16.800 the public. Pearl was very different, a wild and poorly spoken girl, 1504 02:08:16.960 --> 02:08:22.840 who didn' t care about criticism Yannis Joplin had suffered rejection and bullying in 1505 02:08:22.840 --> 02:08:26.000 childhood, something repeated a few months before her death, when, during a 1506 02:08:26.119 --> 02:08:30.800 school alumni meeting, she wanted to teach her former companions how she was the 1507 02:08:30.840 --> 02:08:37.600 rock star she had become. Surprisingly, he again suffered the same rejection he 1508 02:08:37.720 --> 02:08:43.039 had experienced as a child. We don' t know if it was related 1509 02:08:43.119 --> 02:08:46.479 to his death or not. But the truth is that a few months later 1510 02:08:46.520 --> 02:08:50.199 she was found dead as a result of an overdose one more star of the 1511 02:08:50.199 --> 02:08:54.159 27- year- old club, such as ccobn, Amy Winehouse, Jemosen, 1512 02:08:54.159 --> 02:09:03.239 etc. Nine David Powe developed not one but several. Alter ego at 1513 02:09:03.319 --> 02:09:07.000 the beginning had been described by the BBC label, with which he had tried 1514 02:09:07.039 --> 02:09:11.880 to get a job as a boring guy to succeed or to impact the audience. 1515 02:09:13.640 --> 02:09:16.520 However, Bowiy kept trying and not only got a contract, but became 1516 02:09:16.560 --> 02:09:22.960 an icon that transcended the musical. David Bowiy incarnated four characters that he gave 1517 02:09:24.039 --> 02:09:28.760 life to for years in the Segis Saras arenas in Saint Major trum of Ten 1518 02:09:28.840 --> 02:09:33.479 White Yout that combined the androgine and extravagance as signs of identity, although the 1519 02:09:33.680 --> 02:09:39.920 last one was a more measured and elegant alter ego. This is how many 1520 02:09:39.000 --> 02:09:43.439 artists have managed to develop and cultivate other facets that were not able to fit 1521 02:09:43.520 --> 02:09:48.319 and deploy from the self that they had formed over the years. A typical 1522 02:09:48.439 --> 02:09:52.319 example is the one we have described, in which a very introverted person can 1523 02:09:52.479 --> 02:09:56.600 come out of different social situations through the new character that has been created. 1524 02:09:58.039 --> 02:10:03.680 The alr e or becomes a way of overcoming fears or social anxiety. It 1525 02:10:03.800 --> 02:10:07.800 is a way to get in touch with experiences, situations and people that would 1526 02:10:07.960 --> 02:10:13.760 otherwise be very difficult to get to know. If this alter ego is created 1527 02:10:13.800 --> 02:10:16.319 from a solid and integrated self, that is, if it is able to 1528 02:10:16.399 --> 02:10:20.079 see and recognize itself as a complete and unique being and without split parts, 1529 02:10:20.680 --> 02:10:24.520 parts of oneself that are not recognized, it can enrich the person who will 1530 02:10:24.920 --> 02:10:30.960 be able to dare to experiment in other fields. Here the concept of identity 1531 02:10:31.039 --> 02:10:35.399 comes into play, that is, we have an integrated view of ourselves that 1532 02:10:35.520 --> 02:10:43.319 may be altered, for example, in dissociative and personality disorders. We all 1533 02:10:43.399 --> 02:10:48.039 have within us a potential artist or a curious divulgator who, due to the 1534 02:10:48.479 --> 02:10:52.920 circumstances, we have not developed, but who can always come out. Consider, 1535 02:10:52.319 --> 02:10:56.439 for example, a successful lawyer from a New York law firm who suddenly 1536 02:10:56.560 --> 02:11:01.520 decides to unleash his passion for music or a serious administration of a powerful company 1537 02:11:01.680 --> 02:11:07.039 that presents his works of abstract art in a street exhibition. Creating an alter 1538 02:11:07.079 --> 02:11:09.840 ego can be a way out of the boundaries that we set ourselves and that 1539 02:11:09.960 --> 02:11:16.000 are often based on our own stereotypes. Getting out of the usual self could 1540 02:11:16.079 --> 02:11:22.279 serve to achieve goals with less effort, like when we put on the superhero 1541 02:11:22.319 --> 02:11:26.600 costume as kids or when in therapy we do bodviile exercises. In colloquial terms, 1542 02:11:28.039 --> 02:11:33.960 it could equal the fék denhodumeket fingelo until you are. However, many 1543 02:11:33.399 --> 02:11:37.039 will be thinking that it is not an easy field, because in social networks 1544 02:11:37.159 --> 02:11:41.920 we very often see people who make up their alter ego as a character far 1545 02:11:41.000 --> 02:11:46.159 removed from their real self and that it is not always functional. And it 1546 02:11:46.239 --> 02:11:50.920 is that if this alter ego develops upon a diffuse personality with a fragile self, 1547 02:11:50.319 --> 02:11:56.199 as happens on many occasions, these different facets can create an even greater 1548 02:11:56.319 --> 02:12:01.359 void in the person. This will either hinder integration and promote personality diffusion, 1549 02:12:01.960 --> 02:12:07.159 all of which will generate more anxiety and confusion, as well as the feeling 1550 02:12:07.239 --> 02:12:11.399 of not knowing who I am. The extreme case can be seen in severe 1551 02:12:11.560 --> 02:12:18.520 childhood traumas that can lead to the above mentioned dissociative identity disorder known as multiple 1552 02:12:18.640 --> 02:12:26.079 personality disorder. How then to distinguish the alter ego from a dissociative disorder, 1553 02:12:26.399 --> 02:12:31.319 although they are not strictly scientific but rather features that we present as curiosity, 1554 02:12:31.640 --> 02:12:37.880 we could establish the following differences. First, the alter ego develops in a 1555 02:12:37.000 --> 02:12:41.600 conscious way, that is, the artist creates a character with a specific purpose, 1556 02:12:41.840 --> 02:12:46.560 for example, to behave in a more seductive and attractive way on stage 1557 02:12:46.640 --> 02:12:52.239 or to represent the character of a novel. Author' s alter ego. 1558 02:12:52.279 --> 02:12:58.800 In dissociative disorder, these processes are unconscious and the invented characters control the person. 1559 02:13:00.399 --> 02:13:05.439 In the dissociative disorder there is also a loss of memory amnescia with respect 1560 02:13:05.520 --> 02:13:09.560 to that character, which can be total or partial. In the alter ego, 1561 02:13:09.000 --> 02:13:13.399 the subject has consciously created a new personality and there are no memory failures, 1562 02:13:13.840 --> 02:13:18.960 dissociative escape episodes or lack of continuity between thought, memory and action. 1563 02:13:22.399 --> 02:13:26.479 It could be said that in the alter ego there is a continuity, because 1564 02:13:26.600 --> 02:13:30.439 the subject feels himself, while in dissociative disorders, the subject has the feeling 1565 02:13:30.520 --> 02:13:33.079 of being separated from himself and his emotions, or perceives the environment in a 1566 02:13:33.159 --> 02:13:39.520 distorted way and with a sense of unreality. Under this prism, the alter 1567 02:13:39.560 --> 02:13:45.199 ego could allow us to come into contact with emotions and experiences that would cost 1568 02:13:45.359 --> 02:13:50.279 us much longer to reach. Perhaps it can be considered a healthy and healthy 1569 02:13:50.319 --> 02:13:54.680 way to help some patients change like a Bob Hine. Or, on the 1570 02:13:54.760 --> 02:13:58.479 basis of this concept, it could be achieved that those patients who have parts 1571 02:13:58.520 --> 02:14:03.479 that have not been able to integrate could do so through the figure of the 1572 02:14:03.520 --> 02:14:05.520 alter ego of hysteria as an evil of the uterus to the functional cadres. 1573 02:14:07.119 --> 02:14:11.560 It is possible that, after the above, you still create confusion to some 1574 02:14:11.640 --> 02:14:16.079 of the terms mentioned, such as dissociation, conversion, somatization, etc. 1575 02:14:18.399 --> 02:14:22.960 Patients with physical and mental symptoms without organic cause have always been a great diagnostic 1576 02:14:24.079 --> 02:14:30.279 and therapeutic challenge for medicine. Hysteria was one of the first disorders studied and 1577 02:14:30.439 --> 02:14:35.840 was an account of the importance of mental conflict and body representation. It was 1578 02:14:35.920 --> 02:14:41.399 understood as a disorder characterized by psychic changes and emotional alterations that were accompanied by 1579 02:14:41.439 --> 02:14:46.560 physical pictures such as seizures and paralysis, without any apparent cause this is but 1580 02:14:46.680 --> 02:14:50.000 an objective medical cause. Beyond the psychological, in ancient times it was attributed 1581 02:14:50.039 --> 02:14:56.880 to the malfunction of the uterus. Jean Martin Charcot, father of 19th century 1582 02:14:56.000 --> 02:15:00.960 neurology and master of Freud, was one of the great scholars of hysteria. 1583 02:15:01.680 --> 02:15:05.079 In fact, he was the first to reject the hypothesis that hysteria was a 1584 02:15:05.159 --> 02:15:09.319 disease of the uterus and to point out that there was an underlying neurological problem 1585 02:15:09.399 --> 02:15:18.359 in those patients suffering from paralysis, analgesia or hypersensitivity. Likewise, Janet and 1586 02:15:18.439 --> 02:15:22.039 that Freud pointed out the secondary psychological harm to sexual abuse in childhood of many 1587 02:15:22.119 --> 02:15:28.800 of these patients. The hysteria study established very fruitful connections between neurology and psychiatry, 1588 02:15:28.640 --> 02:15:35.279 as it revealed the relationship between the psychic and motor conditions. But today 1589 02:15:35.319 --> 02:15:41.039 it is still a mysterious, complicated and difficult disease to solve. Hysteria is 1590 02:15:41.119 --> 02:15:46.079 considered by some as a condition that cannot be defined and will never be followed. 1591 02:15:46.880 --> 02:15:50.840 Hysteria is chameleonic, that is, its symptoms vary with the culture and 1592 02:15:50.920 --> 02:15:56.079 the time the patient has had to live. Its mutability makes it very difficult 1593 02:15:56.159 --> 02:16:01.439 to narrow down. It evolves according to the culture, society, fashions, 1594 02:16:01.800 --> 02:16:07.880 medical knowledge and attention given to it at each time. Throughout the 20th century 1595 02:16:07.039 --> 02:16:13.279 the classical manifestations of hysteria were decreasing in the Western world until they ended up 1596 02:16:13.319 --> 02:16:18.479 being replaced by those we now know as functional somatic syndromes. Fibromialge, chronic 1597 02:16:18.520 --> 02:16:24.000 fatigue syndrome and irritable bowel syndrome, among others, in which biological phenomena similar 1598 02:16:24.039 --> 02:16:28.399 to those of hysteria were observed, but transformed into their clinical expression according to 1599 02:16:28.479 --> 02:16:35.000 the sign of the times. The most important factors that have contributed to the 1600 02:16:35.040 --> 02:16:39.600 evolution of these functional syndromes are summed up very well by psychiatrist Luis Caballero in 1601 02:16:39.719 --> 02:16:43.360 his book A Gift from Julia Diez. On the one hand, the disassociation 1602 02:16:43.399 --> 02:16:48.120 of family life and the consequent loss of sense and instrumental utility of hysterical symptoms 1603 02:16:48.200 --> 02:16:52.799 in family psychodrama, that is, from a psychological and unconscious point of view, 1604 02:16:54.040 --> 02:16:58.399 the symptoms presented by the patient served him to avoid confrontations and confrontations and 1605 02:16:58.440 --> 02:17:05.319 so allowed him to avenge grievances. On the other hand, there is the 1606 02:17:05.399 --> 02:17:09.319 increasing sensitivity of the Western population to bodily discomfort, which is generally attributed to 1607 02:17:09.360 --> 02:17:16.360 better- accepted physical than psychological illnesses. Eleven. Today, the term hysteria 1608 02:17:16.440 --> 02:17:20.959 has fallen into disuse by its pejorative and sexist connotations and has been replaced by 1609 02:17:20.040 --> 02:17:24.600 that of histrionism, without it offering any clear advantage, either from the clinical 1610 02:17:24.680 --> 02:17:30.639 point of view or from the semantic point of view. In addition, the 1611 02:17:30.760 --> 02:17:33.520 functional term twelve is used to refer to a whole group of syndromes in which 1612 02:17:33.600 --> 02:17:39.319 there is an absence of identifiable medical cause. Some of the terms that continue 1613 02:17:39.399 --> 02:17:45.440 to be used are somatomorphic or physical symptoms that refer to bodily symptoms without psychosomatic 1614 02:17:45.479 --> 02:17:50.879 organic justification, which is synonymous with the former in that physical symptoms appear without 1615 02:17:50.959 --> 02:17:56.040 a demonstrable organic pathology. But here the symptoms are accompanied by damages of some 1616 02:17:56.159 --> 02:18:01.840 physiological system, e g, stomach bracelet, by conversive stress word indicating the 1617 02:18:01.920 --> 02:18:07.799 relationship between physical manifestations of psychic origin, but which reproduce symptoms of the order 1618 02:18:07.879 --> 02:18:15.639 of neurological or dissociative, term indicating that the disorder arises at an unconscious level 1619 02:18:15.719 --> 02:18:20.840 and that there is a disconnection of the mind with the body. However, 1620 02:18:22.239 --> 02:18:26.159 these terms continue to generate some confusion and are inaccurate when it comes to account 1621 02:18:26.239 --> 02:18:33.520 for all the factors involved in such tables. However, progress in neurosciences and 1622 02:18:33.559 --> 02:18:37.079 techniques that allow us to explore brain activity with extraordinary precision, for example, 1623 02:18:37.879 --> 02:18:45.159 functional magnetic resonance imaging has allowed us to observe that certain brain areas of patients 1624 02:18:45.200 --> 02:18:48.559 with hysterical paralysis are different from those of healthy subjects, who in an experiment 1625 02:18:48.600 --> 02:18:56.840 pretended to have that same paralysis. Perhaps if in the medical field we have 1626 02:18:56.920 --> 02:19:01.600 kept the functional word to refer to the symptoms ns without an organic cause identifiable 1627 02:19:01.719 --> 02:19:07.079 in more colloquial terms, we can continue to use somatization to encompass all of 1628 02:19:07.120 --> 02:19:09.920 the above and show that there are mental symptoms expressed through our body when attention 1629 02:19:11.040 --> 02:19:18.159 to the signs of the body is excessive. If I asked you to try 1630 02:19:18.239 --> 02:19:22.159 to think of a disorder where there is excessive attention to the body, it 1631 02:19:22.280 --> 02:19:26.239 is possible that the first thing that came to your head were eating behavior disorders, 1632 02:19:26.600 --> 02:19:30.479 since in these disorders an exaggerated importance is attached to the image and body 1633 02:19:30.559 --> 02:19:37.239 silhouette. But curiously, in these patients too we find a lack of connection 1634 02:19:37.319 --> 02:19:41.040 to their own body. Now I am not referring to this kind of concern, 1635 02:19:41.600 --> 02:19:46.040 but to the excessive tension towards the signals of the body, that is, 1636 02:19:46.399 --> 02:19:52.079 when the signals of the interoceptive interior are magnified, as happens in hypochondria 1637 02:19:52.079 --> 02:19:54.719 thirteen. In these subjects, any sign of the organism can be interpreted as 1638 02:19:54.799 --> 02:20:01.879 indicative of a disease. Moreover, these signs confirm a great fear of the 1639 02:20:01.959 --> 02:20:07.319 patient. I' m sure I can feel this burning because I' m 1640 02:20:07.479 --> 02:20:09.600 sick because I' ve contracted the H I. Moreover, in times of 1641 02:20:09.680 --> 02:20:13.719 pandemic, the term hypochondria has become fashionable, has gone viral and has started 1642 02:20:13.799 --> 02:20:18.760 to be used with the same lightness as we say. I' m stressed 1643 02:20:18.760 --> 02:20:24.120 out. We have all experienced some time of concern or concern about our health 1644 02:20:24.159 --> 02:20:28.680 since the outbreak of the pandemic. However, to this concern somewhat greater than 1645 02:20:28.719 --> 02:20:31.920 usual in the pandemic context, we might well call virochondria, but understand it 1646 02:20:31.959 --> 02:20:37.079 as a fear in the range of normality and proportional to the situation that we 1647 02:20:37.159 --> 02:20:43.040 have had to live only when that fear is irrational and excessive maintained in the 1648 02:20:43.120 --> 02:20:46.360 limitless time. Yes, for example, it slows me down and prevents me 1649 02:20:46.399 --> 02:20:52.360 from maintaining my usual daily activity. We can think in terms of a disorder 1650 02:20:52.440 --> 02:20:56.239 in the hypochondria about an exaggerated concern about suffering or contracting a serious illness. 1651 02:20:58.239 --> 02:21:03.159 The person misinterprets normal physical variations or sensations, such as the presence of all 1652 02:21:03.319 --> 02:21:07.680 or normal changes in heart rate. There is a misprocessing of body information accompanied 1653 02:21:07.719 --> 02:21:13.440 by a sense of defenselessness, which triggers anxiety for health. In addition, 1654 02:21:15.000 --> 02:21:18.399 uncertainty and a need for absolute certainty are often highly intolerant in these people. 1655 02:21:20.879 --> 02:21:24.879 When this discomfort occurs in an excessive and lasting way more than six months it 1656 02:21:26.000 --> 02:21:31.600 interferes with the functionality of the subject. We speak properly of disorder, but 1657 02:21:31.719 --> 02:21:35.319 in times of pandemic, it may be nuanced that hypochondria may appear as a 1658 02:21:35.399 --> 02:21:39.399 symptom associated with depressive and psychotic states. In other words, they would be 1659 02:21:39.479 --> 02:21:46.959 transient hypochondriac symptoms that experience subjects exposed to crisis situations. In addition, there 1660 02:21:48.120 --> 02:21:52.600 is another term that should be distinguished. It is lansophobia, a picture that 1661 02:21:52.680 --> 02:21:56.200 is easily confused with the previous one, but that belongs to the field of 1662 02:21:56.239 --> 02:22:03.719 phobias and has different characteristics. You knew that not all your concern for bodily 1663 02:22:03.879 --> 02:22:09.200 symptoms is hypochondria. Most of these symptoms will be normal, but they could 1664 02:22:09.319 --> 02:22:16.120 also be nosophobia. Let' s look at the differences between one and the 1665 02:22:16.200 --> 02:22:18.920 other to understand the subject with hypochondria We' ll call it H and densophobia. 1666 02:22:18.360 --> 02:22:24.319 N One H is convinced of having a serious illness. For example, 1667 02:22:24.760 --> 02:22:28.799 a cancer ne does not think it has the disease, but has an exaggerated 1668 02:22:28.920 --> 02:22:33.920 fear of contracting it. Two H. It is based on symptoms and body 1669 02:22:35.000 --> 02:22:39.520 sensations that it exhibits to confirm itself that it suffers from the disease in it. 1670 02:22:39.600 --> 02:22:45.159 He doesn' t usually have body symptoms. Three H and Peranalisa study 1671 02:22:45.280 --> 02:22:48.680 and interpret body symptoms. No, no, no, no, no, 1672 02:22:48.680 --> 02:22:48.680 no, no, no, no, no, no, no, no, 1673 02:22:48.680 --> 02:22:48.680 no, no, no, no, no, no, no, 1674 02:22:48.680 --> 02:22:48.680 no, no, no, no, no, no, no, no, 1675 02:22:48.680 --> 02:22:48.680 no, no, no, no, no, no, no, 1676 02:22:48.680 --> 02:22:48.680 no, no, no, no, no, no, no, no, 1677 02:22:48.680 --> 02:22:48.680 no, no, no, no, no, no, no, 1678 02:22:48.680 --> 02:22:48.680 no, no, no, no, no, no, no, no, 1679 02:22:48.680 --> 02:22:48.680 no, no, no, no, no, no, no, 1680 02:22:48.680 --> 02:22:48.680 no, no, no, no, no, no, no, no, 1681 02:22:48.680 --> 02:22:48.680 no, no, no, no, no, no, no, 1682 02:22:48.680 --> 02:22:50.239 no, no, no, no, no. What characterizes him is the 1683 02:22:50.280 --> 02:22:56.040 excessive irrationality of thought. Four hours. It cannot be removed from the head 1684 02:22:56.159 --> 02:23:01.239 that has contracted a terminal illness. N leads a more or less calm life, 1685 02:23:01.399 --> 02:23:07.399 provided it stays away from health centers that can confirm the disease. Five 1686 02:23:07.719 --> 02:23:11.639 hours goes from doctor to doctor Stapher Schapin waiting for one to confirm the disease. 1687 02:23:13.680 --> 02:23:18.520 Ne never goes to the doctor. By equivalence we could call him dapter 1688 02:23:18.840 --> 02:23:22.799 Boydens six h is megaphone style or amplification of symptoms and their diffusion. Or 1689 02:23:22.840 --> 02:23:28.319 he shares it. N is ostrich style, that is, prefers to hide 1690 02:23:28.360 --> 02:23:35.520 the head and live without knowing. These people are nato concealers. Seven h 1691 02:23:35.760 --> 02:23:39.559 is a detective. He attends talks, searches everywhere for information about the possible 1692 02:23:39.600 --> 02:23:45.399 disease. N is a avoider. He doesn' t see or read anything 1693 02:23:45.479 --> 02:23:50.600 he can identify with or remind him of illness. If you don' t 1694 02:23:50.680 --> 02:23:54.440 identify with either n or h you' ll just have a normal concern and 1695 02:23:54.520 --> 02:23:58.959 proportional to the situation I' ve touched you. Living as much as the 1696 02:23:58.040 --> 02:24:01.319 other limits us or in our day- to- day lives, because we 1697 02:24:01.319 --> 02:24:07.399 are short of time, they prevent us from being productive in our work, 1698 02:24:07.239 --> 02:24:11.680 they reduce our social relations in general diminish our quality of life. To take 1699 02:24:11.799 --> 02:24:16.319 note if you' re one of those who tends to hypochondria here you have 1700 02:24:16.360 --> 02:24:20.760 some healthy ways to deal with it. Try to remove yourself from the symptoms, 1701 02:24:22.239 --> 02:24:28.159 avoid searching for diseases on the Internet, identify the limitations it creates, 1702 02:24:28.399 --> 02:24:33.959 face fears and admit alternative views. Try to test reality, for example, 1703 02:24:35.239 --> 02:24:41.239 by writing something on the basis of information provided by professionals. The real possibilities 1704 02:24:41.319 --> 02:24:46.360 of our fears or worries, etcetera. Pay attention to the limitations it creates 1705 02:24:46.440 --> 02:24:54.680 and consult with a specialist. Chapter 11. The body and the passage of 1706 02:24:54.799 --> 02:25:01.559 time aging only have one body for life. Ideate it. That body struck 1707 02:25:01.639 --> 02:25:07.879 me, it became fragile, weakened by the passage of time, wrinkled, 1708 02:25:07.319 --> 02:25:13.840 bent with a decrease and slowing of the bravisinence movements of those who have suffered 1709 02:25:13.879 --> 02:25:18.680 hostomuscular injuries. There, in the small hall of Acts of the University of 1710 02:25:18.760 --> 02:25:22.399 Zaragoza, were Mario Bunge, at the age of ninety, one of the 1711 02:25:22.520 --> 02:25:28.319 most important contemporary philosophers. Little did he know about his philosophy at the time. 1712 02:25:28.559 --> 02:25:33.200 So what first caught my attention was something that seemed incongruous of that body 1713 02:25:33.239 --> 02:25:37.959 already punished for the years. One of the most lucid and eloquent speeches I 1714 02:25:39.040 --> 02:25:43.520 have ever heard came out. The words sprang up in an agile manner, 1715 02:25:43.079 --> 02:25:48.360 the associative capacity was overwhelming and the sense of subtle, elegant and fast humor. 1716 02:25:48.440 --> 02:25:52.760 At that time, I was a victim of the prejudices of my stereotypes 1717 02:25:52.840 --> 02:25:56.479 about the old age of Dadasism and they were very unaware of what is happening 1718 02:25:56.479 --> 02:26:01.680 at this stage. My work put outside in psychogeriatric consultations allowed me to realize 1719 02:26:01.760 --> 02:26:07.280 this reality. Today, many people over the age of 90 enjoy full cognitive 1720 02:26:07.319 --> 02:26:15.559 abilities. Like everything in life, old age is also relative in psychogeriatric consultations 1721 02:26:15.639 --> 02:26:20.600 where those over seventy- five years of age arrive. A The only ones 1722 02:26:20.719 --> 02:26:22.760 we consider to be elders are those of ninety- five. Upstairs, those 1723 02:26:24.799 --> 02:26:28.280 in the 70s or 80s are young and those in the 80s are older. 1724 02:26:30.120 --> 02:26:31.280 That' s what we' re talking about. Among those who dedicated ourselves 1725 02:26:31.399 --> 02:26:37.520 to this field has come a young patient of seventy- seven years of age 1726 02:26:37.600 --> 02:26:41.120 with a depressive picture. We can say that the title of elder in our 1727 02:26:41.239 --> 02:26:46.239 consultations is not reached until the nineties are over. In my experience in this 1728 02:26:46.319 --> 02:26:50.600 field there are several false myths that I hear frequently and that usually bring my 1729 02:26:50.680 --> 02:26:56.680 patients' relatives to consultation. With age he has lost many cognitive abilities. 1730 02:26:56.200 --> 02:27:01.159 Some say it' s older and it' s normal that I have some 1731 02:27:01.600 --> 02:27:07.399 dementia, others point and the more widespread among the patients themselves I' m 1732 02:27:07.479 --> 02:27:09.920 too old to do those things, or it' s too late to study 1733 02:27:09.920 --> 02:27:13.079 a language. Older people can not only learn new things, but must. 1734 02:27:16.280 --> 02:27:20.760 All these myths and false beliefs come from the negative stereotypes that exist about old 1735 02:27:20.879 --> 02:27:24.799 age and that imply that it is no longer considered as an expression of experience 1736 02:27:24.920 --> 02:27:28.399 and wisdom, but is associated with a loss of abilities and decay, so 1737 02:27:28.479 --> 02:27:35.159 experience loses value. Negative cliches lead to what is known as ageism or age 1738 02:27:35.319 --> 02:27:39.680 discrimination, a term coined in the 1960s by Robert Butlan, a type of 1739 02:27:39.760 --> 02:27:43.440 exclusion that makes older people have less access to jobs than young people who are 1740 02:27:43.479 --> 02:27:48.239 treated in a discriminatory manner or even who are treated childishly by the population. 1741 02:27:54.000 --> 02:27:56.399 With the latter, I mean what othertop has been called talking about childishing the 1742 02:27:56.479 --> 02:28:07.079 elderly person. Let' s look at an example of how these little pills 1743 02:28:07.159 --> 02:28:13.000 are being taken by everyone, or the healthcare professional addresses the relatives directly, 1744 02:28:13.680 --> 02:28:20.920 ignoring or leaving the patient in the background. Paquita is also a professor and 1745 02:28:20.000 --> 02:28:24.159 emeritus professor at the university and is at a time in her life when she 1746 02:28:24.360 --> 02:28:26.879 is able to enjoy more than ever, travel and devote time to social relations. 1747 02:28:28.360 --> 02:28:33.239 But she' s still treated like she' s an incompetent person. 1748 02:28:35.040 --> 02:28:39.959 We have this kind of stigma so internalized that some older people as soon as 1749 02:28:39.040 --> 02:28:43.120 certain disappointments appear or do not find the word they want to say, start 1750 02:28:43.200 --> 02:28:48.360 to fear that they will develop a dementia. Many times they get to consult 1751 02:28:48.479 --> 02:28:50.719 about it, without realizing that these memory failures are often related to an accelerated 1752 02:28:50.799 --> 02:28:58.719 and stressful pace of life or to having too many things in mind. When 1753 02:28:58.799 --> 02:29:01.559 this happens di s gno innuyes the level of attention. One of the cognitive 1754 02:29:01.639 --> 02:29:07.639 functions that facilitates memorization young people who feel old and old people who feel young. 1755 02:29:11.000 --> 02:29:15.559 The most weight factor when you think about aging is age. However, 1756 02:29:15.920 --> 02:29:22.360 it is important to note that there are different types of age, chronological age 1757 02:29:22.479 --> 02:29:26.799 that we have according to the calendar Biological age, which has the body, 1758 02:29:28.319 --> 02:29:31.280 which will vary according to what we have treated or cared for. Physical age, 1759 02:29:31.680 --> 02:29:35.600 which we appear to be by our physique, our lifestyle, etcetera. 1760 02:29:37.000 --> 02:29:43.559 Psychological age, which we feel, social age, which corresponds to us by 1761 02:29:43.600 --> 02:29:48.159 our social group, by our environment. There are very young people who surround 1762 02:29:48.200 --> 02:29:52.799 themselves with older people and vice versa. If there' s an age we 1763 02:29:52.879 --> 02:29:54.159 can change, it' s definitely the psychological age. It comes through our 1764 02:29:54.239 --> 02:29:58.799 attitude, well through a healthy lifestyle. It' s been s s s 1765 02:29:58.879 --> 02:30:00.000 s s s s s s s s s s s s s s s 1766 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1767 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1768 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1769 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1770 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1771 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1772 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1773 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1774 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1775 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1776 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1777 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1778 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1779 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1780 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1781 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1782 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1783 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1784 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1785 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1786 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1787 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1788 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1789 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1790 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1791 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1792 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1793 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1794 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1795 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1796 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1797 02:30:00.000 --> 02:30:00.000 s s s s s s s s s s s s s s s 1798 02:30:00.000 --> 02:30:01.440 s s s s s s s s Young people have more to do with 1799 02:30:01.520 --> 02:30:05.319 that psychological age, with continuing to be curious about things and about life, 1800 02:30:05.719 --> 02:30:09.040 with greed, with continuing to learn, with facing difficulties with creativity and with 1801 02:30:09.159 --> 02:30:15.440 moving away from the stereotypes of old age. Sometimes we strive to fight the 1802 02:30:15.520 --> 02:30:20.559 passage of time, against the chronological age, trying to artificially change the biological, 1803 02:30:20.120 --> 02:30:26.719 resorting to all kinds of aesthetic touches and even surgical interventions. We try 1804 02:30:26.840 --> 02:30:33.079 to patch the body and I am not trying to convince you not to resort 1805 02:30:33.079 --> 02:30:37.360 to these techniques, although perhaps it is worth remembering that their use must be 1806 02:30:37.399 --> 02:30:41.040 accompanied at least by the acceptance of the passage of time, because otherwise we 1807 02:30:41.120 --> 02:30:45.879 will enter into an endless struggle and without senses, entry into the external aspect 1808 02:30:45.959 --> 02:30:48.879 of the body, while we will forget the inner one or spend less time 1809 02:30:48.879 --> 02:30:54.159 with it. Having a full life and enjoying it implies enjoying the way and 1810 02:30:54.200 --> 02:30:58.680 accepting that the passage of time is inevitable and a complete privilege spoilers of the 1811 02:30:58.719 --> 02:31:05.479 eight stages of psychosocial development. We all consider anyone mortal, except ourselves Sigmund 1812 02:31:05.520 --> 02:31:15.719 Freud. With aging, a series of anatomical, functional and physical transformations take 1813 02:31:15.760 --> 02:31:20.440 place that take on the greatest importance in the person. While we said that 1814 02:31:20.559 --> 02:31:24.920 often the body goes unnoticed, for many elders, the body can come to 1815 02:31:24.959 --> 02:31:30.639 a constant presence and with a negative connotation. The body weighs or feels lacking 1816 02:31:30.760 --> 02:31:37.639 in energy, contact is made with the fragility of human matter. Death ceases 1817 02:31:37.719 --> 02:31:41.920 to be something impersonal and distant to become a real and inescapable fact, both 1818 02:31:41.920 --> 02:31:48.559 for others and for oneself. Other changes also pose a psychological challenge for the 1819 02:31:48.600 --> 02:31:52.600 older adult, a repeated loss of family and friends. Therefore, there can 1820 02:31:52.719 --> 02:31:58.559 be impoverishment of the relational and social fabric and a greater number of griefs for 1821 02:31:58.639 --> 02:32:03.040 loss of people and significant ns in life. A major change in the factors 1822 02:32:03.079 --> 02:32:07.719 that provided recognition, power or sense of usefulness, such as work, a 1823 02:32:07.799 --> 02:32:11.440 sense of defencelessness in the face of economic aspects, pensions that do not always 1824 02:32:11.600 --> 02:32:18.959 depend on personal effort, but on political decisions, greater institutionalization. Moves and 1825 02:32:20.000 --> 02:32:24.879 changes in your usual home are stress generators. There is a greater tendency for 1826 02:32:24.920 --> 02:32:31.000 interiority to review one' s life and seek meaning for it. The ability 1827 02:32:31.079 --> 02:32:35.000 to overcome these changes will depend on the acceptance of the passage of time, 1828 02:32:35.280 --> 02:32:39.319 as well as the ability to adapt and live a meaningful life. Some of 1829 02:32:39.440 --> 02:32:43.479 these aspects may vary slightly depending on the time it has come to live in 1830 02:32:43.559 --> 02:32:48.520 the person or culture in which he or she has grown up, since in 1831 02:32:48.639 --> 02:32:52.399 some Eastern cultures old age is linked to wisdom and ability to contribute to others 1832 02:32:52.520 --> 02:32:58.280 and older ones have authority in families in Western societies. However, this can 1833 02:32:58.319 --> 02:33:01.840 be seen as being provided with many of the support that it had at previous 1834 02:33:01.920 --> 02:33:07.120 stages. Reaching this phase of life in which they unite past and future implies 1835 02:33:07.159 --> 02:33:13.120 accepting and adapting to it. For much it will also be time to enjoy 1836 02:33:13.120 --> 02:33:18.600 relaxation, to enjoy the time to continue cultivating your passions. The way we 1837 02:33:18.639 --> 02:33:22.639 face this stage will depend not only on the circumstances that accompany us, but 1838 02:33:22.000 --> 02:33:26.719 on our attitude, on our ability to adapt to a stretch of life in 1839 02:33:26.799 --> 02:33:33.719 which we are forced to contemplate death closely. The renowned psychoanalyst and Erikson has 1840 02:33:33.840 --> 02:33:37.040 pointed out that there are eight phases in the psychosocial development of the person, 1841 02:33:37.200 --> 02:33:43.000 from birth to adulthood. Late. It is not my intention to carve them 1842 02:33:43.520 --> 02:33:46.600 all, but to emphasize one last one, that which, incidentally, we 1843 02:33:48.000 --> 02:33:52.280 should bear more in mind. Each of the stages described by this author is 1844 02:33:52.360 --> 02:33:56.959 based on the successful completion of the previous one. They are all characterized by 1845 02:33:58.079 --> 02:34:03.559 a psychosocial crisis of two opposing forces. If we successfully overcome these crises, 1846 02:34:03.920 --> 02:34:07.120 new strengths are added to our self that enable us to overcome the next stage. 1847 02:34:09.639 --> 02:34:13.680 Stage one, Trust in mistrust, zero to eighteen months of age. 1848 02:34:16.479 --> 02:34:22.200 Stage two. Autonomy in the face of shame and doubt eighteen months, three 1849 02:34:22.879 --> 02:34:28.799 years, stage three. Guilt initiative three to five years. Stage four, 1850 02:34:30.200 --> 02:34:35.600 laborious versus inferiority, five to thirteen years. Stage five. Exploring identity in 1851 02:34:35.680 --> 02:34:41.040 the face of the spread of identity thirteen to twenty- one years. Stage 1852 02:34:41.200 --> 02:34:45.719 six. Intimacy in the face of isolation, twenty- one to forty years. 1853 02:34:46.440 --> 02:34:52.639 Stage seven. Generativity in the face of stagnation forty to sixty years, 1854 02:34:54.360 --> 02:34:56.719 stage eight integrity of the self in the face of despair from the sixties. 1855 02:34:58.360 --> 02:35:03.639 Integrity refers to the ability to evaluate one' s life, give it meaning, 1856 02:35:03.000 --> 02:35:07.200 consider everything it has deserved, the worth of being lived, to take 1857 02:35:07.280 --> 02:35:13.760 responsibility for and accept the different experiences and to have been able to elaborate the 1858 02:35:13.879 --> 02:35:18.680 losses or to face with creativity the disappointments of life, all of which in 1859 02:35:18.760 --> 02:35:20.399 order to accept one' s own finitude and death. People who have transcended 1860 02:35:20.479 --> 02:35:24.840 their own being through the care of children, grandchildren or other human persons or 1861 02:35:24.879 --> 02:35:31.120 collectives and who have contributed something in the emotional, relational, labor, scientific, 1862 02:35:31.559 --> 02:35:35.319 etc field, no matter how little it has been, reach a state 1863 02:35:35.399 --> 02:35:41.559 of integrity and accept their life as unique and unrepeatable. However, many of 1864 02:35:41.600 --> 02:35:46.639 these qualities may be compromised by the subject' s physical and psychological conditions or 1865 02:35:46.719 --> 02:35:52.440 adverse circumstances. It will not always be easy to maintain the feeling of personal 1866 02:35:52.440 --> 02:35:56.239 well- being. In fact, feelings of despair may appear because of the 1867 02:35:56.239 --> 02:36:00.719 fear and anguish that death causes. The person may have the feeling that he 1868 02:36:00.840 --> 02:36:03.280 or she is not able to rework everything lost, that he or she has 1869 02:36:03.399 --> 02:36:07.959 no life left or time to go back, etc. The feeling of loss 1870 02:36:07.000 --> 02:36:13.079 is then imposed. There is no doubt that the reality of old age is 1871 02:36:13.159 --> 02:36:18.559 complex and sometimes they offer models of generalists and simplistics that are inadequate to address 1872 02:36:18.719 --> 02:36:22.520 ageing because they are based on an disproportionate cult of youth. Perhaps one of 1873 02:36:22.520 --> 02:36:26.639 the most important keys is to take the reins of life in time from very 1874 02:36:26.719 --> 02:36:31.000 soon so as not to live drifting or alien to the passage of time, 1875 02:36:31.559 --> 02:36:35.159 without taking responsibility or accepting the reality that is imposed on us. Knowing these 1876 02:36:35.239 --> 02:36:39.040 stages and knowing what is in our hands. Changing us will be a big 1877 02:36:39.040 --> 02:36:43.000 help. It will make us more likely to arrive with integrity at the last 1878 02:36:43.079 --> 02:36:48.719 stage. At the same time, becoming aware of our limits will allow us 1879 02:36:48.760 --> 02:36:54.239 to live more responsibly and fully with ourselves, appreciate the little things of life 1880 02:36:54.360 --> 02:36:58.239 and get excited about what the passage of time in our body is all about. 1881 02:37:01.360 --> 02:37:05.639 What really happens in our body with the passage of time, when do 1882 02:37:05.719 --> 02:37:09.799 we begin to age? Everything happens in a very slow way and the changes 1883 02:37:09.879 --> 02:37:15.840 we have to look for first in our cells, As they age, their 1884 02:37:15.920 --> 02:37:22.280 functioning deteriorates and in the end those aged cells will die something typical of the 1885 02:37:22.360 --> 02:37:28.040 functioning of our organism. There is a kind of programmed death of arachirius or 1886 02:37:28.120 --> 02:37:33.120 cell suicide, which we call apoptosis. Many cells are programmed for it and 1887 02:37:33.280 --> 02:37:35.680 this comes encoded in their genes and in turn, determined by the age of 1888 02:37:35.799 --> 02:37:41.040 the cell. In this way, the aged cells will die to leave room 1889 02:37:41.120 --> 02:37:46.239 for the new ones. Cells may also die from other factors, such as 1890 02:37:46.319 --> 02:37:50.639 the fact that there is an excess of cells or that some are injured by 1891 02:37:50.760 --> 02:37:54.959 harmful substances, such as radiation, chemotherapy drugs, free radicals, etc. 1892 02:37:58.479 --> 02:38:01.639 On the other hand, the cells of our null body die on their own, 1893 02:38:01.719 --> 02:38:05.319 because they can only divide a limited number of times that is inscribed in 1894 02:38:05.360 --> 02:38:09.360 their genes. When a cell can' t keep dividing, it gets bigger 1895 02:38:09.479 --> 02:38:16.159 and dies soon. The mechanism that limits this cell division is directly related to 1896 02:38:16.280 --> 02:38:22.280 a structure that we have on chromosomes and is called telomere. Telomeres are the 1897 02:38:22.319 --> 02:38:26.600 ends of chromosomes and are composed of short and repeated sequences of DNA that guarantee 1898 02:38:26.639 --> 02:38:31.520 genomic stability and that are shortened in each cell division until they become so small 1899 02:38:31.600 --> 02:38:35.959 that chromosomal stability is endangered, something like cellular chronometers that carry the countdown. 1900 02:38:41.239 --> 02:38:43.799 Over time, telomeres become so short that the cell can no longer be divided. 1901 02:38:46.760 --> 02:38:52.559 That' s why some talk about a programmed senescence that takes place when 1902 02:38:52.680 --> 02:38:58.159 the cell stops dividing. To remember it more easily, telomeres have been compared 1903 02:38:58.239 --> 02:39:05.879 to the ends of shoelaces. The proper functioning of our organs depends on the 1904 02:39:05.959 --> 02:39:11.000 proper functioning of our cells. If they age and function worse or die and 1905 02:39:11.040 --> 02:39:15.920 are not replaced, as in some organs, the total number of cells will 1906 02:39:16.000 --> 02:39:22.920 gradually decrease and alter the corresponding organ. However, not all organs age at 1907 02:39:22.920 --> 02:39:28.760 the same speed. In the testicles and ovaries gonads, the number of cells 1908 02:39:28.879 --> 02:39:33.440 decreases markedly with age. Other more exposed organs, such as the skin, 1909 02:39:33.559 --> 02:39:39.319 will show the first signs of aging. Passed to the twenties when the first 1910 02:39:39.399 --> 02:39:45.600 wrinkles appear. Most internal functions also decrease with age. Shortly before the age 1911 02:39:45.760 --> 02:39:50.840 of thirty, a gradual but steady decline begins. In this field, the 1912 02:39:50.920 --> 02:39:54.760 brain presents itself as a special organ, since here aging is much slower, 1913 02:39:54.120 --> 02:39:58.559 to the point that, if the person is in good health, his or 1914 02:39:58.639 --> 02:40:05.200 her brain can reach practically intact to the advanced adult age. When aging begins. 1915 02:40:07.520 --> 02:40:11.719 Strictly speaking, it could be said that we have grown old since we 1916 02:40:11.719 --> 02:40:16.760 arrived in the world. In fact, if we measure biomarkers like telomeres, 1917 02:40:16.079 --> 02:40:20.479 we will see that in the newborn they are much longer than in the young 1918 02:40:20.559 --> 02:40:24.360 child and that they are shortened accordingly. We' re doing years. But 1919 02:40:24.479 --> 02:40:31.239 this is striking and very paradoxical. Not why one would expect aging to start 1920 02:40:31.319 --> 02:40:37.559 just when growth ends when we finish developing. If we take into account that 1921 02:40:37.600 --> 02:40:43.040 the development of the brain goes in parallel with that of our superior cognitive abilities, 1922 02:40:43.680 --> 02:40:46.799 our reflexive, ethical and moral capacity, we could say that it coincides 1923 02:40:46.879 --> 02:40:52.600 with the culmination of the development of the prefrontal cortex around twenty years. It 1924 02:40:52.719 --> 02:40:58.239 is the moment when we have full mental powers when we can be legally held 1925 02:40:58.440 --> 02:41:05.280 accountable because we are held responsible for our conduct. You knew that there are 1926 02:41:05.399 --> 02:41:11.079 several biological markers that have been studied in relation to aging. The telomeres mentioned 1927 02:41:11.239 --> 02:41:16.280 above, those ends of chromosomes, whose wear indicates an increased risk of cancer 1928 02:41:16.440 --> 02:41:24.559 and whose shortening has been associated with aging. DNA methylation is the process by 1929 02:41:24.639 --> 02:41:28.319 which methyl che three groups are added to DNA, which impacts gene transcription. 1930 02:41:30.319 --> 02:41:33.840 For example, deactivating that geni causes patterns to form that allow us to stimulate 1931 02:41:33.959 --> 02:41:39.440 how quickly or slowly we age in relation to our chronological age. This process, 1932 02:41:39.840 --> 02:41:43.879 in fact, is the basis of the epigenetics that I will talk to 1933 02:41:43.959 --> 02:41:48.639 you about in the following pages. It is an important predictor of the risk 1934 02:41:48.680 --> 02:41:54.840 of getting neurodegenerative diseases such as alcheimer, cardiovascular diseases, or cancer. Immune 1935 02:41:54.959 --> 02:41:58.840 biomarkers. The presence of some specific types of our defense cells, lymphocytes, 1936 02:42:00.440 --> 02:42:07.000 has been associated with an acceleration or slowing of aging. Just be born. 1937 02:42:07.399 --> 02:42:13.079 These markers are the ones that largely determine aging, but as we turn out 1938 02:42:13.120 --> 02:42:16.120 to be years old, it is the ambioma that becomes heavier because of its 1939 02:42:16.239 --> 02:42:22.120 cumulative character. It seems logical to think that when we are just born, 1940 02:42:22.319 --> 02:42:26.360 it has not given us time to interact with the environment and, therefore, 1941 02:42:26.879 --> 02:42:30.920 almost everything depends on what we bring from factory into our genes. Fortunately, 1942 02:42:31.360 --> 02:42:33.840 it seems that this is reversed with age and that, therefore, we can 1943 02:42:33.959 --> 02:42:39.559 influence how we age, that is, that we can modulate, accelerate or 1944 02:42:39.559 --> 02:42:43.879 slow it down. Our lifestyle, environmental noise, pollution, food, stress, 1945 02:42:45.319 --> 02:42:48.799 and genetic heritage interact with each other and shape our health and quality of 1946 02:42:48.879 --> 02:42:54.600 life. Although there are factors beyond our control, such as having been born 1947 02:42:54.639 --> 02:42:58.959 in a country at war or having experienced traumatic events in it, childhood there 1948 02:42:58.959 --> 02:43:05.479 are other environmental variables that, if it is in our hands, change, 1949 02:43:05.559 --> 02:43:11.760 for example, the stress, the food, the air we breathe. In 1950 02:43:11.840 --> 02:43:16.280 short, what we do for our health, the brain is the New Saxy 1951 02:43:18.680 --> 02:43:22.520 every human being. If you propose, you can be a sculptor of your 1952 02:43:22.600 --> 02:43:28.159 own brain. Santiago Ramón and Cajal said that not all organs age at the 1953 02:43:28.239 --> 02:43:33.879 same time nor do they lose the same number of cells. The brain is 1954 02:43:33.040 --> 02:43:37.559 the best example. A healthy person who reaches advanced adulthood does not have to 1955 02:43:37.719 --> 02:43:43.799 have lost a lot of mental ability. However, in Alzheimer' s disease, 1956 02:43:43.319 --> 02:43:48.360 Parkinson' s disease or in a stroke or other diseases called neurodegenerative diseases, 1957 02:43:48.840 --> 02:43:56.360 there is a progressive loss of neurons therefore of functions. A person who 1958 02:43:56.440 --> 02:44:01.079 does not suffer from disease would not have to have cognitive impairment, that is, 1959 02:44:01.479 --> 02:44:03.799 a decline in his or her higher cognitive abilities. Language, memory, 1960 02:44:05.120 --> 02:44:11.159 attention, concentration, executive functions, etcetera. There' s no excuse. 1961 02:44:11.200 --> 02:44:16.799 We can have an old but young brain at the same time. Maybe that 1962 02:44:16.920 --> 02:44:20.840 ' s why most people repeat I often feel the same as when I was 1963 02:44:20.920 --> 02:44:26.360 20 years old trapped inside a wrinkled body. The brain has more neurons than 1964 02:44:26.440 --> 02:44:33.840 it needs to perform most of its functions. This is called redundancy. This 1965 02:44:33.920 --> 02:44:37.319 property, along with the ability to establish new synaptic connections through brain cells and 1966 02:44:37.360 --> 02:44:43.760 the ability to neurogenesis form new neurons in some brain areas, makes the brain 1967 02:44:43.760 --> 02:44:50.239 able to compensate for the passage of time. In addition, the brain works 1968 02:44:50.319 --> 02:44:52.840 largely under the ema yus of odo to be used or disaster of it. 1969 02:44:54.799 --> 02:44:58.680 The more we drive this organ with new stimuli, such as the learning of 1970 02:44:58.760 --> 02:45:03.680 our own narrowness, the greater the number of neural synapses connections that will be 1971 02:45:03.760 --> 02:45:07.680 established, that is, new paths, new pathways, new paths in the 1972 02:45:09.120 --> 02:45:15.760 brain, brain circuits. The more we have, the greater our ability to 1973 02:45:15.879 --> 02:45:22.920 adapt and resolve conflicts, because we will be able to come up with different 1974 02:45:22.000 --> 02:45:26.719 options to solve a problem. However, if we always do the same thing 1975 02:45:26.799 --> 02:45:31.239 and do not introduce any new change or learning, our brain will get used 1976 02:45:31.280 --> 02:45:35.159 to thinking the same way, to always going the same way and as if 1977 02:45:35.319 --> 02:45:39.200 a path on a snowy mountain, it is. The more we go through 1978 02:45:39.200 --> 02:45:43.680 it, the easier it will be for us to move. As long as 1979 02:45:43.799 --> 02:45:48.319 we open a new path, we will have to do much more. And 1980 02:45:48.399 --> 02:45:52.879 here we have to talk about the famous neuroplasticity, that property that the brain 1981 02:45:52.959 --> 02:45:56.920 has to establish new connections, therefore, to modify and mold itself. Like 1982 02:45:58.000 --> 02:46:03.239 it' s made of plasticine. We could say that we have the potential 1983 02:46:03.360 --> 02:46:07.280 to sculpt our own brain from interaction with the environment. Our brain is not 1984 02:46:07.399 --> 02:46:11.639 a muscle, but it' s plastic and that' s why we can 1985 02:46:11.639 --> 02:46:16.520 also train it. The Nobel Prize laureate eirt tends to whom we owe this 1986 02:46:16.520 --> 02:46:20.600 wonderful concept. He said that our brain is constantly changing and that even the 1987 02:46:20.719 --> 02:46:28.920 same therapy produces brain changes. You knew our brain was much more flexible than 1988 02:46:28.000 --> 02:46:35.719 you think. In fact, it' s plastic or rather neuroplastic. Today 1989 02:46:35.719 --> 02:46:39.959 we know that the brain is able to generate new neurons in some regions and 1990 02:46:39.040 --> 02:46:46.440 even to modify both functionally and structurally. Neuroplasticity occurs because our neurons activate and 1991 02:46:46.479 --> 02:46:52.520 transmit information to each other. When this simultaneous activation is repeated, with a 1992 02:46:52.639 --> 02:46:58.000 certain frequency, the neurons themselves undertake an intense process of union between them by 1993 02:46:58.079 --> 02:47:05.319 creating neural ramifications that modify their microstructure. They will thus be much better prepared 1994 02:47:05.399 --> 02:47:09.040 to send information and to activate at the same time. Hence the well- 1995 02:47:09.639 --> 02:47:13.600 known phrase in the scientific world of nova hanstei fires and the neurons that are 1996 02:47:13.680 --> 02:47:20.239 activated at the same time remain connected. Neuronal plasticity therefore shows the faculty of 1997 02:47:20.239 --> 02:47:24.959 our brain to restructure and cope with certain cognitive impairment lesions, tumors, etc. 1998 02:47:28.239 --> 02:47:31.760 It will be a matter of time before knowledge of this fascinating capacity can 1999 02:47:31.840 --> 02:47:39.440 be used to cope with certain neurodegenerative diseases and disorders. Synaptic plasticity was demonstrated 2000 02:47:39.520 --> 02:47:43.879 by scientist erect Kendall, who received the Nobel Prize in Medicine for his research 2001 02:47:43.000 --> 02:47:52.040 on strengthening neural connections associated with long- term learning and memory formation. In 2002 02:47:52.159 --> 02:47:54.920 fact, it was observed that London taxi drivers learning by heart routes to obtain 2003 02:47:56.000 --> 02:48:00.280 the license had a higher amount of gray substance in the right hippocampus, area 2004 02:48:00.360 --> 02:48:03.559 related to space navigation and that, on the other hand, jugglers present more 2005 02:48:03.840 --> 02:48:11.360 grey substance in areas related to motor and visual activity. Similar studies are being 2006 02:48:11.479 --> 02:48:18.959 done with people who meditate and the findings are very promising. This neuronal plasticity 2007 02:48:18.040 --> 02:48:22.360 makes our ability to adapt to circumstances very high, so it' s important 2008 02:48:22.479 --> 02:48:28.719 to keep it in mind and not waste it. But then we can talk 2009 02:48:28.840 --> 02:48:35.399 about brain changes shared by all older people. Generally speaking, these people can 2010 02:48:35.520 --> 02:48:41.639 have the same brain performance as younger people. Differences write that older people react 2011 02:48:41.719 --> 02:48:46.840 and perform tasks more slowly, but if they are given a little more time, 2012 02:48:48.079 --> 02:48:52.840 they are able to perform them correctly. From the age of seventy, 2013 02:48:54.239 --> 02:49:00.680 some mental functions, such as processing speed, executives and level of attention, 2014 02:49:00.920 --> 02:49:07.520 may be diminished and affect other functions, such as memory, secondaryly. Hence, 2015 02:49:07.760 --> 02:49:11.920 as we said before, it is so common that with age people begin 2016 02:49:11.000 --> 02:49:16.399 to fear that they are developing dementia insofar as they are not so memory failures 2017 02:49:16.479 --> 02:49:20.319 that they are actually the result of other functions and not directly from memory. 2018 02:49:22.760 --> 02:49:28.280 Finally, neuroimage studies show a greater intervention of concomitant brain regions to achieve the 2019 02:49:28.360 --> 02:49:31.920 same result as if the brain had to use more resources and make a greater 2020 02:49:33.000 --> 02:49:37.319 effort to reach the same point. However, if they have reached adulthood safely 2021 02:49:37.360 --> 02:49:41.520 and have the necessary time, older people can achieve the same results as younger 2022 02:49:41.600 --> 02:49:50.040 ones. We must not forget that accumulated knowledge gives us another perspective and a 2023 02:49:50.159 --> 02:49:56.079 good associative capacity. The key is to continue to surprise us and stimulate our 2024 02:49:56.200 --> 02:50:00.360 brain with some of the factors that are scientifically endorsed as drivers of the table 2025 02:50:00.440 --> 02:50:03.479 improve our cognition, such as physical activity, cognitive enrichment and social relationships. 2026 02:50:07.440 --> 02:50:16.040 Aging can be slowed down. Luck favors the prepared mind. Louis paster. 2027 02:50:16.440 --> 02:50:22.000 Ageing is understood by most of the scientific community as a natural and inevitable process. 2028 02:50:24.120 --> 02:50:28.159 Large companies have launched themselves into an irrepressible race to find the elixir of 2029 02:50:28.200 --> 02:50:31.360 eternal youth and there are even those who see aging as a disease that can 2030 02:50:31.440 --> 02:50:37.440 be treated and cured. However, with data from current science, we cannot 2031 02:50:37.440 --> 02:50:43.680 make such an assertion about aging. Let' s just say we' re 2032 02:50:43.719 --> 02:50:46.280 not in a position to refute Wentston Churchill' s famous phrase. There are 2033 02:50:46.360 --> 02:50:48.959 only two things safe in this life, taxes and death, at least in 2034 02:50:50.040 --> 02:50:56.239 all its extent, as more than one uses trickery to evade taxes. Now, 2035 02:50:56.479 --> 02:51:01.120 if we cannot cure death, we can always delay the at least modulate 2036 02:51:01.440 --> 02:51:05.120 it. And to talk about this, we need to talk about epigenetics first. 2037 02:51:07.479 --> 02:51:13.319 What is epigenetics? We are the result of a beautiful dance between our 2038 02:51:13.399 --> 02:51:18.559 genes and our environment. If I asked you what you' d rather have 2039 02:51:18.680 --> 02:51:22.280 the genes or the environment, which one you' d choose. Genetics would 2040 02:51:22.360 --> 02:51:26.159 be something like the seeds that one sows under the ground to plant a tree, 2041 02:51:26.520 --> 02:51:30.479 while the environment would represent the land that surrounds it its geographical location, 2042 02:51:31.159 --> 02:51:35.319 the direct or familiar environment, where it is located, the fertilizer and care 2043 02:51:35.399 --> 02:51:39.399 it receives, etc. The environment represents the most moldable part, although in 2044 02:51:39.440 --> 02:51:43.719 the first years of life it also comes to us imposed, for example, 2045 02:51:43.920 --> 02:51:46.600 if we have been born in a country at war, and it will also 2046 02:51:46.719 --> 02:51:52.600 be decisive in the germination of those seeds. You may not see it clearly, 2047 02:51:52.920 --> 02:51:56.319 because it may seem as important as what we inherit on our chromosomes, 2048 02:51:56.680 --> 02:52:00.680 as the environment around us. Now, the genetic gene is not as immovable 2049 02:52:00.799 --> 02:52:05.879 as it may appear. In fact, an emotional, intense or traumatic experience 2050 02:52:07.000 --> 02:52:11.719 could modify our genes and reach our offspring. This is explained by epigenetics, 2051 02:52:13.200 --> 02:52:18.840 the science that allows us to understand why two identical monozygous twins develop different personalities 2052 02:52:18.959 --> 02:52:24.879 or present different medical conditions despite sharing the same DNA. The reason lies precisely 2053 02:52:24.319 --> 02:52:28.760 in this modulation of the expressiveness of DNA, which is mediated by the environment. 2054 02:52:31.280 --> 02:52:33.680 This modulation is exercised through the placement of pins on DNA and which are 2055 02:52:33.760 --> 02:52:39.360 known as methylation, chemical markings that, placed on the genetic material, are 2056 02:52:39.440 --> 02:52:46.479 capable of activating or deactivating the expression of DNA. In short, our environment 2057 02:52:46.559 --> 02:52:52.559 can lead to changes in ADN. From this point of view, the potential 2058 02:52:52.639 --> 02:52:56.280 of what surrounds us and what surrounds us is multiplied. We have the potential 2059 02:52:56.360 --> 02:53:00.280 to influence both what we have received by genetics and what we have had in 2060 02:53:00.360 --> 02:53:07.280 environmental circumstances. At least to a certain extent. You knew that epigenetics comes 2061 02:53:07.399 --> 02:53:13.479 from the Greek EPI which means in ozobre and genetics refers to the study of 2062 02:53:13.559 --> 02:53:16.680 the mechanisms that regulate the expression of genes, without there being an alteration in 2063 02:53:16.760 --> 02:53:22.120 the DNA sequence itself, the functioning of the cells implies that the gene sequence 2064 02:53:22.200 --> 02:53:26.799 can be read and transformed into proteins, which are precisely the ones that make 2065 02:53:26.879 --> 02:53:33.399 the cell function effective. When on this DNA we add a marker like the 2066 02:53:33.479 --> 02:53:37.520 known methyl groups, we can block or suppress gene expression. And these are 2067 02:53:37.600 --> 02:53:43.799 the epigenetic mark of how the environment influences and can modulate our DNA. A 2068 02:53:45.120 --> 02:53:50.799 DNA vetilation. These mechanisms are at the epicenter of many of the most novel 2069 02:53:50.959 --> 02:53:56.639 research in oncology and neuroscience, as we can intervene and influence the genome by 2070 02:53:56.719 --> 02:54:01.959 reducing the weight of the genome in our lives. In fact, there is 2071 02:54:01.040 --> 02:54:05.479 talk of positive or negative epigenetics. Tobacco, stress, excessive consumption of alcohol 2072 02:54:05.559 --> 02:54:09.719 or solar radiation are examples of a negative epigenetics, while healthy living habits, 2073 02:54:11.360 --> 02:54:16.079 such as physical exercise, would be a type of epigenetics that we might call 2074 02:54:16.120 --> 02:54:24.719 positive. Some researchers consider that progress in this field will reverse aging with what 2075 02:54:24.879 --> 02:54:30.120 is known as cellular reprogramming, which consists of eliminating all epigenetic markings, broaches 2076 02:54:30.200 --> 02:54:37.680 or methylations of DNA that we have accumulated throughout our lives. Raúl de morales. 2077 02:54:37.799 --> 02:54:41.479 It summarizes epigenetics in a beautiful metaphor suitable for all those scientists who lead 2078 02:54:41.559 --> 02:54:50.079 science to couple relationships. Which is epigenetic and you ask me. Epigenetics you 2079 02:54:50.200 --> 02:54:56.719 are the brain savings the elixir of eternal youth. If he' ll ask 2080 02:54:56.799 --> 02:55:01.559 you what your savings are? I' m sure he' ll be able 2081 02:55:01.559 --> 02:55:03.360 to answer me perfectly. But if I told you I meant your brain savings, 2082 02:55:03.879 --> 02:55:09.959 how long you' ve invested in your brain, how much you' 2083 02:55:09.959 --> 02:55:13.239 ve saved. If you are reading this book, it is very likely that 2084 02:55:13.280 --> 02:55:16.920 you are one of those who have raised this question or will raise it in 2085 02:55:16.920 --> 02:55:20.280 the near future. And it is that there is much talk of investments and 2086 02:55:20.360 --> 02:55:24.360 savings to obtain material things or to stop the external aging, that of the 2087 02:55:24.399 --> 02:55:28.559 body through surgeries and plastic and aesthetic interventions. But, little is said about 2088 02:55:28.680 --> 02:55:35.559 the reversal in neural terms, you know the concept of cognitive reserve. The 2089 02:55:35.639 --> 02:55:39.440 cognitive reserve is one that will allow us to cope with the passage of time 2090 02:55:39.600 --> 02:55:45.200 or the small aggressions that we may suffer. High blood pressure or cholesterol can 2091 02:55:45.319 --> 02:55:50.399 lead to small micro- infarcts of the brain that would be equivalent to the 2092 02:55:50.479 --> 02:55:52.920 ability of the brain to continue to function optimally. Despite the damage or injury. 2093 02:55:54.920 --> 02:55:58.239 In a more colloquial language, the cognitive reserve, we could call it 2094 02:55:58.319 --> 02:56:05.040 brain savings because they allow us to cushion the negative effects of unexpected and unexpected 2095 02:56:05.040 --> 02:56:09.959 damage. Today we know that in the face of a brain injury or aggression 2096 02:56:11.079 --> 02:56:16.639 not everyone responds the same with the same deficits and deficiencies. Imagine that we 2097 02:56:16.760 --> 02:56:20.000 could scan the brain of all people, for example, with an MRI and 2098 02:56:20.079 --> 02:56:26.600 choose an age group, say the seventy- year- old. It is 2099 02:56:26.680 --> 02:56:31.120 possible that we found brains rather intact and others with many microlesions, i e 2100 02:56:31.559 --> 02:56:35.879 microinfarctions, accumulation of amyloid, etc. Well, in case there is the 2101 02:56:37.000 --> 02:56:43.239 same brain damage, those people might show very different mental abilities. One would 2102 02:56:43.319 --> 02:56:48.959 present manifest deficits and the other would be perfect. How this is possible is 2103 02:56:48.040 --> 02:56:54.120 due precisely to that cognitive reserve or brain savings that we have accumulated throughout life. 2104 02:56:56.479 --> 02:56:58.959 In this way, the realization of activities that initiate our cognitive abilities, 2105 02:57:00.239 --> 02:57:05.600 reading, calculus, socialization, exercise, etc, can protect us from premature 2106 02:57:05.680 --> 02:57:13.719 aging and cognitive deterioration. Two types of cognitive reserve, the brain reserve or 2107 02:57:13.799 --> 02:57:18.120 passive model and the active model have been described. The first refers to the 2108 02:57:18.239 --> 02:57:24.840 anatomical substrate from which we depart, something like what we bring from factory, 2109 02:57:24.239 --> 02:57:30.440 since not all brains are exactly the same. The second, which is the 2110 02:57:30.520 --> 02:57:33.920 one that interests us the most here, is the one that refers to the 2111 02:57:33.959 --> 02:57:37.040 ability to adapt and the flexibility of neural networks and circuits, which is what 2112 02:57:37.120 --> 02:57:43.719 makes them more efficient. This brain reserve or brain savings is what we can 2113 02:57:43.840 --> 02:57:50.479 stimulate through physical activity, study, social relationships, etcetera. That is to 2114 02:57:50.879 --> 02:57:54.200 say, that is precisely what we must invest in. This requires a healthy 2115 02:57:54.319 --> 02:57:58.159 lifestyle, although both models will determine that we can more or less successfully compensate 2116 02:57:58.200 --> 02:58:03.559 for a brain injury or that we can recover from it. The second is 2117 02:58:03.680 --> 02:58:11.600 the most accessible. The degree of physical and cognitive stimulation that our brain receives 2118 02:58:11.639 --> 02:58:15.319 throughout our life is going to be in direct relation to that cognitive reserve and 2119 02:58:15.399 --> 02:58:22.200 what are the main ways to stimulate it. Knowledge, education, studies, 2120 02:58:22.799 --> 02:58:26.959 the most repeatedly mentioned factor in research as predictor of cognitive reserve, work the 2121 02:58:28.079 --> 02:58:35.440 more stimulating, better leisure activities and social relationships, languages, learning new rules 2122 02:58:37.079 --> 02:58:45.120 of language physical exercise thanks to stimulation of neurotrophic factors, food of the brain 2123 02:58:45.200 --> 02:58:54.319 and reduction of stress. As we saw in chapter six healthy habits. Beyond 2124 02:58:54.319 --> 02:58:58.120 the above, it is often said that healthy habits for the heart are also 2125 02:58:58.239 --> 02:59:05.680 for the brain. These healthy lifestyles are well known, balanced diet, rest, 2126 02:59:05.120 --> 02:59:09.959 enough hours of night sleep, physical exercise, staying intellectually active, not 2127 02:59:11.040 --> 02:59:18.159 consuming toxic, tobacco, alcohol, etcetera. Incorporate strategies to cope with stress, 2128 02:59:18.520 --> 02:59:24.360 maintain social relationships, etcetera. As they represent a global benefit that is 2129 02:59:24.399 --> 02:59:26.799 also in our potential hand, they will always be in our best allies. 2130 02:59:28.799 --> 02:59:35.000 Physical exercise, for example, has been shown to have important beneficial effects on 2131 02:59:35.120 --> 02:59:41.760 our brain and cognitive abilities. Some studies have even found that people at higher 2132 02:59:41.879 --> 02:59:45.959 risk of developing Alzheimer' s disease, carriers of the gene poe four with 2133 02:59:46.120 --> 02:59:50.920 exercise, acquire brain protection mechanisms that allow mitigating the sequelae of this disease. 2134 02:59:52.239 --> 02:59:56.559 All these habits have an element in common. They take us away from stress, 2135 02:59:56.680 --> 03:00:00.840 one of the greatest enemies of our balance, or or on when it 2136 03:00:00.959 --> 03:00:05.639 occurs in excess or surpasses us. Stress can be a great ally if it 2137 03:00:05.719 --> 03:00:09.479 stimulates or keeps us in tune to perform, for example, in an exam, 2138 03:00:09.959 --> 03:00:16.040 not to face a challenging situation. However, if we get past the 2139 03:00:16.159 --> 03:00:20.319 west stress it stays in time, it can get to block us. Stress 2140 03:00:20.360 --> 03:00:24.639 increases the release of hormones such as cortisol, two capable of weakening our immune 2141 03:00:24.760 --> 03:00:31.319 system and favoring our predisposition to some diseases. It acts as a virus that 2142 03:00:31.399 --> 03:00:37.959 is socially accepted, a virus that advances stealthily in our organism and takes away 2143 03:00:37.040 --> 03:00:43.559 energy vitality, ultimately physical and mental health. Some of the long- term 2144 03:00:43.600 --> 03:00:50.559 stress damage includes brain changes. More specifically, we have scientific evidence that stress 2145 03:00:50.719 --> 03:00:54.680 reduces the size of the hippocampus, the most prominent region in memory processes and 2146 03:00:54.760 --> 03:01:01.559 the prefrontal cortex. It directly affects the respiratory cardio system, that is, 2147 03:01:01.079 --> 03:01:05.760 it puts our body in an alarm situation, so it tries to distribute oxygen 2148 03:01:05.840 --> 03:01:11.840 more quickly throughout the body through the blood. Blood vessels will also narrow to 2149 03:01:11.879 --> 03:01:18.360 carry oxygen to the muscles and allow us to flee if necessary. It weakens 2150 03:01:18.440 --> 03:01:22.319 the immune system, which predisposes us to catch colds and any type of viral 2151 03:01:22.479 --> 03:01:28.120 process. It forces the liver to produce more glucose in the blood for more 2152 03:01:28.120 --> 03:01:33.920 energy, which has harmful effects added by the increase in the body. It 2153 03:01:35.040 --> 03:01:39.200 causes changes in the digestive system, poor digestion, gastric reflux, ulcers, 2154 03:01:39.760 --> 03:01:46.799 diarrhea, or stress. It weakens skin and hair. We have all been 2155 03:01:46.920 --> 03:01:52.479 able to observe as other seasons of stress, all of a sudden we present 2156 03:01:52.600 --> 03:01:56.879 some gray hair or a skin with a more weakened appearance that tell politicians, 2157 03:01:58.319 --> 03:02:03.040 which of them has not left Moncloa with the tiniest hair. In short, 2158 03:02:03.440 --> 03:02:07.799 stress produces all kinds of havoc in the same organism. You' re even 2159 03:02:07.879 --> 03:02:13.639 stressed out to read this, but be able to anticipate negative news helps us 2160 03:02:13.719 --> 03:02:20.959 lower your levels. In addition, we have even more powerful tools to counteract 2161 03:02:20.959 --> 03:02:24.680 its effects, such as the already mentioned healthy lifestyle habits that we all have 2162 03:02:24.680 --> 03:02:30.639 at our disposal. By the way, I have forgotten to mention an important 2163 03:02:30.760 --> 03:02:35.479 factor that should be included among these habits of life, hugs. These are 2164 03:02:35.559 --> 03:02:41.600 able to reduce our stress levels. In some studies in rats, if they 2165 03:02:41.680 --> 03:02:46.200 received caresses and physical contact during the early years of life, less glucocorticoids were 2166 03:02:46.239 --> 03:02:50.319 added to stress hormones in adulthood, which in turn had a protective effect on 2167 03:02:50.399 --> 03:02:56.000 aging processes. This also happens in humans, because, as we have mentioned 2168 03:02:56.120 --> 03:03:01.239 in chapter four, the sense of touch is impressin nle in the early stages 2169 03:03:01.319 --> 03:03:05.159 of existence and continues to be relevant for the rest of life. Although we 2170 03:03:05.280 --> 03:03:09.280 may not be able to cure aging by hugging, we do have an undeniable 2171 03:03:09.399 --> 03:03:16.079 potential to modulate it. Finally, being satisfied with life, accepting the passage 2172 03:03:16.159 --> 03:03:20.040 of time, as well as feeling respected and needed during the last stages, 2173 03:03:20.520 --> 03:03:28.639 will play a very important role. A matter of attitude. Aging is inevitable, 2174 03:03:30.280 --> 03:03:33.559 some will say, and it is true. It is an inevitable and 2175 03:03:33.600 --> 03:03:37.799 complex process, but on which we can influence, not only with habits, 2176 03:03:39.000 --> 03:03:46.360 but with our attitude. And it' s not toxic positivism. There are 2177 03:03:46.440 --> 03:03:50.559 studies that indicate this. Our conception of old age influences our own life expectancy. 2178 03:03:52.040 --> 03:03:56.399 A more positive perception is linked to an increase in the time lived seven 2179 03:03:56.479 --> 03:04:01.840 six years and the other variables are controlled. Stereotypes about old age begin to 2180 03:04:01.840 --> 03:04:05.000 acquire in the early years of life and have been seen to influence certain aspects 2181 03:04:05.079 --> 03:04:09.280 of older people' s mental health, so that in many people they end 2182 03:04:09.360 --> 03:04:16.360 up becoming self- fulfilling prophecies. The impact of these stereotypes reaches a very 2183 03:04:16.399 --> 03:04:20.479 interesting phenomenon that I take advantage of to tell you right here. It is 2184 03:04:20.600 --> 03:04:26.760 the prahaimind effect and prime influence of exposure to certain stimuli in our behavior studied 2185 03:04:26.120 --> 03:04:31.120 by Barbi and his collaborators, who showed as individuals who had been exposed to 2186 03:04:31.200 --> 03:04:35.719 words related to old age, but without being aware of it, they walked 2187 03:04:35.799 --> 03:04:39.760 more slowly during the minutes following the exposure than those who had been exposed to 2188 03:04:39.879 --> 03:04:50.239 other semantic contents. You knew that, in an experiment carried out by Johan 2189 03:04:50.319 --> 03:04:54.479 Bart and his collaborators, a group of young people between the ages of eighteen 2190 03:04:54.600 --> 03:04:58.399 and twenty were asked to form four- word phrases with a group of terms, 2191 03:04:58.719 --> 03:05:03.440 for example, yellow in find it instantly, but some of the young 2192 03:05:03.479 --> 03:05:07.120 people had been interspersed with words related to old age, oblivion, wrinkles, 2193 03:05:07.479 --> 03:05:13.040 desire, etc, without ever mentioning the word old age. At the terminal 2194 03:05:13.159 --> 03:05:16.040 they were asked to go to another room to perform another experiment in an office 2195 03:05:16.120 --> 03:05:20.120 that was further away to the one they would have to walk. That short 2196 03:05:20.239 --> 03:05:26.200 distance was precisely the objective of the experiment. As Barca had predicted, those 2197 03:05:26.239 --> 03:05:31.600 who had been exposed to words related to old age walked more slowly through the 2198 03:05:31.680 --> 03:05:37.760 lobby, that is, the set of words related to old age had enhanced 2199 03:05:37.879 --> 03:05:43.680 a behavior such as walking slowly, which is associated with the elderly. This 2200 03:05:43.760 --> 03:05:48.159 study is a classic example of how the Prahimindi effect works and how the information 2201 03:05:48.280 --> 03:05:54.719 received can modulate our behavior. The internalization of social stereotypes about the elderly and 2202 03:05:54.760 --> 03:06:03.319 negative attitudes underlying social exclusion are acquired during the early years of life. These 2203 03:06:03.360 --> 03:06:09.520 stereotypes and attitudes raise age as the key element of old age. In addition, 2204 03:06:09.120 --> 03:06:15.440 they are reinforced and supported by various groups, including health professionals through Uther 2205 03:06:15.520 --> 03:06:18.920 Chuck. However, today we know that the advanced age of a subject is 2206 03:06:20.040 --> 03:06:22.879 not a sufficient indicator to talk about his or her state of health and function, 2207 03:06:24.559 --> 03:06:30.719 intellectual performance, integration and adaptation to changes. Therefore, it is important 2208 03:06:30.879 --> 03:06:35.079 to get rid of stereotypes about old age, to understand well the effects of 2209 03:06:35.200 --> 03:06:39.159 the passage of time on our body and brain and to have an optimistic and 2210 03:06:39.159 --> 03:06:43.440 realistic view, since all this will make us live more and better. On 2211 03:06:43.600 --> 03:06:46.959 the other hand, studies indicate that levels of self- satisfaction do not decline 2212 03:06:48.040 --> 03:06:52.440 with age. The middle- aged adult usually defines himself as a healthy subject, 2213 03:06:52.959 --> 03:06:58.319 even if he has guidelines between three and eight, different pills put more 2214 03:06:58.440 --> 03:07:03.879 wrinkles into life. Try to live as if you were going to die tomorrow 2215 03:07:03.959 --> 03:07:07.879 and learn as if you were going to live forever. Maatma gandhy. If 2216 03:07:07.959 --> 03:07:13.200 we could translate with some kind of gauge the number of brain wrinkles and make 2217 03:07:13.280 --> 03:07:18.159 an equation, it would be something like that. Experiences experienced more knowledge, 2218 03:07:18.319 --> 03:07:22.280 more habits of life, equal to the number of brain wrinkles, the ability 2219 03:07:22.360 --> 03:07:26.559 to retreat over itself that our brain has has been related to its ability to 2220 03:07:26.639 --> 03:07:33.319 establish interconnections, which seems to differentiate us from other species in some way. 2221 03:07:33.079 --> 03:07:37.479 The more wrinkled and folded the brain, the more mental capacity it seems to 2222 03:07:37.559 --> 03:07:43.040 hold. So those wrinkles, both feared in other parts of the body, 2223 03:07:43.120 --> 03:07:48.879 turn out to be dear to our brain. Brain wrinkles, circumvolutions, and 2224 03:07:48.000 --> 03:07:54.280 grooves or fissures allow the brain to occupy less space. In fact, if 2225 03:07:54.399 --> 03:07:58.600 we could extend it, it would measure about two point, five, zero, 2226 03:07:58.079 --> 03:08:01.799 zero square centimeters. The size of a small table of IKEA, the 2227 03:08:01.799 --> 03:08:07.079 absence of brain wrinkles is what is known as licencephaly, a condition that causes 2228 03:08:07.200 --> 03:08:11.120 a serious cognitive and motor delay in Alzheimer' s disease, for example, 2229 03:08:11.600 --> 03:08:18.319 reduces brain tissue and widens the grooves. In addition, the ventricles, that 2230 03:08:18.799 --> 03:08:24.719 is, the chambers of the brain that contain cerebrospinal fluid are markedly enlarged. 2231 03:08:26.719 --> 03:08:31.479 A greater number of brain creases or wrinkles have been associated with higher cognitive abilities, 2232 03:08:31.000 --> 03:08:37.159 such as those of humans versus other species. However, even though the 2233 03:08:37.200 --> 03:08:41.520 species is considered the most intelligent, some animals have brains with a greater amount 2234 03:08:41.639 --> 03:08:48.559 of twists, for example dolphins, elephants, etc. What does seem clear 2235 03:08:48.680 --> 03:08:52.200 is that the more brain folds, the more likely there are to be synnapsis 2236 03:08:52.280 --> 03:08:58.959 neural connections. So you know don' t take wrinkles out of life and 2237 03:08:58.079 --> 03:09:01.799 put more life into giving wrinkles, because I' m sure they keep track 2238 03:09:01.920 --> 03:09:07.520 of everything lived, learned and enjoyed. In fact, to the rhythm that 2239 03:09:07.600 --> 03:09:13.200 we go with the aesthetic touches according to a whole series of very marked canons 2240 03:09:13.280 --> 03:09:16.600 that lead us to increasingly similar faces. In the future we will bind more 2241 03:09:16.639 --> 03:09:22.680 by our brain wrinkles than by the absence of facial wrinkles. Wiseness or attraction 2242 03:09:22.719 --> 03:09:28.479 to the intellectual will have the open way to generalize. You imagine a future 2243 03:09:28.559 --> 03:09:35.000 where augmented reality allows us to visualize the brain wrinkles that we face to take 2244 03:09:35.159 --> 03:09:41.959 note of how to get a sexy and wrinkled brain invests in your old age 2245 03:09:43.040 --> 03:09:46.440 and I don' t mean pension plans, but the good habits that we 2246 03:09:46.600 --> 03:09:50.360 ' ve talked about. We are obsessed with prolonging life and yet we do 2247 03:09:50.360 --> 03:09:54.399 nothing but shorten it, speeding up time, taking care of it, without 2248 03:09:54.399 --> 03:09:58.879 knowing how to take advantage of it. If you' re still here reading 2249 03:09:58.959 --> 03:10:01.200 these lines, it' s already on the way to reading this is assuming 2250 03:10:01.280 --> 03:10:05.879 a passive role, understanding the next step is to put it into practice, 2251 03:10:05.479 --> 03:10:11.520 to learn it, to achieve it, imagine new situations and take them to 2252 03:10:11.520 --> 03:10:20.920 practice. Learn new things, practice, exercise, enhance social relationships, learn 2253 03:10:20.920 --> 03:10:26.280 to regulate your emotions. I' ll talk to you about it in the 2254 03:10:26.280 --> 03:10:33.920 next few pages. Chapter 12. Adversity as an opportunity what is your degree 2255 03:10:33.040 --> 03:10:39.399 of tolerance to uncertainty. The species that survives is not the strongest or the 2256 03:10:39.520 --> 03:10:46.719 smartest, but the species that best adapts to changes. Charles Darwin, every 2257 03:10:46.799 --> 03:10:50.360 time a crisis takes place, the first thing we do, besides worrying, 2258 03:10:50.000 --> 03:10:56.000 is anticipate. All the media are launching to send us figures, tests estimates, 2259 03:10:56.959 --> 03:11:03.000 statistics and forecasts about the funto a hard socio- economic. We spend 2260 03:11:03.079 --> 03:11:07.799 our lives planning the future and trying to predict it to control uncertainty, but 2261 03:11:07.840 --> 03:11:11.799 we witness illusions of prediction, as we are not able to foresee what will 2262 03:11:11.920 --> 03:11:18.040 happen tomorrow. In fact, if we could predict it, we' d 2263 03:11:18.040 --> 03:11:22.319 be continually planning white swans. Yeah, the opposite of Black Swan. If 2264 03:11:22.440 --> 03:11:26.840 you haven' t read the book of the same title, I invite you 2265 03:11:26.840 --> 03:11:31.479 to do so. The concept of Black Swan was developed by Lebanese philosopher and 2266 03:11:31.559 --> 03:11:37.479 researcher Nassim nechol Stallam. It refers to events of very low probability, but 2267 03:11:37.559 --> 03:11:41.760 of very high impact. It is a metaphor for how an unexpected or surprising 2268 03:11:43.159 --> 03:11:46.040 effect that is going to have great repercussions could have been anticipated. Of course 2269 03:11:46.239 --> 03:11:52.319 we know that later when we look back at it, it refers to signs 2270 03:11:52.360 --> 03:11:58.360 that would have gone unnoticed for most of the population, a real collective blindness 2271 03:11:58.440 --> 03:12:03.799 that would explain events such as Hitler' s rise to power, facts that 2272 03:12:03.920 --> 03:12:09.840 we could only see and analyze a posteriori in the logic of the Black Swan 2273 03:12:09.879 --> 03:12:11.719 is more important what we don' t know than what we know. So 2274 03:12:11.760 --> 03:12:16.600 let' s get ready between this and the I just know I don' 2275 03:12:16.600 --> 03:12:18.600 t know anything. I' m afraid we won' t get rich. 2276 03:12:20.120 --> 03:12:22.360 But imagine something worse. Think not of everything you don' t know, 2277 03:12:24.079 --> 03:12:26.559 but of everything you don' t know you don' t know. Tolerance 2278 03:12:26.680 --> 03:12:31.319 to uncertainty is associated with some traits of personality, but in it, as 2279 03:12:31.399 --> 03:12:35.280 in almost everything, there are degrees from those who do not tolerate it at 2280 03:12:35.360 --> 03:12:41.239 all to those who adopt it as a philosophy of life. Thus, while 2281 03:12:41.319 --> 03:12:46.239 the former use all cognitive resources to resolve uncertainty, which can lead to high 2282 03:12:46.280 --> 03:12:48.920 degrees of anxiety, the latter are lost in it and sometimes even sin unrealistically 2283 03:12:50.000 --> 03:12:56.079 If we could measure intolerance to uncertainty with a thermometer, it would be something 2284 03:12:56.200 --> 03:13:01.079 like what is shown in the image. Measured in rolls of toilet paper, 2285 03:13:01.159 --> 03:13:05.879 object that should become unit of measurement. Since the crisis of SARS Cobeit two, 2286 03:13:07.319 --> 03:13:11.719 the former would have the house full, while the latter would improvise and 2287 03:13:11.760 --> 03:13:16.440 throw napkins and what they would find at home when it ran out. That 2288 03:13:16.520 --> 03:13:20.920 is, while the former would have collected toilet paper, the latter would not 2289 03:13:20.040 --> 03:13:26.719 have been very concerned. What other characteristics are present in subjects with low uncertainty 2290 03:13:26.760 --> 03:13:33.879 tolerance. They need to check things over and over again. They tend to 2291 03:13:33.000 --> 03:13:41.520 indecision and avoidance. They have difficulty delegating. They need to have control They 2292 03:13:41.639 --> 03:13:46.920 overestimate the negative The probability of something bad happening. They worry too much, 2293 03:13:48.360 --> 03:13:52.479 they tend to anxiety if you recognize yourself in many of these definitions and feel 2294 03:13:52.600 --> 03:13:58.159 that your levels of uncertainty tolerance are low. Some of the suggestions I present 2295 03:13:58.200 --> 03:14:05.280 on this page may also be helpful to take note of accepting uncertainty as part 2296 03:14:05.399 --> 03:14:09.280 of life and as an opportunity to accept what cannot be changed to analyze what 2297 03:14:11.639 --> 03:14:15.559 leads us to experience uncertainty and differentiate it from other similar situations in our lives. 2298 03:14:18.120 --> 03:14:22.639 Imagine different scenarios and responses to the problematic situation. It can be done 2299 03:14:22.680 --> 03:14:26.920 together with a family member or friend to help us look at it with perspective. 2300 03:14:28.479 --> 03:14:31.120 Trying to do different things, for example, practicing a sport or a 2301 03:14:31.200 --> 03:14:37.159 discipline that we consider does not match our way of being can surprise us to 2302 03:14:37.239 --> 03:14:45.520 look at the situation with curiosity, try to live the present uncertainty, need 2303 03:14:45.639 --> 03:14:50.760 to believe and conspiracy theories. Uncertainty accentuates our fears, our concerns, without 2304 03:14:50.760 --> 03:14:56.120 our need for control. When we have no answers or explanations about what is 2305 03:14:56.200 --> 03:15:00.959 happening in our environment, we seek them at all costs, even when they 2306 03:15:01.040 --> 03:15:05.680 are most absurd, all in order to reduce uncertainty. Hence, situations such 2307 03:15:05.760 --> 03:15:09.520 as those of the pandemic are the ideal breeding ground for conspiracy theories to emerge, 2308 03:15:11.280 --> 03:15:16.479 that is, theories that go beyond empirically proven facts and data. In 2309 03:15:16.559 --> 03:15:20.319 a way, they resemble the delusions we see in some mental disorders, since 2310 03:15:20.799 --> 03:15:24.600 the content of such proposals is not part of the empirical evidence and is not 2311 03:15:24.680 --> 03:15:28.479 shared by most people, and the arguments against them may end up intensifying polarization. 2312 03:15:31.799 --> 03:15:35.680 Factors such as stress, social media and infodemia, a term coined by 2313 03:15:35.799 --> 03:15:39.959 the WHO to refer to the epidemic of bulls and false news in the networks 2314 03:15:41.040 --> 03:15:48.079 influence the increase and transmission of such conspiracy theories. These kinds of theories have 2315 03:15:48.159 --> 03:15:52.719 always existed and do not indicate pathology. When we find an explanation about the 2316 03:15:54.079 --> 03:15:58.200 world about what happens to us, we identify with it. Well, to 2317 03:15:58.559 --> 03:16:03.360 the greater identification of the greater motivation to defend it once we have adopted a 2318 03:16:03.479 --> 03:16:09.200 belief, finding contrary evidence causes us discomfort. It is what is known as 2319 03:16:09.319 --> 03:16:16.840 cognitive dissonance and how we overcome this dissonance by seeking information that confirms these beliefs 2320 03:16:16.879 --> 03:16:20.760 and allows us to reject the opposite idea. Thus, our minds will pay 2321 03:16:20.799 --> 03:16:26.040 more attention to what is in line with our ideas and will discard the others. 2322 03:16:26.200 --> 03:16:31.280 This is known as confirmation bias. Commented on in chapter five, where 2323 03:16:31.399 --> 03:16:35.879 I speak of cognitive biases. As we strengthen our belief and become more involved 2324 03:16:35.920 --> 03:16:39.079 in it, the pressure to sustain it is greater and it will cost us 2325 03:16:39.159 --> 03:16:43.159 more to get rid of it. If it spreads and is shared by more 2326 03:16:43.280 --> 03:16:48.799 people, we will feel better about fighting these kinds of beliefs. It is 2327 03:16:48.920 --> 03:16:54.680 not an easy task when we want to convince someone that he is wrong, 2328 03:16:54.239 --> 03:16:58.680 the more arguments we find him, the more we strengthen and intensify his beliefs, 2329 03:17:00.200 --> 03:17:03.760 since for every argument that we offer him his mind will work on one 2330 03:17:03.799 --> 03:17:07.719 of a contrary character, which will increase polarization. Perhaps a more effective technique 2331 03:17:07.840 --> 03:17:11.520 would be to ask the person to argue the ideas and reasons for his belief, 2332 03:17:13.000 --> 03:17:16.559 as that effort can cause him to question himself by not finding sufficient reasons 2333 03:17:16.600 --> 03:17:22.559 for his defense. In general terms, a broad and rich education that enhances 2334 03:17:22.719 --> 03:17:26.360 the development of critical thinking will help to mitigate the spread of bulls and conspiracy 2335 03:17:26.440 --> 03:17:33.559 theories. Usually, people who believe in conspiracy theories often believe in several at 2336 03:17:33.639 --> 03:17:37.920 once. It is common, for example, for such people to believe in 2337 03:17:39.040 --> 03:17:43.280 horoscopes, which are also based on the need to believe. It' s 2338 03:17:43.360 --> 03:17:48.520 what' s known as a barne effect, or a fender effect. You 2339 03:17:48.639 --> 03:17:52.479 knew that the horoscope has a lot of meaning, but that the one who 2340 03:17:52.559 --> 03:17:56.920 developed it did it as well as the one who dismantled it. Let' 2341 03:17:56.959 --> 03:17:58.159 s put the horoscope in the nude and see what it' s about. 2342 03:18:00.559 --> 03:18:05.959 You have ever heard of the foure or barnem effect occurs when we identify ourselves 2343 03:18:05.040 --> 03:18:11.319 with generic and vague descriptions such as those of the horoscope, that is, 2344 03:18:11.479 --> 03:18:16.959 descriptions that can easily be attached to all of us and that come mediated by 2345 03:18:16.079 --> 03:18:22.280 our expectations desires and need to give meaning to vague explanations. Here comes the 2346 03:18:22.360 --> 03:18:26.879 confirmation bias that takes place when we read or see something that confirms our beliefs, 2347 03:18:26.360 --> 03:18:31.520 gives meaning to one of our experiences or appeals to our own hopes or 2348 03:18:31.639 --> 03:18:37.079 illusions. Who is not for a more tired season or wants to be part 2349 03:18:37.200 --> 03:18:41.879 of a new project. Besides, the horoscope doesn' t clarify whether you 2350 03:18:43.000 --> 03:18:46.760 ' re talking about a big project or a small project, so it' 2351 03:18:46.879 --> 03:18:50.319 s easy for everyone to have projects at any time. Another example, if 2352 03:18:50.399 --> 03:18:54.479 you' re down. Suddenly, the horoscope predicts that you' re going 2353 03:18:54.600 --> 03:18:58.399 through difficult times, but you' ll get over them. If they will 2354 03:18:58.479 --> 03:19:03.159 be a springboard for a new project that awaits you Who doesn' t like 2355 03:19:03.239 --> 03:19:07.079 to think this. This phenomenon was studied in the nine hundred and fifty years 2356 03:19:07.159 --> 03:19:13.799 by the American psychologist br Four, who conducted the following experiment, gave a 2357 03:19:13.840 --> 03:19:16.719 personality test to a group of students to whom he later gave the results with 2358 03:19:16.799 --> 03:19:20.879 his corresponding analysis. He gave himself to everyone, but they didn' t 2359 03:19:20.959 --> 03:19:26.159 know. He then asked them to give an opinion as to whether those results 2360 03:19:26.200 --> 03:19:33.399 really fit his personality. Zero minimum coupling, five maximum accuracy scores. Well, 2361 03:19:33.639 --> 03:19:37.399 the average scores were four twenty- six. In other words, most 2362 03:19:37.440 --> 03:19:41.719 of the students considered that the results of the test reflected very well their way 2363 03:19:41.799 --> 03:19:46.079 of being. What they didn' t know was that those results had been 2364 03:19:46.200 --> 03:19:54.440 extracted from a horoscope. In addition, some factors intensify this effect, for 2365 03:19:54.440 --> 03:20:01.639 example, when positive aspects are included about ourselves, when the evaluated person gives 2366 03:20:01.680 --> 03:20:07.799 authority to the evaluator, when, in appearance, the result is personalized. 2367 03:20:09.239 --> 03:20:15.479 This explains the success of certain disciplines of doubtful or no scientific evidence. It 2368 03:20:15.600 --> 03:20:18.760 ' s not anxiety, it' s worry. The art of being wise 2369 03:20:18.760 --> 03:20:24.639 is the art of knowing what to go through as High William James. In 2370 03:20:24.680 --> 03:20:30.680 the face of uncertainty, fear is also accentuated. Worry appears, anticipatory anxiety. 2371 03:20:31.559 --> 03:20:35.879 These are factors that put our mind and body in check, which can 2372 03:20:35.000 --> 03:20:41.399 alter their state of homeostasis or balance. But what anxiety really is and what 2373 03:20:41.479 --> 03:20:46.920 difference there is to worry, worry is what happens when we spin something concrete. 2374 03:20:48.639 --> 03:20:52.920 For example, you' re worried that you won' t have time 2375 03:20:52.959 --> 03:20:56.959 to finish a college or work assignment. Concerns activate our resources to try to 2376 03:20:58.000 --> 03:21:03.040 resolve them if they are the mental component of anxiety. Anxiety, on the 2377 03:21:03.159 --> 03:21:07.200 other hand, is a natural adaptive mechanism that allows us to alert ourselves to 2378 03:21:07.319 --> 03:21:13.440 stressful events. It arises in the face of fears that we do not know 2379 03:21:13.520 --> 03:21:15.360 how to specify and includes both a mental element and a bodily response. We 2380 03:21:15.440 --> 03:21:20.319 are accelerated heart and breathing, our muscles contract, etc. That is, 2381 03:21:20.680 --> 03:21:24.879 while worry occurs in the mind, anxiety occurs both in the body and in 2382 03:21:26.000 --> 03:21:33.000 the mind. Excessive and sustained concern can cause anxiety, but both anxiety and 2383 03:21:33.040 --> 03:21:39.120 anxiety can be positive and adaptive. For example, moderate anxiety can help us 2384 03:21:39.159 --> 03:21:45.159 stay alert in an exam or in the preparation of oppositions, but if we 2385 03:21:45.440 --> 03:21:50.159 get over it, it can play us a bad pass, block paralysis, 2386 03:21:50.479 --> 03:21:52.760 etc, and cause us some of the conditions we usually see in consultation. 2387 03:21:54.280 --> 03:21:58.959 As the Chinese philosopher said, the or C anxiety is an excess of my 2388 03:21:58.040 --> 03:22:01.559 future while living in the present is living in peace. A good one. 2389 03:22:01.920 --> 03:22:07.000 The phrase is not exactly like that. It actually also speaks of the past, 2390 03:22:07.120 --> 03:22:11.719 referring to depression as an excess of the past. A nice metaphor about 2391 03:22:11.799 --> 03:22:15.559 some aspects of depression, but for which there is no scientific evidence, what 2392 03:22:16.639 --> 03:22:20.120 does seem to be something very widespread and which is a focus of repeated stress 2393 03:22:20.200 --> 03:22:22.600 is the fact that we live in a society that tends to forget the past 2394 03:22:22.760 --> 03:22:28.639 and lives continuously worried about what has not come, and that much of what 2395 03:22:28.719 --> 03:22:31.719 happens to us and what we fear has to do with the constant anticipation of 2396 03:22:31.799 --> 03:22:39.280 what has not yet happened. We get anxious, anticipate, worry, despair 2397 03:22:39.639 --> 03:22:45.719 and try to speed up the time running after him. However, we should 2398 03:22:45.799 --> 03:22:52.079 slow down more often and remember the past is our source of knowledge and learning, 2399 03:22:52.120 --> 03:22:58.280 the future is our source of motivation and energy, the present is our 2400 03:22:58.399 --> 03:23:03.079 source of reality. It' s the act and now where we really live 2401 03:23:03.200 --> 03:23:07.719 and we' re building memories and building the future. Maintaining a balance between 2402 03:23:07.879 --> 03:23:11.840 these three times is key. An excess of any one of them takes away 2403 03:23:11.959 --> 03:23:16.840 quality of life to understand it. Just ask yourself the next question. If 2404 03:23:16.959 --> 03:23:20.920 in a week I was diagnosed with a serious illness or lost to a loved 2405 03:23:22.360 --> 03:23:28.120 one, I would like to see myself doing what I am doing, identifying 2406 03:23:28.239 --> 03:23:31.239 the situations that increase our concerns and focusing and getting to work on the things 2407 03:23:31.280 --> 03:23:35.799 that we can change, makes the mind rest and focus on more productive tasks. 2408 03:23:37.319 --> 03:23:41.879 To take note of what are our best tools to deal with anxiety, 2409 03:23:43.319 --> 03:23:48.760 the ability to establish routines and habits because they structure and give us emotional stability, 2410 03:23:50.200 --> 03:23:56.879 include rests in those routines, do physical exercise, lead a balanced diet 2411 03:23:56.959 --> 03:24:03.079 and guarantee night rest, avoid the consumption of alcohol and other toxic agents, 2412 03:24:03.680 --> 03:24:09.159 cannabis, etc. Because, paradoxically, everyone can generate low mood anxiety and 2413 03:24:09.280 --> 03:24:16.520 insomnia. Keeping social contact, writing down on a paper what concerns us. 2414 03:24:18.520 --> 03:24:22.559 Using the waste time technique sets a time to think and reflect on what causes 2415 03:24:22.600 --> 03:24:26.840 anxiety, for example, every day from five to six in the afternoon. 2416 03:24:28.760 --> 03:24:31.959 Yeah, this will look artificial to you, but it works. It is 2417 03:24:33.040 --> 03:24:37.040 a way for circular worries and thoughts not to appear spontaneously all the time. 2418 03:24:39.760 --> 03:24:45.680 Avoid avoidative behaviors, accept uncertainty as part of life and as an opportunity to 2419 03:24:45.799 --> 03:24:52.600 engage in new activities, for example, study every day twenty minutes a new 2420 03:24:52.760 --> 03:25:00.719 rule language of gold, optimism and responsibility and opportunity. And all this doesn 2421 03:25:00.799 --> 03:25:03.639 ' t work. There are many relaxation exercises that you can practice on the 2422 03:25:03.760 --> 03:25:11.040 net and countless of them. Deep breathing, diaphragmatic, deep inspirations over several 2423 03:25:11.120 --> 03:25:15.360 seconds that are followed by air retention and sound exhalations also of several seconds. 2424 03:25:18.520 --> 03:25:24.559 Progressive muscle relaxation of jacobson tension exercises, relaxation of the different muscle groups of 2425 03:25:24.639 --> 03:25:28.479 the body. If you still feel that you are not able to manage discomfort, 2426 03:25:28.840 --> 03:25:33.840 consult with a specialist, but above all do not meditate on your own 2427 03:25:35.239 --> 03:25:41.920 to avoid avoidance. This section deserves special attention. Today we know that the 2428 03:25:41.000 --> 03:25:46.840 mere repetition of certain behaviors modifies the relationship between them and the response or activation 2429 03:25:46.920 --> 03:25:50.719 of stress that occurs in our organism. A classical research with paratroopers showed that 2430 03:25:50.799 --> 03:25:56.520 the first time they jumped out of the plane they were terrified and this was 2431 03:25:56.600 --> 03:26:01.920 reflected in their body completely on the levels of noradrenaline and glucocorticoids stress molecules. 2432 03:26:03.479 --> 03:26:07.559 However, when they repeated the experience, several times there was a process of 2433 03:26:07.600 --> 03:26:15.040 habitation that limited that first response, thus reducing stress. But there' s 2434 03:26:15.120 --> 03:26:18.280 no need to talk about scientific studies. Most parents tell this to their children 2435 03:26:18.360 --> 03:26:22.600 when they want to encourage them to lose fear, to something, without needing 2436 03:26:22.600 --> 03:26:28.959 to know anything about psychological or physiological processes. My parents, for example, 2437 03:26:28.360 --> 03:26:33.879 when I was a student and I asked them my doubts about whether to choose 2438 03:26:33.000 --> 03:26:37.799 a surgical or medical specialty, because of how stressful operations seemed to me they 2439 03:26:37.879 --> 03:26:41.280 used to say to everyone they used to get used to. My father, 2440 03:26:41.680 --> 03:26:45.360 in particular, used to always set the same example. If one has no 2441 03:26:45.479 --> 03:26:50.120 choice but to work by catching crabs for the first three days he will have 2442 03:26:50.120 --> 03:26:52.360 a hard time, but the fourth will do the same as any other. 2443 03:26:52.399 --> 03:26:56.120 I liked that and have applied it all my life, although the truth is 2444 03:26:56.200 --> 03:27:01.799 that in the case of medicine, I ended up studying psychiatry and not surgery 2445 03:27:03.680 --> 03:27:11.360 coping strategies. What tools you have to solve problems on social networks. Some 2446 03:27:11.440 --> 03:27:16.479 joke and answer I debate myself between self- destructing me with drugs and alcohol, 2447 03:27:16.840 --> 03:27:20.760 starving me, eating until I burst or isolate myself from humanity. The 2448 03:27:20.840 --> 03:27:24.719 coping strategies are those capabilities that we set in motion when faced with a difficult 2449 03:27:24.840 --> 03:27:31.840 situation, challenge or problem. They are largely modulated by our experiences and by 2450 03:27:31.959 --> 03:27:37.040 everything we have learned throughout our lives. In a way, the more varied 2451 03:27:37.120 --> 03:27:43.440 and numerous these resources are, the more likely we will be to emerge successful 2452 03:27:43.600 --> 03:27:48.440 or strengthened from a situation so that we can adapt. However, the coping 2453 03:27:48.520 --> 03:27:52.360 capacity is not only about the practical resolution of the problem, but also about 2454 03:27:52.399 --> 03:27:56.959 our ability to manage the emotions and stress we present in the face of this 2455 03:27:58.040 --> 03:28:03.159 setback. In addition, we value whether the situation we face is yielding to 2456 03:28:03.159 --> 03:28:11.159 our resilience or our resources. Essentially, there are three types of coping strategies. 2457 03:28:11.680 --> 03:28:16.479 One focused on the problem. The person focuses on dealing with the situation 2458 03:28:16.559 --> 03:28:22.719 by analyzing it and looking for possible solutions. Two focused on emotions. The 2459 03:28:22.760 --> 03:28:28.239 person tries to manage the emotions triggered by the stressful situation so that they don 2460 03:28:28.319 --> 03:28:33.120 ' t get rid of him. Three based on avoidance. The person postpones 2461 03:28:33.200 --> 03:28:37.159 active confrontation, avoids it and tries to do other things not to think about 2462 03:28:37.239 --> 03:28:43.840 it takes time. For example, a person who has suffered a couple breakup 2463 03:28:43.920 --> 03:28:50.879 may be drawn by discomfort, frustration, misunderstanding, impotence. While it is 2464 03:28:50.000 --> 03:28:54.639 true that any loss leads to mourning, some people can block themselves and get 2465 03:28:54.760 --> 03:28:58.680 stuck in an extreme way and fall into a rumiative and repetitive thought about the 2466 03:28:58.760 --> 03:29:03.920 SNS moses of the breakup. On the other hand, that person can adopt 2467 03:29:03.959 --> 03:29:09.319 a resilient attitude and consider handling his emotions more effectively, cognitive reassessment, seeking 2468 03:29:09.319 --> 03:29:13.399 the support of friends, doing some new and exciting activity, going out to 2469 03:29:13.440 --> 03:29:20.760 do physical exercise, etc. Careful, don' t confuse this with thinking 2470 03:29:20.799 --> 03:29:24.000 that going out for a run or asking for help, we can cure a 2471 03:29:24.000 --> 03:29:28.319 depression. Here we always refer to the preventive that, in that continuum between 2472 03:29:28.319 --> 03:29:31.319 the normal and the pathological, we can stop in time behaviors or patterns that, 2473 03:29:31.719 --> 03:29:39.280 if they happen repeatedly, can evolve towards the pathological. Resilience doesn' 2474 03:29:39.360 --> 03:29:45.120 t mean without scars. When we cannot change a situation, we have an 2475 03:29:45.200 --> 03:29:52.760 obligation to change ourselves. Victor Frantole. The term resilience is a concept that 2476 03:29:52.879 --> 03:29:56.559 comes from physics, from the ownership of materials to recover the initial state when 2477 03:29:56.639 --> 03:29:58.799 the disturbance to which it had been or was or are n two in a 2478 03:29:58.920 --> 03:30:03.760 living being has ceased. It is the ability to adapt to an adverse agent 2479 03:30:03.879 --> 03:30:09.479 or condition or situation applied to humans. It is the ability to cope with 2480 03:30:09.600 --> 03:30:15.879 an adverse situation and get out of that situation strengthened our ability to adapt successfully 2481 03:30:15.959 --> 03:30:22.040 to the stress, trauma or difficulties we may experience. It is also a 2482 03:30:22.040 --> 03:30:28.360 question of using such adversity as learning at the neuroscientific level. Some studies have 2483 03:30:28.440 --> 03:30:33.760 shown how in the brain of Visiliens, the elevated levels of adrenaline, noradrenaline 2484 03:30:33.760 --> 03:30:39.040 and cortisol that appear in threatening situations are quickly regulated downwards when the focus of 2485 03:30:39.200 --> 03:30:46.239 stress disappears. In addition, it showed higher levels of neurotransmitter dopamine of pleasure 2486 03:30:46.360 --> 03:30:52.200 and reward, which could facilitate regulatory processes. On the contrary, in the 2487 03:30:52.280 --> 03:30:58.120 brain of the less visilient people he observed the persistence of high levels of adrenaline, 2488 03:30:58.639 --> 03:31:01.959 nora, adrenaline and cortisol, which could explain their difficulties in regulating themselves. 2489 03:31:03.360 --> 03:31:11.600 You knew that some personality traits contribute to resilience, ability to self- 2490 03:31:11.799 --> 03:31:15.879 observ, to weigh that part of the problem we can change and that part 2491 03:31:15.879 --> 03:31:18.520 we don' t. Which part has to do with ourselves and which one 2492 03:31:18.559 --> 03:31:24.399 doesn' t. Aspect related to the control eyes mentioned below. Ability to 2493 03:31:24.440 --> 03:31:31.200 self- regulate openness to experience. This includes fantasy, aesthetic sensitivity, attention 2494 03:31:31.200 --> 03:31:35.319 to one' s own feelings, preference for variety and intellectual curiosity, curiosity 2495 03:31:35.399 --> 03:31:43.159 and creativity. If we are able to create and use side thinking, we 2496 03:31:43.239 --> 03:31:50.559 can find adaptive alternatives, self- confidence to develop vital activities, such as 2497 03:31:50.639 --> 03:31:56.479 decision- making, power- taking, etc. One of the key factors 2498 03:31:56.559 --> 03:32:01.040 in resilience is bonding, intense affectation between two people we have received in childhood. 2499 03:32:03.200 --> 03:32:07.920 Thus, secure relationships and a supportive social circle will stimulate a more resilient 2500 03:32:09.000 --> 03:32:15.440 attitude towards life and difficulties. On the other hand, those who have experienced 2501 03:32:15.520 --> 03:32:20.479 traumatic events at early stages will have a harder time facing the world. Seen 2502 03:32:20.520 --> 03:32:24.159 in this way, it might sound deterministic as if we came as a serial 2503 03:32:24.280 --> 03:32:28.319 with a good or bad resilience. However, we can learn and develop resilience 2504 03:32:28.399 --> 03:32:33.639 from new life experiences and thanks to the neuroplasticity of the brain I told you 2505 03:32:33.680 --> 03:32:39.879 about in the previous chapter. New situations, the question of schemes and attitudes 2506 03:32:39.920 --> 03:32:43.200 to which we are accustomed, among others, help us to make more visiliens. 2507 03:32:46.479 --> 03:32:50.600 Daniel Boleman, the great promoter of emotional intelligence, and Genyo Connomen, 2508 03:32:52.120 --> 03:32:56.600 psychologist and Nobel Prize winner in Economics, already pointed out that our social interactions 2509 03:32:56.680 --> 03:33:01.479 play a key role in the remodeling of our hebro cherry, thanks to their 2510 03:33:01.600 --> 03:33:09.079 neuroplastic properties, because repeated experiences are creating new synaptic connections. Our key relationships 2511 03:33:09.200 --> 03:33:15.120 may also be shaping certain neurological circuits. Thus, being emotionally nurtured by someone 2512 03:33:15.200 --> 03:33:18.959 we spend a lot of time with over the years can reconfigure our brain. 2513 03:33:20.799 --> 03:33:26.280 Therefore, relationships have subtle but powerful impacts, among other things, can help 2514 03:33:26.360 --> 03:33:30.680 us in repairing psychic damage, also translated into physical that we have suffered previously. 2515 03:33:33.360 --> 03:33:39.520 Eye that resilient doesn' t mean without scars we can get some, 2516 03:33:39.959 --> 03:33:43.920 but come out strengthened. A nice metaphor for this is found in the Japanese 2517 03:33:45.000 --> 03:33:48.000 art of kintsushi, in which powder, gold or silver is used to highlight 2518 03:33:48.120 --> 03:33:52.079 the crack or break rather than hide it, which increases the beauty and value 2519 03:33:52.159 --> 03:33:58.559 of the repaired object. This supports several readings. On the one hand, 2520 03:34:00.360 --> 03:34:03.559 when something is broken or has suffered, they become more beautiful. It is 2521 03:34:03.600 --> 03:34:09.360 proof of the fragility of matter, but also an example of resilience in how 2522 03:34:09.399 --> 03:34:13.079 to recover and become stronger. It is an invaluable experience in the construction of 2523 03:34:13.120 --> 03:34:20.840 the human that we should adopt as a philosophy of life to take note before 2524 03:34:20.920 --> 03:34:24.879 reading the factors that I expose. Then try to think about how you imagine 2525 03:34:24.000 --> 03:34:28.559 a resilient person and then check it out. If we have agreed on any 2526 03:34:28.719 --> 03:34:35.159 of these points, they accept reality, neither minimize it nor magnify it. 2527 03:34:35.200 --> 03:34:41.600 They maintain a positive attitude. They are optimistic, they show a willingness to 2528 03:34:41.600 --> 03:34:48.600 learn. They have developed a good capacity for emotional self- control. They 2529 03:34:48.639 --> 03:34:54.879 tend to see adverse situations as an opportunity. Persevere when faced with a goal 2530 03:34:54.040 --> 03:35:01.840 or a difficulty. They don' t give up, they contemplate taking risks 2531 03:35:01.959 --> 03:35:05.479 as a way for ab to take care of themselves, they use a sense 2532 03:35:05.479 --> 03:35:11.120 of humor. They know themselves. If they' re tested, they can 2533 03:35:11.120 --> 03:35:15.440 ask for help. Finally, a good way to train resilience is with the 2534 03:35:15.520 --> 03:35:20.200 superpower to do a little every day the defenselessness learned as a type of virus. 2535 03:35:22.200 --> 03:35:26.120 There are people who have not had the opportunity to develop resilience because they 2536 03:35:26.200 --> 03:35:31.559 have suffered, for example, very adverse situations in childhood. We' ve 2537 03:35:31.639 --> 03:35:35.760 all heard someone close to saying that there' s nothing I can do. 2538 03:35:35.440 --> 03:35:41.760 It' s impossible to change it. Nothing will get better. Verbalizations such 2539 03:35:41.840 --> 03:35:46.840 as these translate a situation known as undefense learned, that is, the person 2540 03:35:46.920 --> 03:35:52.360 sees no way out, sees no alternatives. It is said to be learned 2541 03:35:52.440 --> 03:35:56.799 because the person learns not to be able to defend himself. This defenselessness would 2542 03:35:56.879 --> 03:36:00.920 be related to depression and other disorders in which the nascent person lacks control over 2543 03:36:01.000 --> 03:36:05.319 a situation. There' s nothing I can do to change it. You 2544 03:36:05.440 --> 03:36:11.959 knew that Martin Seligman and his collaborators studied in nineteen hundred and sixty- seven 2545 03:36:13.000 --> 03:36:16.959 the defenselessness learned in an experiment with dogs. Although this study, like some 2546 03:36:18.040 --> 03:36:22.440 that we have already mentioned, would not meet the ethical criteria that are required 2547 03:36:22.479 --> 03:36:28.600 for such research today, it provided important information that is worth knowing. The 2548 03:36:28.680 --> 03:36:31.680 experimenters selected a group of dogs who were subjected to an annoying electric shock on 2549 03:36:31.719 --> 03:36:37.520 the legs through the floor of the cage where they were locked. The dogs 2550 03:36:37.639 --> 03:36:43.159 had the chance to escape simply by jumping into another compartment where there were no 2551 03:36:43.280 --> 03:36:48.360 discharges. During the experiment it was observed that some did nothing when receiving the 2552 03:36:48.440 --> 03:36:52.559 discharge, except groaning and waiting for the adverse stimulus to cease, that is, 2553 03:36:52.879 --> 03:36:56.760 they were not able to learn or adopt a simple escape response after a 2554 03:36:56.879 --> 03:37:03.399 specific situation discharges And precisely the dogs that did not run from the discharge were 2555 03:37:03.440 --> 03:37:07.360 those who had previously participated in other experiments in which there was no option to 2556 03:37:07.440 --> 03:37:11.319 escape the pain. Therefore, they had learned that nothing could be done to 2557 03:37:11.319 --> 03:37:18.440 keep trying them if they could not cope. Something similar is observed in people 2558 03:37:18.520 --> 03:37:22.600 exposed to a stressful situation for a long time and unable to relieve stress in 2559 03:37:22.680 --> 03:37:28.479 any way. If you think you do what you do, things are going 2560 03:37:28.479 --> 03:37:33.239 to stay the same. He ends up throwing away the towel, the subject 2561 03:37:33.319 --> 03:37:37.920 feels that he cannot control or predict the events of his day- to- 2562 03:37:37.239 --> 03:37:41.600 day life, and this has a lot to do with our learnings from the 2563 03:37:41.639 --> 03:37:45.639 past, which condition and modulate our attitudes and behaviors, both present and future. 2564 03:37:46.799 --> 03:37:50.159 In other words, this arises when the person has repeatedly faced situations in 2565 03:37:50.280 --> 03:37:56.639 which his acts had no effect. As a result, she has a feeling 2566 03:37:56.639 --> 03:38:01.440 of impotence, because she is convinced that she can do nothing to control or 2567 03:38:01.559 --> 03:38:05.200 modify her environment. Even if you get the desired result, you end up 2568 03:38:05.280 --> 03:38:09.600 thinking that it has not been the result of your actions, but pure chance. 2569 03:38:11.520 --> 03:38:15.520 Indefensiveness can act as a virus on our emotions and provoke a series of 2570 03:38:15.559 --> 03:38:22.079 internal events culminating in complete blocking and cancellation. A classic example we see in 2571 03:38:22.159 --> 03:38:26.799 animals that have been subjected to harsh training conditions, elephants in zoos or locked 2572 03:38:26.840 --> 03:38:31.440 in a cage for a long time and then no longer want to escape for 2573 03:38:31.520 --> 03:38:35.840 what to fight. The same is common in children who have experienced abuse, 2574 03:38:37.319 --> 03:38:43.319 neglect or gender- based violence. The little one learns that anticipation or change 2575 03:38:43.360 --> 03:38:46.399 is not possible and that he will have to live in that situation without actively 2576 03:38:46.600 --> 03:38:52.680 fighting or submitting or paralyzing. It is also observed when the person has been 2577 03:38:52.760 --> 03:38:58.000 subjected to negative assessments labels throughout its development, internalizing you are clumsy what yours 2578 03:38:58.120 --> 03:39:03.040 is not studies, etc. Who has been exposed to such assessments internalizes them 2579 03:39:03.159 --> 03:39:07.000 and will be far less likely to fight to change, than to do so. 2580 03:39:07.120 --> 03:39:11.680 If nothing' s going to change it. Faced with the lack of 2581 03:39:11.879 --> 03:39:16.600 defense learned, one tends to throw away the towel, does not feel like 2582 03:39:16.719 --> 03:39:20.920 fighting, decreases its proactivity and this leads to apathy and abandonment. There will 2583 03:39:20.000 --> 03:39:24.959 be a blockade and a freeze. Faced with sites that require rapid response. 2584 03:39:24.200 --> 03:39:28.479 There is a tendency to avoid uncomfortable situations, to run away from problems, 2585 03:39:30.000 --> 03:39:35.600 the inability to help oneself. All this leads to low self- esteem and 2586 03:39:35.680 --> 03:39:41.280 lack of motivation and even anxiety and depression. It can be unlearned. The 2587 03:39:41.360 --> 03:39:46.559 defenselessness learned, the good news is that yes, and one of the main 2588 03:39:46.639 --> 03:39:50.639 strategies will be to unlearn your own defenselessness. It won' t be easy, 2589 03:39:50.879 --> 03:39:54.639 because something we' ve developed over so many years will cost us a 2590 03:39:54.639 --> 03:40:00.000 lot to change. We will have to begin by detecting the beliefs and ugly 2591 03:40:00.000 --> 03:40:03.639 thoughts that consolidate our defenselessness. They stand out and they have us immobilized. 2592 03:40:05.799 --> 03:40:09.680 Detecting them and discovering their origin will cause them to lose strength. It will 2593 03:40:09.719 --> 03:40:16.440 try to learn alternative behaviors to those who caused the problem. To make a 2594 03:40:16.440 --> 03:40:22.040 note. Here are some behaviors that allow you to work and unlearn defenselessness. 2595 03:40:22.440 --> 03:40:26.799 Try to strengthen your self- esteem, reviewing your strengths and not just focusing 2596 03:40:26.879 --> 03:40:33.639 on your weaknesses. Learn to persevere in the face of adversity identifies areas where 2597 03:40:33.719 --> 03:40:39.000 you feel that you have control and strengthen them to serve as a springboard to 2598 03:40:39.079 --> 03:40:43.799 venture into others. Accept what cannot be changed. Learn that right now you 2599 03:40:43.959 --> 03:40:48.520 are not living the same situation as in the past. The current one is 2600 03:40:48.719 --> 03:40:52.479 different and you' re not the same. Ask yourself the style what happened 2601 03:40:52.559 --> 03:40:58.399 then, what happens now, what I was like then, what I am 2602 03:40:58.399 --> 03:41:03.600 now. It works on problem solving, because with each solution found and successfully 2603 03:41:03.680 --> 03:41:09.600 implemented increases self- confidence. With the solutions not found, a huge knowledge 2604 03:41:09.719 --> 03:41:16.200 is acquired in search of control madmen. Where do you have your control freaks, 2605 03:41:16.719 --> 03:41:20.079 oh better said, to what degrees do you feel that you have control 2606 03:41:20.159 --> 03:41:24.760 of what happens to you in life both in everyday situations and in major problems. 2607 03:41:26.079 --> 03:41:30.799 People can feel that we govern our destiny when we consider that our decisions 2608 03:41:30.879 --> 03:41:35.680 and abilities matter, or we can consider that we have no control over anything 2609 03:41:35.799 --> 03:41:39.639 and that everything is the result of external agents, such as luck, karma 2610 03:41:39.719 --> 03:41:43.280 or God' s command. This is known as control freaks, a term 2611 03:41:43.280 --> 03:41:48.680 introduced by Julian mud in nineteen hundred and sixty- six as part of his 2612 03:41:48.799 --> 03:41:54.680 theory of social learning. It refers, therefore, to the outcome that we 2613 03:41:54.760 --> 03:42:00.239 attribute externally or internally to a given situation. This will depend on very diverse 2614 03:42:00.360 --> 03:42:03.040 factors, such as the subject' s personality, previous experiences, expectations, 2615 03:42:03.840 --> 03:42:11.200 etc. In the ocus of internal control, the person attributes the success or 2616 03:42:11.280 --> 03:42:16.120 failure of an event to something proper to it, for example, to its 2617 03:42:16.200 --> 03:42:20.159 abilities and effort. That is why he understands that the result is controllable and 2618 03:42:20.239 --> 03:42:24.399 that it is in his power to modify it. In this way you can 2619 03:42:24.440 --> 03:42:28.319 motivate yourself and focus on empowering those skills that help you achieve the desired result. 2620 03:42:30.399 --> 03:42:33.799 There will therefore be a greater tendency to take appropriate measures to take care 2621 03:42:33.799 --> 03:42:41.239 of themselves, protect themselves, etc. Control freaks here work under the motto. 2622 03:42:41.719 --> 03:42:43.319 I have the power to influence my future or to make things happen. 2623 03:42:46.639 --> 03:42:50.440 On the contrary, in the case of external control locus, the subject attributes 2624 03:42:50.479 --> 03:42:54.440 the outcome of an event to external factors beyond his control, such as random 2625 03:42:54.719 --> 03:43:01.239 fate or other people' s decisions. This is how people can feel that 2626 03:43:01.360 --> 03:43:05.680 nothing can be done, as circumstances are beyond their control. It works under 2627 03:43:05.799 --> 03:43:11.159 slogans like throwing balls out. Bad things only happen to me. There' 2628 03:43:11.280 --> 03:43:16.000 s nothing I can do. This way of looking at things takes away responsibility 2629 03:43:16.120 --> 03:43:20.760 for the actions or decisions we make. Therefore, the way we perceive the 2630 03:43:20.840 --> 03:43:24.879 situations and the causal explanation we give them are the elements that will largely mark 2631 03:43:24.959 --> 03:43:31.479 the success or failure of our decisions. As in almost everything, the key 2632 03:43:31.600 --> 03:43:35.559 is at the middle point to be aware that we have the ability to take 2633 03:43:35.639 --> 03:43:39.680 the reins of life to get what we propose and be active and responsible agents 2634 03:43:39.799 --> 03:43:46.000 for what we do. At the same time, we must be able to 2635 03:43:46.040 --> 03:43:52.600 recognize that there are situations beyond our control. Troubleshooting and divergent thinking. My 2636 03:43:52.719 --> 03:44:01.479 life has been filled with terrible misfortunes, most of which never happened. It 2637 03:44:01.600 --> 03:44:05.520 is possible that if you have ever been immersed in a great dilemma that you 2638 03:44:05.559 --> 03:44:11.319 did not know how to solve yourself, you have posed as you might think 2639 03:44:11.440 --> 03:44:15.520 differently, in a generic way. We can divide thought into two types. 2640 03:44:16.120 --> 03:44:20.760 One On the one hand, we find a conventional thought that goes from top 2641 03:44:20.879 --> 03:44:24.879 to bottom and is linear. It is the vertical or convergent thought. It 2642 03:44:26.000 --> 03:44:28.879 is based on a sequence of ideas. It is logical and deductive thinking and 2643 03:44:30.159 --> 03:44:35.239 in it every step must be correct and indispensable. It is the kind of 2644 03:44:35.399 --> 03:44:39.639 thought with which we have been taught to study and learn. Besides, it 2645 03:44:39.760 --> 03:44:43.920 ' s analytical thinking. Repeat known patterns and schemes, explain and interpret, 2646 03:44:45.200 --> 03:44:52.559 create categories and classifications. It' s replicable two. Divergent thinking goes in 2647 03:44:52.719 --> 03:44:56.760 other directions, can make leaps, and the ideas that arise need not appear 2648 03:44:56.840 --> 03:45:01.680 in the same order, nor are they indispensable as a whole. It is 2649 03:45:01.760 --> 03:45:05.520 the thought in which we generate several alternatives from a given information. According to 2650 03:45:05.959 --> 03:45:11.719 j F. Gilford, it' s thinking of new possibilities, thinking without 2651 03:45:11.719 --> 03:45:16.319 filters. According to some authors, it is the basis of creative thinking. 2652 03:45:16.360 --> 03:45:22.079 A classic example would be brainstorming or brainstorming. An exercise of putting forward all 2653 03:45:22.120 --> 03:45:28.440 possible options without censoring them or judging them. Unlike the previous one, it 2654 03:45:28.520 --> 03:45:31.719 does not create categories or, in case of having them, they are permeable 2655 03:45:31.719 --> 03:45:35.639 and mutable. It is a probabilistic process in which one does not always reach 2656 03:45:35.760 --> 03:45:41.799 a solution and always to it scientific language would not exist replicability, that is, 2657 03:45:43.159 --> 03:45:46.600 we would not always arrive in the same way at the same result. 2658 03:45:46.639 --> 03:45:52.280 I like to imagine it as the suspended particles that can be seen through the 2659 03:45:52.319 --> 03:45:56.399 sun rays that enter a room and that, as we move through these, 2660 03:45:58.159 --> 03:46:05.719 move and collide between them. From that collision would emerge ideas. Divergent thinking 2661 03:46:05.799 --> 03:46:11.559 is also very useful in problem solving. In the process of finding new paths, 2662 03:46:13.319 --> 03:46:16.120 it plays a key role in our ability to adapt to change and overcome 2663 03:46:16.159 --> 03:46:22.440 adversity. It turns out that we have been taught to think of the convergent 2664 03:46:22.559 --> 03:46:26.600 or vertical thinking model, but much less of the divergent one. That' 2665 03:46:26.719 --> 03:46:31.639 s why it costs us so much and it' s curious because it' 2666 03:46:31.760 --> 03:46:33.200 s precisely the children who use this last type of thought all the time. 2667 03:46:35.239 --> 03:46:39.319 However, over the years and the educational model based on the most analytical thought, 2668 03:46:39.879 --> 03:46:43.280 we build scaffolding and mental schemes from which we find it very difficult to 2669 03:46:43.440 --> 03:46:50.000 withdraw. Fortunately, there are already many schools that are paying attention to this, 2670 03:46:50.280 --> 03:46:54.760 trying to foster a mode of learning that favors divergent thinking through project work 2671 03:46:54.799 --> 03:46:58.680 and the promotion of activities such as the plastic arts, which are much more 2672 03:46:58.120 --> 03:47:05.680 transversal than other types of teaching. However, although creative thinking has traditionally been 2673 03:47:05.799 --> 03:47:11.920 associated with divergent thinking. The truth is that logical thinking also participates in this. 2674 03:47:13.479 --> 03:47:18.079 According to Robert daub iw Basberg Two, creative thinking also arises from essay 2675 03:47:18.159 --> 03:47:24.280 and error, feedback and reflection. However, to understand each other, we 2676 03:47:24.399 --> 03:47:28.440 will try to distinguish them. Most situations in life require much more of the 2677 03:47:28.559 --> 03:47:33.319 second type of thought of the divergent, which will allow us to find alternatives, 2678 03:47:33.840 --> 03:47:37.559 which makes it easier to think to sada he bucks or outside the box. 2679 03:47:39.479 --> 03:47:43.799 People who have difficulty adapting to a more closed and inflexible lifestyle have a 2680 03:47:43.920 --> 03:47:48.399 greater experience of injustice, greater frustration, greater stress, hostility and discomfort that 2681 03:47:48.399 --> 03:47:56.360 can in turn boost the depressed mood. The lack of this flexibility of thought 2682 03:47:56.559 --> 03:48:01.920 is what we know as cognitive rigidity, something we see in patients with autistic 2683 03:48:01.000 --> 03:48:05.040 spectrum disorders, such as asperger or in the evolution of some patients with schizophrenia. 2684 03:48:07.879 --> 03:48:13.280 They often tolerate bad changes because they make them feel insecure and can even 2685 03:48:13.360 --> 03:48:18.600 create anguish and anxiety. They need to have a sense of control, and 2686 03:48:18.639 --> 03:48:24.000 that' s why they respond badly to uncertainty, to modifications in their usual 2687 03:48:24.079 --> 03:48:26.879 routines, to context changes. Hence its tendency to move in monotony and its 2688 03:48:26.959 --> 03:48:33.639 lack of interest in introducing new activities. In fact, if we have a 2689 03:48:33.959 --> 03:48:37.319 familiar friend or partner with tea knowing, this will make it easier for us 2690 03:48:37.319 --> 03:48:43.559 to interact with him. Cognitive flexibility is therefore the human ability to maintain a 2691 03:48:43.639 --> 03:48:48.319 mental openness, to accept things, to observe without judging, to feel compassion, 2692 03:48:48.760 --> 03:48:52.639 to be here and now, to generate and acquire habits consistent with our 2693 03:48:52.719 --> 03:49:01.079 values and aspirations. In short, our ability to adapt, to take note. 2694 03:49:01.600 --> 03:49:07.079 Like almost everything in life, divergent thinking can be trained. Let' 2695 03:49:07.200 --> 03:49:13.079 s look at some points that can help you, for example, in troubleshooting, 2696 03:49:13.479 --> 03:49:18.000 save time and space to exercise it, although you can also practice it 2697 03:49:18.000 --> 03:49:24.159 in everyday situations. It proves to pose supposed problems or dilemmas that could occur 2698 03:49:24.360 --> 03:49:28.120 and thinks of more alternatives than usual. Try to divide the topic in question 2699 03:49:28.159 --> 03:49:33.639 into several parts so you can find other points of view. Practice these same 2700 03:49:33.719 --> 03:49:39.719 exercises with someone and watch their answers. It tries to assess the issue, 2701 03:49:39.239 --> 03:49:43.719 the situation or the problem in question from various prisms. For example, ask 2702 03:49:43.799 --> 03:49:48.479 yourself what I would say to a child in the same situation your teacher would 2703 03:49:48.879 --> 03:49:54.079 have done, as a friend would have resolved, yours tests to use support 2704 03:49:54.239 --> 03:49:58.000 tools, using all the senses. For example, ask yourself how you would 2705 03:49:58.120 --> 03:50:03.840 draw that problem or situation, what smell it would have, what music you 2706 03:50:03.959 --> 03:50:07.719 would put him create, imagine and play with the various situations in different environments 2707 03:50:07.719 --> 03:50:13.479 will be of great help. Three uses mind maps. Four are a graphic 2708 03:50:13.559 --> 03:50:16.799 technique where ideas are connected to one another, as if the branches of neurons 2709 03:50:16.840 --> 03:50:22.840 were concerned. It begins, for example, with a central idea from which 2710 03:50:22.879 --> 03:50:26.280 branches are emerging that revolve around that idea and after each branch new ideas are 2711 03:50:26.440 --> 03:50:31.959 emerging. In the end a composition is generated from which secondary ideas can most 2712 03:50:33.159 --> 03:50:39.600 easily emerge. Try using this template to guide you mental map add your text 2713 03:50:41.040 --> 03:50:48.360 emotional regulation. Emotions are like waves on a beachshore. If no one teaches 2714 03:50:48.440 --> 03:50:52.079 the kids how to surf them, the waves will come and they won' 2715 03:50:52.079 --> 03:50:58.079 t stop sinking them. Dany hel Homeostasis, the state of balance of the 2716 03:50:58.159 --> 03:51:03.479 body, when it has a healthy functioning, can be measured through various variables. 2717 03:51:05.159 --> 03:51:09.040 The glucose levels and temperature of our body. They are some of them, 2718 03:51:09.319 --> 03:51:15.719 but there is also a psychological homeostasis, a balance between our needs and 2719 03:51:15.840 --> 03:51:20.239 the satisfaction obtained between our body, our emotions and our thoughts. So when 2720 03:51:20.239 --> 03:51:26.319 we say I' m okay, we don' t mean being content with 2721 03:51:26.520 --> 03:51:31.600 a concrete emotion, but a global state that includes from emotion to our body 2722 03:51:31.680 --> 03:51:39.360 somatic sensations and our thoughts. The ability to regulate emotions is incorporated from our 2723 03:51:39.479 --> 03:51:43.280 earliest childhood, as we said in previous chapters, thanks to the light of 2724 03:51:43.360 --> 03:51:48.799 our caregivers and development of our limbic system or soft part of the brain, 2725 03:51:48.799 --> 03:51:52.760 be in coordination with the outer layer of this and more specifically, with the 2726 03:51:52.840 --> 03:51:58.440 deep sea of the brain. Sometimes, due to the exaggerated stress that has 2727 03:51:58.479 --> 03:52:01.879 been maintained for a long time, this homeostasis can break and the person is 2728 03:52:03.000 --> 03:52:05.079 no longer able to return to the point of equilibrium. Even if the situation 2729 03:52:05.200 --> 03:52:11.719 has been resolved, then the symptoms of anxiety, depression, etc appear. 2730 03:52:13.559 --> 03:52:20.079 We already know that emotions and feelings change our thinking. In addition, suppressing 2731 03:52:20.159 --> 03:52:24.520 them has an impact on the physiological level. For example, there has been 2732 03:52:24.639 --> 03:52:30.000 an increase in blood pressure in those who tend to suppress emotions and even changes 2733 03:52:30.079 --> 03:52:33.440 in the effects of a treatment due to the patient' s expectations about himself. 2734 03:52:37.360 --> 03:52:39.040 That' s why it' s important to learn how to regulate emotions. 2735 03:52:39.479 --> 03:52:43.719 I mean to regulate and not to control, because control can end up 2736 03:52:43.799 --> 03:52:48.040 leaking bad pasts and it doesn' t really respond to what we want to 2737 03:52:48.040 --> 03:52:52.319 explain here. Other verbs that we can use to refer to these processes are 2738 03:52:52.319 --> 03:52:58.040 to manage, modulate or transit. Emotional regulation can be defined as the set 2739 03:52:58.120 --> 03:53:03.920 of internal and external processes aimed at monitoring, evaluating and modifying our emotional reactions 2740 03:53:05.079 --> 03:53:09.639 in order to achieve our goals. Be conscious or unconscious, for example, 2741 03:53:11.079 --> 03:53:15.239 to reduce a negative affective state that has become very intense and lasting, we 2742 03:53:15.360 --> 03:53:18.799 are blocked, we feel a lot of discomfort and anger at a comment that 2743 03:53:18.879 --> 03:53:22.239 has been made to us by a co- worker, etcetera. But it 2744 03:53:22.280 --> 03:53:28.159 could also be that we had to regulate a positive affective state because of the 2745 03:53:28.159 --> 03:53:33.799 social context, for example, because it could be inappropriate, as it could 2746 03:53:33.879 --> 03:53:39.239 be if we were particularly euphoric and happy to have received good news, but 2747 03:53:39.280 --> 03:53:41.840 we had to accompany and support in the pain a friend who has suffered the 2748 03:53:43.000 --> 03:53:48.760 sudden loss of a loved one to take note. Emotional regulation encompasses the following. 2749 03:53:50.719 --> 03:53:56.639 Ability to inhibit inappropriate behavior due to their extremely intense pleasant or unpleasant emotions, 2750 03:53:58.799 --> 03:54:03.280 to decrease physiological activation, heart acceleration, breathing, sweating, etc, 2751 03:54:05.280 --> 03:54:11.719 derived from these emotions. Ability to reposition our attention or to direct it beyond 2752 03:54:11.799 --> 03:54:18.000 triggering stimuli and emotions, something like learning to diversify our attention organize emotions towards 2753 03:54:20.399 --> 03:54:28.719 achieving goals and long- term well- being. You knew that, in 2754 03:54:28.719 --> 03:54:33.079 reality, emotional regulation is a key issue in almost every aspect of life at 2755 03:54:33.120 --> 03:54:37.079 the brain level. It is the result of a balance between the deeper, 2756 03:54:37.479 --> 03:54:41.399 primitive and automatic brain regions, which, in turn, convey all the information 2757 03:54:41.479 --> 03:54:46.200 of the body, and the more superficial brain regions, such as the prefrontal 2758 03:54:46.600 --> 03:54:52.799 cortex recalls the cerebral faggot that exerts self- control by stimulating or inhibiting the 2759 03:54:52.920 --> 03:54:58.159 information received from the previous regions. In neuroscientific terms, one could talk about 2760 03:54:58.200 --> 03:55:01.239 top bland mechanisms from top to bottom in the regions of regulation of emotion, 2761 03:55:01.440 --> 03:55:05.719 for example, when our cerebral faggot slows us down so as not to say 2762 03:55:05.760 --> 03:55:11.040 a barbarity, when we get angry at the inverse of barmac mechanisms from bottom 2763 03:55:11.200 --> 03:55:16.120 up, when our emotions mold or nuance our thoughts. A typical example of 2764 03:55:16.200 --> 03:55:22.000 emotional disregulation is seen in what the neuroscientist Jos influenced to the so- called 2765 03:55:22.040 --> 03:55:28.120 kidnapping of the tonsil Amigdala daughter uncontrollable and excessive emotional reactions in which the brain 2766 03:55:28.200 --> 03:55:31.159 tonsil of our emotional brain is overactivated, takes control and command of the rest 2767 03:55:31.280 --> 03:55:35.200 of the brain, kidnaps it and does not let and prevents it to the 2768 03:55:35.360 --> 03:55:39.760 most rational part. For example, when we get very angry, we can 2769 03:55:39.840 --> 03:55:46.440 get to say or act disproportionately. In this type of reaction, that region 2770 03:55:46.559 --> 03:55:50.639 of our brain plays a key role. The amygdala belongs to the limbic system, 2771 03:55:52.200 --> 03:55:54.200 the middle layer of the brain attaches to that of the hot brain. 2772 03:55:56.280 --> 03:56:00.520 In this type of situation it is enormously complicated to activate the rational brain. 2773 03:56:00.879 --> 03:56:05.440 The paused and reflective, the mobcondel is blocked. We are dominated and hijacked 2774 03:56:05.600 --> 03:56:09.559 by our most primitive brain that passes to take the reins. It' s 2775 03:56:09.680 --> 03:56:16.559 like our amygdala is a runaway horse that the rider can' t control. 2776 03:56:18.040 --> 03:56:22.239 This can often be seen in young children when they have a tantrum. The 2777 03:56:22.319 --> 03:56:26.760 difference is that in his case he is a little more justified than in adults, 2778 03:56:26.280 --> 03:56:30.920 since his rational brain and self- control is not yet sufficiently developed. 2779 03:56:33.840 --> 03:56:37.479 The importance of emotional regulation lies in the fact that many of our everyday problems 2780 03:56:37.600 --> 03:56:43.840 have to do with a difficulty in managing our emotions. The intense emotional responses 2781 03:56:43.920 --> 03:56:52.639 involved in deep brain regions have played a crucial role in our survival. From 2782 03:56:52.719 --> 03:56:58.040 the evolutionary point of view, they have allowed us to run away when we 2783 03:56:58.200 --> 03:57:01.760 were facing a risk to life, for example, to flee from a predator. 2784 03:57:01.799 --> 03:57:05.319 The problem is that, in our time, the triggers of this alarm 2785 03:57:05.399 --> 03:57:09.879 system that we have are no longer threatening beasts, but in many cases our 2786 03:57:09.959 --> 03:57:13.680 main threat is the stress of the day to day. Not being able to 2787 03:57:13.760 --> 03:57:18.200 regulate or channel our emotions or be victims of this type of amygdala trappings can 2788 03:57:18.280 --> 03:57:26.719 be disadaptative. The knowledge and regulation of our emotions should be a compulsory subject, 2789 03:57:26.840 --> 03:57:31.719 such as mathematics, or taught as a subject of language classes, so 2790 03:57:31.719 --> 03:57:35.200 that, from a small point of view, we practice naming emotions and their 2791 03:57:35.319 --> 03:57:41.600 regulation through examples, experiences or stories. And all this without losing sight that 2792 03:57:41.680 --> 03:57:46.559 the best teaching is always the best example. I' ll leave you some 2793 03:57:46.600 --> 03:57:54.920 notes on how to help your children move their emotions to take note of how 2794 03:57:54.000 --> 03:57:58.879 to work emotional regulation with children. The game is a good opportunity to learn 2795 03:58:00.319 --> 03:58:03.440 about emotions, to learn, to express, to modulate and to regulate them. 2796 03:58:05.920 --> 03:58:09.280 You can take the opportunity to watch drawings or movies with them, continue 2797 03:58:09.399 --> 03:58:15.280 narrating, commenting or explaining how the characters feel. You can play giving name, 2798 03:58:15.719 --> 03:58:20.159 shape, color and texture to emotions, for example, how you would 2799 03:58:20.280 --> 03:58:26.040 describe fear is a dark color, has rough or smooth texture, stingy or 2800 03:58:26.120 --> 03:58:31.319 rounded shapes. You can teach her how to locate emotions in the body by 2801 03:58:31.399 --> 03:58:35.040 looking for physical contact, for example by putting her hand on her chest and 2802 03:58:35.120 --> 03:58:41.079 explaining that sometimes sadness feels there like pain or tightness in the chest. Give 2803 03:58:41.200 --> 03:58:46.280 an example, regulating your own emotions. If we lose control, it may 2804 03:58:46.360 --> 03:58:50.879 be an opportunity to explain that situation as well. Mom diagonal bar Dad was 2805 03:58:50.040 --> 03:58:54.920 very angry and he didn' t do well. Next time he' ll 2806 03:58:54.000 --> 03:58:58.120 try to do better. One way to mentalize the other, to teach about 2807 03:58:58.159 --> 03:59:05.319 the States we have of the others to teach them to ask forgiveness, doing 2808 03:59:05.319 --> 03:59:09.239 so also with them. It is often the children who correct us. Mom, 2809 03:59:09.760 --> 03:59:13.120 you' ve crossed the red light Take the opportunity to recognize the mistake. 2810 03:59:15.680 --> 03:59:20.680 I' m sorry you' re right. Mom was lost, help 2811 03:59:20.719 --> 03:59:24.399 them think about alternatives and choose and try one or more. For example, 2812 03:59:24.760 --> 03:59:28.120 if your son claims to be angry with a little friend, work with him. 2813 03:59:28.120 --> 03:59:33.120 The options you have you can try to ask him why he did that 2814 03:59:33.200 --> 03:59:35.200 which hurt you so much to invite him to snack home and talk to him. 2815 03:59:37.479 --> 03:59:43.520 What do you think. There are also disadaptative emotional regulation mechanisms, that 2816 03:59:43.639 --> 03:59:46.799 is, they do not solve the problem, but make it worse. They 2817 03:59:46.920 --> 03:59:50.680 don' t chronicle. For example, some people turn to alcohol or some 2818 03:59:50.760 --> 03:59:56.159 other toxic substance to calm down, not knowing that this supposed momentary relief will 2819 03:59:56.239 --> 04:00:00.280 be followed by an imploration of symptoms, as both alcohol and other toxic things 2820 04:00:00.280 --> 04:00:03.239 have been shown to have a direct relationship with the symptoms of anxiety and depression. 2821 04:00:05.280 --> 04:00:09.120 Alcohol, far from being anxiolytic that eliminates anxiety as thought, is anxiogenic, 2822 04:00:09.520 --> 04:00:13.319 produces anxiety, that is, it worsens it. Hence, the main 2823 04:00:13.399 --> 04:00:18.559 intervention when we meet someone in consultation who drinks alcohol on a regular basis, 2824 04:00:18.040 --> 04:00:24.559 is to stop consumption. On other occasions, people with great difficulties in emotional 2825 04:00:24.639 --> 04:00:30.200 management need to even take it to the body in the form of self- 2826 04:00:30.639 --> 04:00:33.159 harming behaviors, for example, in the form of cuts with a sharp object 2827 04:00:33.479 --> 04:00:37.159 in some parts of the body, a way to relieve psychic pain with physical 2828 04:00:37.159 --> 04:00:41.879 pain. As we already commented in chapter nine, other very inefficient mechanisms of 2829 04:00:41.959 --> 04:00:48.000 emotional management would be rumination, turning the head, avoiding or suppressing. They 2830 04:00:48.120 --> 04:00:54.600 can all be very unproductive. Therefore, in this age of so much productivity, 2831 04:00:54.879 --> 04:00:58.520 I like to tell my patients and friends that the most productive strategy of 2832 04:00:58.639 --> 04:01:03.120 all is to have good mental health. Getting in touch with emotions, putting 2833 04:01:03.479 --> 04:01:09.239 them into words and regulating them will be key to our adaptive ability to the 2834 04:01:09.360 --> 04:01:13.079 environment and the circumstances of life. Notice that it is not a matter of 2835 04:01:13.239 --> 04:01:16.840 giving free rein to all emotions, and more is a matter of regulating them. 2836 04:01:18.360 --> 04:01:22.879 But we are depressed, anxious or just tired because we have slept badly. 2837 04:01:24.159 --> 04:01:28.159 Our ability to regulate us can collapse or be very difficult to handle. 2838 04:01:28.239 --> 04:01:33.319 Some authors have compared this ability to that of a muscle that gets tired when 2839 04:01:33.399 --> 04:01:39.639 used in excess. After this long exhibition, there will be those who are 2840 04:01:39.719 --> 04:01:43.879 thinking about regulating strategies and even give us examples for the children and we do 2841 04:01:45.000 --> 04:01:48.280 not tell us anything, because the truth is that there are many ways to 2842 04:01:48.360 --> 04:01:52.639 address this issue, but undoubtedly the most effective thing is to transform everyday situations 2843 04:01:52.719 --> 04:01:58.840 into therapeutics. That' s why I think it might be more useful to 2844 04:01:58.920 --> 04:02:05.760 talk about emotional hygiene habits, which we' ll discuss in the following pages 2845 04:02:05.799 --> 04:02:09.879 to take note of some keys that can help you in emotional regulation. Recognize 2846 04:02:09.920 --> 04:02:16.239 and name emotions, learn to fit criticism and use a sense of humor, 2847 04:02:16.440 --> 04:02:24.280 learn to relativize. There are very few things that are so terrible to try 2848 04:02:24.319 --> 04:02:26.760 to put the situation in perspective. How I will feel in ten years' 2849 04:02:26.879 --> 04:02:31.040 time, when I think about this situation, what I would say or how 2850 04:02:31.079 --> 04:02:37.959 my family member or friend would feel In that same context, review our strengths 2851 04:02:37.959 --> 04:02:43.159 to adapt and look for your own strategies. Delaying concerns will already solve it 2852 04:02:43.239 --> 04:02:46.920 tomorrow, taking some time helps to see the matter with distance and to travel 2853 04:02:48.040 --> 04:02:52.680 the best. Physical exercise and meditation are very effective ways to regulate ourselves through 2854 04:02:52.719 --> 04:02:58.479 the body and mind together. Leaning on others or asking for help from a 2855 04:02:58.600 --> 04:03:05.680 teacher to remember that first it hurts, then it makes you angry and ends 2856 04:03:05.680 --> 04:03:11.680 up laughing. Thus close cycles, habits of emotional hygiene one, rest. 2857 04:03:15.120 --> 04:03:18.920 If it' s good to live, it' s still better to dream 2858 04:03:18.360 --> 04:03:24.959 and best of all, wake up. Antonio Machado. Some will be wondering 2859 04:03:24.079 --> 04:03:28.760 why I address the dream in this chapter. Night rest is one of the 2860 04:03:28.840 --> 04:03:35.120 main factors of emotional disregulation. A good nemonic rule so as not to forget 2861 04:03:35.280 --> 04:03:41.040 about it is the following. Insomnia produces the five irritability, impulsivity, inattention, 2862 04:03:41.360 --> 04:03:48.040 instability and inability to make decisions. So having the dream controlled will be 2863 04:03:48.159 --> 04:03:54.559 an essential element in our ability to self- regulate that we do not forget. 2864 04:03:54.000 --> 04:03:58.120 The day doesn' t start to count in the morning when we get 2865 04:03:58.120 --> 04:04:01.559 up. It starts at night when we go to bed. When we talk 2866 04:04:01.680 --> 04:04:05.639 about how we spent the day, we usually refer to the hours we have 2867 04:04:05.760 --> 04:04:11.399 been awake and forget about the hours of sleep. However, the day we 2868 04:04:11.479 --> 04:04:16.079 sleep very well is almost certain to have a good day. Looks like we 2869 04:04:16.200 --> 04:04:20.719 could do without sleeping. The dream has passed to the background and if we 2870 04:04:20.840 --> 04:04:24.840 have to take time away from something, we take it to sleep without any 2871 04:04:26.840 --> 04:04:31.559 fuss and so we go through life derelict, always tired instead of repairing. 2872 04:04:31.600 --> 04:04:37.120 We need to sleep to stay awake. Sleep is a physiological necessity and today 2873 04:04:37.200 --> 04:04:43.079 we know it plays a key role in immune memory functions. Being a baby, 2874 04:04:43.440 --> 04:04:48.879 let' s review here what we will henceforth call enemies of the alcohol 2875 04:04:48.879 --> 04:04:52.040 dream. Even if it looks like it helps us sleep. Alcohol only causes 2876 04:04:52.120 --> 04:04:58.959 drowsiness and sedation and alters the rhythms and phases of deep sleep. Various studies 2877 04:04:58.040 --> 04:05:03.920 have shown that altered brain activity makes us wake up or have difficulty sleeping deeply, 2878 04:05:03.239 --> 04:05:07.520 so our sleep will not be repairing and we will be tired during the 2879 04:05:07.639 --> 04:05:15.639 day. Scythants, caffeine, protein, etc. They are in a wide 2880 04:05:15.719 --> 04:05:18.280 variety of drinks and make it difficult to reconcile sleep. That is why we 2881 04:05:18.360 --> 04:05:24.120 must avoid them from midday onwards technology. Blue light and continuous mobile stimulation, 2882 04:05:24.879 --> 04:05:31.680 tablets, etcetera, alter sleep reconciliation. This artificial light emitted by electronic devices 2883 04:05:31.799 --> 04:05:37.479 has been shown to alter our circadian rhythm. Noise seems obvious, but we 2884 04:05:37.559 --> 04:05:41.879 often forget that there are different types of noise beyond physical, mental, worry 2885 04:05:41.879 --> 04:05:48.680 and visual. A messy room, for example, when you sleep with the 2886 04:05:48.719 --> 04:05:52.399 messy room, that' s the last image you have left in your retina 2887 04:05:52.520 --> 04:05:54.639 before you close your eyes, and that image will make your mind a little 2888 04:05:54.680 --> 04:06:01.479 harder to fall asleep. Lack of or fixed. If we go to bed 2889 04:06:01.559 --> 04:06:05.680 every day at an hour, we' ll be making it very difficult for 2890 04:06:05.760 --> 04:06:07.639 the body and it won' t be able to sleep. We have some 2891 04:06:07.719 --> 04:06:13.360 biological clocks inside us that set a pace for us. If we alter them, 2892 04:06:13.959 --> 04:06:18.680 it will be much harder for us to sleep hyperproductively. That not being 2893 04:06:18.760 --> 04:06:22.440 able to stop that feeling of wasting time is a mental trap. We believe 2894 04:06:22.559 --> 04:06:26.840 that we can do ten things at once without exhausting ourselves, when the truth 2895 04:06:26.000 --> 04:06:30.719 is that every stimulus, every shift in focus that we impose on the brain, 2896 04:06:31.239 --> 04:06:35.760 involves a wear and tear, something similar to the ant decisions that we 2897 04:06:35.920 --> 04:06:39.719 talk about in chapter five. Falling in love is a major cause of insomnia. 2898 04:06:41.079 --> 04:06:43.479 But if you have to jump into any enemies of sleep, please let 2899 04:06:43.639 --> 04:06:50.079 it be this one, you knew that remember to take the train of sleep 2900 04:06:50.120 --> 04:06:54.079 always at the same time. Why, then, because of the rhythms, 2901 04:06:54.479 --> 04:06:58.239 not the Latin rhythms, but those that are known as ultra- dial rhythms, 2902 04:06:58.639 --> 04:07:03.159 one less known rhythms than the circadians of twenty- four hours. These 2903 04:07:03.280 --> 04:07:07.479 are cycles of minutes and hours of less than twenty hours, instead of twenty 2904 04:07:07.639 --> 04:07:11.319 - four hours of circadian rhythm, which takes place both at vigil and in 2905 04:07:11.360 --> 04:07:16.040 sleep. His discoverer, Nethine Heimen, called it the basic cycle of activity 2906 04:07:16.040 --> 04:07:22.879 rest. These cycles explain why in a few moments we are alert and lucid 2907 04:07:22.000 --> 04:07:26.840 at a time, tired and numb when this happens. It' s because 2908 04:07:28.000 --> 04:07:31.559 we' ve gone from an activity cycle to a rest cycle. These cycles 2909 04:07:31.680 --> 04:07:37.440 tend to repeat every ninety minutes, so pay attention, because we can make 2910 04:07:37.520 --> 04:07:41.559 them predictable and synchronize them for our benefit. If you always sleep in the 2911 04:07:41.639 --> 04:07:46.079 same time slot, for example, between eleven and twelve at night, your 2912 04:07:46.159 --> 04:07:50.200 body will get used to it and make the rest phase always start at the 2913 04:07:50.319 --> 04:07:54.280 same time, so it will be easier for you to fall asleep. So 2914 04:07:54.360 --> 04:08:00.239 you know, try to tune in to your ultra- dainy rhythms. Finally, 2915 04:08:00.639 --> 04:08:03.959 always have at hand a notebook and a pen, not to write down 2916 04:08:05.079 --> 04:08:11.959 your dreams, but to record your worries, things pending, etcetera. Sometimes, 2917 04:08:11.280 --> 04:08:16.920 when we lay down as we' re relaxed, we remember we didn 2918 04:08:16.000 --> 04:08:18.959 ' t send the e- mail. We haven' t called, because 2919 04:08:20.079 --> 04:08:24.799 don' t get up and write it down in that notebook two. Physical 2920 04:08:24.879 --> 04:08:31.600 exercise. This is my favorite. There is no doubt that physical exercise is 2921 04:08:31.799 --> 04:08:35.040 one of the best emotional regulators and one of the best preventions in mental health, 2922 04:08:35.399 --> 04:08:39.399 as it decreases the stress factors that act as triggers for many of the 2923 04:08:39.440 --> 04:08:46.719 cadres we attend. Psychiatrists and psychologists, among other professionals. It could almost 2924 04:08:46.799 --> 04:08:50.000 be said that sport is the best anxiolytic, but above all of a preventive 2925 04:08:50.319 --> 04:08:52.799 nature, because it helps us that this anxiety does not appear. It is 2926 04:08:52.879 --> 04:08:58.600 not so easy to become physical exercise once it has appeared. Physical exercise is 2927 04:08:58.719 --> 04:09:03.600 also one of the best euphorizers ahead of any pill or drug, because it 2928 04:09:03.680 --> 04:09:07.799 lacks the side effects of the former or the negative health consequences of the latter. 2929 04:09:11.959 --> 04:09:18.159 The important nuance is that we are not saying that we can solve a 2930 04:09:18.200 --> 04:09:20.920 mental disorder based on physical exercise, but it is one of the most effective 2931 04:09:22.000 --> 04:09:26.200 tools to prevent some of these triggers and to help us maintain our state of 2932 04:09:26.280 --> 04:09:31.520 balance or physical and mental homeostasis such physical exercise. I have already spoken a 2933 04:09:31.600 --> 04:09:37.159 lot to you in previous chapters, so I will no longer insist on it 2934 04:09:37.200 --> 04:09:41.719 three, the social and regulation through the other. As I mentioned in previous 2935 04:09:41.799 --> 04:09:48.600 chapters, we are social beings and without the social we could not live at 2936 04:09:48.680 --> 04:09:52.520 birth our capacity for emotional self- regulation is very limited. It is our 2937 04:09:52.559 --> 04:09:56.280 attachment figures that will help us to console ourselves and calm us straight regulation. 2938 04:09:56.280 --> 04:10:01.079 When a young child is playing, for example, in a park and falls 2939 04:10:01.200 --> 04:10:05.520 to the ground or gets scared by something, he immediately runs to seek comfort 2940 04:10:05.600 --> 04:10:09.639 from his parents, sometimes it' s a matter of seconds until the child 2941 04:10:09.760 --> 04:10:15.159 calms down and runs out again to keep playing. As we become adults and 2942 04:10:15.200 --> 04:10:18.840 learn to self- regulate we forget that not everything is self- regulation, 2943 04:10:20.399 --> 04:10:24.719 but we continue to regulate ourselves in part through our peers. Emotional regulation is 2944 04:10:24.840 --> 04:10:31.000 a balance between self- regulation and co- regulation through the other. When 2945 04:10:31.040 --> 04:10:35.040 we talk to others and explain our concerns. We are regulating ourselves through the 2946 04:10:35.079 --> 04:10:39.600 active listening of others, through their gazes, their body and verbal language, 2947 04:10:39.159 --> 04:10:46.639 the consideration of other points of view. However, asking for help costs us 2948 04:10:46.799 --> 04:10:50.559 a great deal. We live it as a failure, as an incapacity, 2949 04:10:50.000 --> 04:10:56.719 and we often prefer to isolate ourselves or keep everything silent, perhaps relying on 2950 04:10:56.879 --> 04:10:58.559 the false belief that if I don' t say so, it doesn' 2951 04:10:58.559 --> 04:11:03.719 t exist. Sometimes we prefer not to talk to ourselves. But, as 2952 04:11:03.840 --> 04:11:07.360 we said in chapter ten, what the mind silences very often is expressed by 2953 04:11:07.440 --> 04:11:11.840 the body. Asking a family member, friend or professional for help is already 2954 04:11:13.000 --> 04:11:20.399 a strategy of emotional regulation. So if you feel overflowing and you can' 2955 04:11:20.440 --> 04:11:24.840 t move forward. Keep this tool in mind four, forgive yourself and forgive 2956 04:11:26.319 --> 04:11:31.200 you, anger resentment, frustration, impotence. It' s emotions we' 2957 04:11:31.280 --> 04:11:35.440 ve all had when we' ve been hurt or betrayed by someone. Emotions 2958 04:11:35.479 --> 04:11:41.639 that we feel throughout our body and generate a major psychological discomfort when we are 2959 04:11:41.719 --> 04:11:46.000 harmed are linked to the other person by the consequences of the offense in a 2960 04:11:46.120 --> 04:11:50.360 relationship that is clearly asymmetric, one feels going to or resenting the victim and, 2961 04:11:50.520 --> 04:11:56.079 in ideal terms, the other feels guilty the aggressor. In the most 2962 04:11:56.200 --> 04:12:01.120 everyday confrontations or grievances, we can observe that many times we were caught up 2963 04:12:01.200 --> 04:12:07.440 in that emotional relationship for years, we felt chained and perpetuated the cycle of 2964 04:12:07.520 --> 04:12:11.920 resentment with unproductive and harmful ruminations for our psyche in the aggressor relationship. The 2965 04:12:13.000 --> 04:12:18.079 first would have some authority over the second. In this context, it is 2966 04:12:18.159 --> 04:12:24.399 up to the victim to end the asymmetrical relationship by exculpating it. We could 2967 04:12:24.520 --> 04:12:28.840 say that in the act of forgiveness a hybrid is produced among the following five 2968 04:12:31.239 --> 04:12:33.559 - one mechanisms. By forgiving we give permission to the other person to clean 2969 04:12:33.600 --> 04:12:37.479 up and make a new account to resume the relationship from neutrality. I forgive 2970 04:12:37.559 --> 04:12:41.719 you and I free you from the blame. I give you permission to treat 2971 04:12:41.840 --> 04:12:46.879 me again as before. That' s what we could call a managerial pardon 2972 04:12:46.879 --> 04:12:52.000 two. The victim is also engaged from scratch. He promised me to stop 2973 04:12:52.079 --> 04:12:56.920 feeling angry, so what you did to me is what we would call a 2974 04:12:56.920 --> 04:13:01.600 compromise pardon. In that ideal situation, the important thing is to start from 2975 04:13:01.680 --> 04:13:05.440 scratch and not use forgiveness as a weapon to manipulate the other. Some time 2976 04:13:05.440 --> 04:13:11.399 later, when we forgive the victim, the one who has suffered the wrong 2977 04:13:11.799 --> 04:13:15.680 is released, regardless of the intention or attitude of the other. Forgiveness could 2978 04:13:15.760 --> 04:13:20.760 result in adaptive neurophysiological changes that would ultimately result in the extinction of rabies. 2979 04:13:22.239 --> 04:13:26.879 Six. While there is a wide collection of studies that observe the brain changes 2980 04:13:26.959 --> 04:13:31.280 related to the act of forgiveness, they are not exempt from important limitations, 2981 04:13:31.479 --> 04:13:37.360 so it is necessary to continue to delve into the issue anyway at the clinical 2982 04:13:37.440 --> 04:13:41.159 level and perhaps refer only to the most everyday grievances, if one seems to 2983 04:13:41.239 --> 04:13:46.559 appreciate an improvement in physical and mental health, an increase in empowerment and a 2984 04:13:46.600 --> 04:13:50.959 learning in the sense of hope and positive change. From this point of view, 2985 04:13:52.360 --> 04:13:54.879 we could say that forgiveness does not make you weaker, but more free. 2986 04:13:56.799 --> 04:14:01.120 Forgiveness can free us from the heavy chains of resentment and we must bear 2987 04:14:01.200 --> 04:14:03.959 in mind that the process of forgiveness does not have to involve a process of 2988 04:14:05.079 --> 04:14:09.399 reconciliation with the aggressor, but rather of personal liberation. Notice that, as 2989 04:14:09.479 --> 04:14:13.680 the reader will already be anticipating, this can be very complicated when faced with 2990 04:14:13.760 --> 04:14:20.760 serious situations involving major conflict or trauma. In these cases, the path of 2991 04:14:20.840 --> 04:14:28.840 psychotherapy will be fundamental to taking note there are many ways to forgive. Here 2992 04:14:28.879 --> 04:14:33.079 are some steps that can help you do this. Decide a concrete moment to 2993 04:14:33.159 --> 04:14:37.719 forgive and try to forget or park the damage, accept the damage they caused 2994 04:14:37.799 --> 04:14:45.520 you, reduce the urge for revenge or punishment, increase compassion towards the situation. 2995 04:14:46.479 --> 04:14:52.399 Forgiveness, stop feeling resentful of wanting to retaliate. It would be a 2996 04:14:52.600 --> 04:14:56.719 question of not expecting anything from each other. We can write you a letter 2997 04:14:56.840 --> 04:15:01.920 that we don' t necessarily have to send. But not only does forgiveness 2998 04:15:01.959 --> 04:15:09.719 of neighbor have health benefits. So does forgiving ourselves. In fact, this 2999 04:15:09.799 --> 04:15:13.159 is the basis of therapies such as the twelve steps of alcoholism or acceptance and 3000 04:15:13.200 --> 04:15:18.799 commitment. Sometimes we have to apologize to ourselves because we become our greatest enemies, 3001 04:15:20.159 --> 04:15:24.159 for example, when we demand too much for being very perfectionist or when 3002 04:15:24.280 --> 04:15:28.799 we do not forgive ourselves or maintain a tight control over the body and food, 3003 04:15:28.159 --> 04:15:35.120 as in the case of patients with anorexia. Guilt can limit us, 3004 04:15:35.559 --> 04:15:39.639 prevent us from learning and moving on with our lives. If we accept ourselves 3005 04:15:39.719 --> 04:15:43.239 with our imperfections, treat ourselves in a kind and affectionate way and forgive ourselves, 3006 04:15:45.040 --> 04:15:48.399 we can put the blame aside and feel valuable and worthy of respect. 3007 04:15:48.879 --> 04:15:54.920 Five, changing so that you don' t repeat the madness is doing the 3008 04:15:54.040 --> 04:15:58.879 same thing over and over again hoping to get different results. Albert Thinsein, 3009 04:16:00.239 --> 04:16:06.120 if you don' t change everything repeats itself. The philosopher and psychologist Powatsoe 3010 04:16:06.159 --> 04:16:08.959 who spoke of the effect more of the same to explain the behavior of people 3011 04:16:10.040 --> 04:16:15.680 who embitter the life entering an incessant loop of failed repetitions, in a situation 3012 04:16:15.799 --> 04:16:21.520 that never fruitifies. These people always respond in the same way when they try 3013 04:16:21.639 --> 04:16:26.040 to solve it and even increase the intensity of their response, rather than considering 3014 04:16:26.120 --> 04:16:29.959 that if their approach does not work, they should not persevere in it, 3015 04:16:30.159 --> 04:16:33.920 but change their plan. Hence it is so important to explore in consultation the 3016 04:16:33.000 --> 04:16:37.440 solutions tried by the patient to be able to recognize them. If you don 3017 04:16:37.600 --> 04:16:41.520 ' t incur more of the same. Every recurring situation is an opportunity to 3018 04:16:41.680 --> 04:16:49.719 do something different. Then why is it so hard for us to change you 3019 04:16:49.840 --> 04:16:53.799 and not the other. When we talk about change, we refer not only 3020 04:16:53.879 --> 04:16:57.920 to aspects that may have to do with our achievements, but also to interpersonal 3021 04:16:59.040 --> 04:17:03.879 relationships. Sometimes we obsess about wanting to change others. Which makes us frustrated. 3022 04:17:06.680 --> 04:17:10.840 Trying to change others is the best way not to move forward. Why 3023 04:17:10.920 --> 04:17:15.680 don' t you focus on what you can change. Imagine you were a 3024 04:17:15.799 --> 04:17:19.479 drop of water and you wanted to change an ocean. You couldn' t, 3025 04:17:19.760 --> 04:17:25.239 of course, but if you changed a little bit, if your drop 3026 04:17:25.319 --> 04:17:30.040 got bigger or changed shape it could impact the adjacent droplets, move them, 3027 04:17:30.840 --> 04:17:34.040 move them. The people we relate to in everyday life, such as the 3028 04:17:34.440 --> 04:17:41.959 family or our closest friends, constitute a system. Within these systems we tend 3029 04:17:41.000 --> 04:17:45.760 to repeat the same patterns of behavior, that is, in a group of 3030 04:17:45.799 --> 04:17:49.280 friends, we may be the least talking or the one who is always organizing 3031 04:17:49.399 --> 04:17:53.799 things seven and most likely your form of behavior in the group. Shop to 3032 04:17:53.920 --> 04:17:59.479 repeat yourself. It is something that can be appreciated more easily within the family. 3033 04:18:00.040 --> 04:18:03.680 When we get angry, we repeat the same pattern over and over again. 3034 04:18:04.799 --> 04:18:07.959 For example, those who close the door of a doorknob when they get 3035 04:18:08.040 --> 04:18:11.319 angry usually repeat the same behavior over and over again, which in turn triggers 3036 04:18:11.319 --> 04:18:15.879 the same reaction in the other that, for example, may answer Way is 3037 04:18:17.239 --> 04:18:22.319 already angry this one who does not know how to argue. In other cases, 3038 04:18:22.719 --> 04:18:26.440 a teenage child has frequent discussions with his or her parents, but they 3039 04:18:26.479 --> 04:18:30.719 have great difficulty changing their usual course of action. The child may have had 3040 04:18:30.840 --> 04:18:36.000 totally inappropriate and inappropriate behavior and the parents have not even managed to get him 3041 04:18:36.079 --> 04:18:38.399 or her to listen to what they are telling him or her. You don 3042 04:18:40.559 --> 04:18:42.799 ' t listen You' re a mess. You don' t do anything 3043 04:18:42.799 --> 04:18:45.760 in the house. So you' re never gonna find anyone to hold you. 3044 04:18:47.760 --> 04:18:51.520 But that same night the mother or father prepares dinner, puts a plate 3045 04:18:51.520 --> 04:18:55.280 on the table for the teenage son and tells him to come to dinner at 3046 04:18:55.399 --> 04:19:00.399 least. What would happen if the guy who gets angry shuts the door, 3047 04:19:00.719 --> 04:19:07.040 stops doing it and instead starts laughing good at first. How the brother would 3048 04:19:07.040 --> 04:19:11.559 react and, in the case of the teenager, how he would react if 3049 04:19:11.639 --> 04:19:18.479 that day no one had prepared dinner, would go to talk to the parents, 3050 04:19:18.879 --> 04:19:21.200 would have at least caught the message of what he did not want to 3051 04:19:21.200 --> 04:19:26.479 hear verbally. When one of the elements of the system changes, that change 3052 04:19:26.639 --> 04:19:30.799 affects the rest of the elements that make it up, because that modification will 3053 04:19:30.799 --> 04:19:36.000 inevitably change, even if it is partially the reaction of the other. It 3054 04:19:36.079 --> 04:19:38.799 would be the effect of a drop of water that has changed its size by 3055 04:19:38.879 --> 04:19:42.520 falling into the sea. Hence, one of the best ways to influence others 3056 04:19:42.559 --> 04:19:48.360 is to change ourselves. So we will influence the system to the people around 3057 04:19:48.440 --> 04:19:52.920 us. If it doesn' t change, at least we' ll have 3058 04:19:52.920 --> 04:19:57.559 invested in ourselves. As a nice metaphor says that I once heard if we 3059 04:19:57.639 --> 04:20:02.360 are on the seashore and alone come to us, we cannot prevent them from 3060 04:20:02.399 --> 04:20:07.799 coming or choosing their size or strength. But we can modify our way of 3061 04:20:07.840 --> 04:20:12.280 reacting to them six, connecting with one' s own body and environment. 3062 04:20:14.840 --> 04:20:19.000 Connect with the body to free the mind, relax, dance, listen to 3063 04:20:19.079 --> 04:20:25.200 music, observe our emotions and allow us to feel them. In the previous 3064 04:20:25.280 --> 04:20:29.799 chapters we have seen the importance of interopceptive information, that of the interior of 3065 04:20:29.879 --> 04:20:36.799 our body, which even influences decision- making. Connecting with our body sensations 3066 04:20:36.920 --> 04:20:41.680 gives us a sense of integrity and continuity. According to abeckwey this is something 3067 04:20:41.760 --> 04:20:48.319 so relevant that the Cartesian adage of the feed then I exist, should be 3068 04:20:48.719 --> 04:20:52.559 replaced by percent then I exist. It thus demands the role of the body, 3069 04:20:52.920 --> 04:20:57.000 to which it presents as the material self the source of one of the 3070 04:20:57.079 --> 04:21:00.559 deepest knowledge of ourselves, which comes from ns our viscera, such as the 3071 04:21:00.639 --> 04:21:07.159 heartbeat, the roaring of the stomach or the expansion of the lungs, sensations 3072 04:21:07.239 --> 04:21:11.600 that are with us since we come into the world. Considering that throughout the 3073 04:21:11.680 --> 04:21:15.479 book we have already seen a similar replacement of the famous phrase of discards I 3074 04:21:15.559 --> 04:21:19.799 am looked at. Then I exist said Fongi. We could conclude that thinking, 3075 04:21:21.399 --> 04:21:25.319 being thought, and feeling are three keys to the same thing, the 3076 04:21:25.440 --> 04:21:30.559 sense of self without a body, a mind, and one other to interact 3077 04:21:30.760 --> 04:21:34.079 with Possibly there would still not be seven of me to put emotions into words. 3078 04:21:36.680 --> 04:21:41.840 The limits of my language are the limits of my world. Ludwig Bickenstein, 3079 04:21:42.319 --> 04:21:45.680 I usually tell my patients that just coming for a consultation, even once, 3080 04:21:47.280 --> 04:21:49.559 and making the effort to answer all the questions they are asked already has 3081 04:21:49.639 --> 04:21:56.959 a therapeutic effect. Why, then, because during the consultation we not only 3082 04:21:57.040 --> 04:22:02.120 ask them about their emotions, but we also take a tour of their life 3083 04:22:02.200 --> 04:22:07.360 and social, work, family factors, which allows us to create an individualized 3084 04:22:07.440 --> 04:22:12.200 and contextualized scenario. With all this story, the patient, attracted to the 3085 04:22:12.200 --> 04:22:17.239 present, his personal situation, in a neutral space, without judgments, without 3086 04:22:17.239 --> 04:22:19.879 questioning, has put it in context. We rarely have the opportunity to make 3087 04:22:19.959 --> 04:22:25.239 such a detailed journey and through the word, it has been able to objectify 3088 04:22:25.319 --> 04:22:30.479 and delimit accurately. What he feels is as if we could materialize the abstract, 3089 04:22:30.040 --> 04:22:33.680 as if we could touch him or appreciate the best, and this would 3090 04:22:33.799 --> 04:22:37.920 make him lose strength or suddenly seem smaller, become more tolerable and easy to 3091 04:22:37.959 --> 04:22:42.079 face. Don' t turn your back on fear in front of you. 3092 04:22:42.239 --> 04:22:47.399 It' s not that scary. To put into words what we feel has 3093 04:22:47.479 --> 04:22:52.040 a regulating effect on itself. Several neuroimage studies have shown that people who put 3094 04:22:52.079 --> 04:22:57.000 words to emotions showed less activity in brain tonsils than in turn was accompanied by 3095 04:22:57.040 --> 04:23:04.520 a decrease in physiological activation of dermal electroconductance. That is, putting into words 3096 04:23:04.639 --> 04:23:11.559 has a calming and calming regulatory effect. Well, if putting emotions into words 3097 04:23:11.600 --> 04:23:15.719 already has a therapeutic effect on itself. It' s even more effective to 3098 04:23:15.799 --> 04:23:21.319 write them down on paper. As we said in chapter five, writing down 3099 04:23:21.440 --> 04:23:26.399 helps us change and in the same way that every doctor has to do with 3100 04:23:26.479 --> 04:23:30.719 language and knowledge in order to exercise. One of the first steps to participating 3101 04:23:30.799 --> 04:23:36.680 in your own change is to get a good emotional dictionary to take note of 3102 04:23:37.239 --> 04:23:42.000 a little exercise. To finish, let' s see how you' re 3103 04:23:42.000 --> 04:23:45.440 in emotional language. Sometimes we don' t know how to put into words 3104 04:23:45.520 --> 04:23:52.000 the emotion that attacks us and being able to express it helps us to ventilate 3105 04:23:52.079 --> 04:23:56.399 it first, because we delimit it, let it out and we can share 3106 04:23:56.440 --> 04:23:57.479 it with others, which causes it to decrease in intensity. Trying to explain 3107 04:23:57.520 --> 04:24:03.280 how we feel our brain processes and elaborates puts context pulls memories weighs emotion, 3108 04:24:04.200 --> 04:24:12.040 so here' s a little emotional dictionary. Abulia, lack of will or 3109 04:24:12.159 --> 04:24:19.680 energy to do things refers primarily to initiative. It implies a lack of interest 3110 04:24:19.760 --> 04:24:26.000 in the present or the future. Acting out for non- psychiatry psychiatry. 3111 04:24:26.159 --> 04:24:30.360 They are impulsive acts that, in contrast to the usual functioning, are relatively 3112 04:24:30.440 --> 04:24:34.079 insulated and present themselves as self- aggression or hetero. Self- aggressiveness towards 3113 04:24:34.120 --> 04:24:41.319 one' s own straight toward others. Alexitimia, difficulty putting into words one 3114 04:24:41.399 --> 04:24:48.719 ' s emotions, Anedonia, inability to experience, pleasure, apathy, lack 3115 04:24:48.799 --> 04:24:55.760 of motivation and desire to do things. Asthenia alludes to the most physical part 3116 04:24:55.879 --> 04:25:00.399 of the lack of energy. It would be a feeling of fatigue and generalized 3117 04:25:00.559 --> 04:25:06.559 ability, dissociation, alteration and diagonal bar or separation of functions of consciousness, 3118 04:25:07.040 --> 04:25:12.399 identity, perception of the memory environment that are normally integrated. For example, 3119 04:25:12.840 --> 04:25:18.120 after having experienced a traumatic experience, one has the feeling of not feeling anything 3120 04:25:18.280 --> 04:25:25.479 emotional dullness, dullness or emotional flattening, lack of emotional response in situations that, 3121 04:25:25.600 --> 04:25:29.559 under normal conditions, would provoke intense joy or sadness and before which the 3122 04:25:29.600 --> 04:25:37.600 subject remains impassive. Filia taste or preference for certain stimuli or situations. It 3123 04:25:37.719 --> 04:25:41.680 would be the opposite of phobia, a mixture of the two would have it 3124 04:25:41.760 --> 04:25:48.719 in phylophobia or phobia to fall in love, neothymia, feelings of new appearance, 3125 04:25:48.399 --> 04:25:53.920 such as static experience or ecstasy state of extreme well- being exaltation associated 3126 04:25:55.040 --> 04:26:00.159 with a feeling of joy or spiritual grace. Neuroticism refers to the level of 3127 04:26:00.239 --> 04:26:04.959 emotional instability of an individual. It is associated with high levels of anxiety and 3128 04:26:06.040 --> 04:26:11.399 changes in emotional status. When they experience very stressful situations, some wonder if 3129 04:26:11.520 --> 04:26:15.719 they will not be going crazy, when in reality they mean that perhaps they 3130 04:26:15.879 --> 04:26:22.440 are getting a little neurotic for inappropriate shyness or affection, emotional response, discordant 3131 04:26:22.559 --> 04:26:26.920 or inconsistent with the situation lived or inappropriate for the situational context in which it 3132 04:26:26.000 --> 04:26:33.760 develops. For example, talking about something very sad with a smile hijacking the 3133 04:26:33.799 --> 04:26:37.879 friend. The daughter friend refers to uncontrollable emotional reactions in which the friend the 3134 04:26:37.920 --> 04:26:41.479 region involved in the emotional response takes control and command of the rest of the 3135 04:26:41.559 --> 04:26:48.000 brain kidnaps her and does not let out the most rational part. How many 3136 04:26:48.120 --> 04:26:53.360 of these terms you knew or learned after reading this book, in the face 3137 04:26:53.360 --> 04:26:59.799 of doubt, the middle point and sometimes you have not stopped to think about 3138 04:26:59.879 --> 04:27:03.079 the kind of message we tend to receive, in the face of the rhythm 3139 04:27:03.159 --> 04:27:07.639 of life that we carry, it is necessary to observe that now that everything 3140 04:27:07.719 --> 04:27:11.159 happens quickly and without pause, we are invited to stop and stop to be 3141 04:27:11.159 --> 04:27:15.799 bored. A few years ago, however, the opposite was said, which 3142 04:27:15.879 --> 04:27:21.360 had to be taken care of, not to worry if you are of high 3143 04:27:21.360 --> 04:27:23.760 performance and productivity. The message that you will receive repeatedly and that your mind 3144 04:27:23.799 --> 04:27:27.600 will tend to pay attention to will be that you have to stop and stop, 3145 04:27:29.280 --> 04:27:30.000 let yourself be carried away by the SWOW movement, because getting bored is 3146 04:27:30.000 --> 04:27:34.639 good. It' s important you' re good enough. In fact, 3147 04:27:36.120 --> 04:27:38.680 this book is more focused on these people who never stop than those who move 3148 04:27:38.760 --> 04:27:42.280 on the other pole, possibly because of the aspects that the author herself tries 3149 04:27:42.319 --> 04:27:48.479 to change in herself. On the contrary, if you' re one of 3150 04:27:48.639 --> 04:27:52.239 the ones who gets flat on the couch, it' s hard for you 3151 04:27:52.239 --> 04:27:53.120 to get to work or study You' re chaotic, etc. The message 3152 04:27:53.200 --> 04:27:59.399 you tend to receive is very likely to be quite different. What indirectly does 3153 04:27:59.399 --> 04:28:02.520 not tell us this is that the key to success lies in the middle. 3154 04:28:03.840 --> 04:28:07.159 So I wouldn' t want to say goodbye without remembering two things. One, 3155 04:28:07.360 --> 04:28:14.079 the key to almost everything is in balance two. Polarized and restricted positions 3156 04:28:14.200 --> 04:28:21.200 weaken us. But keep in mind that this midpoint is not always at our 3157 04:28:21.200 --> 04:28:25.600 disposal. In fact, many of the strategies discussed in this book, which 3158 04:28:25.600 --> 04:28:30.120 indirectly imply improving our predictive capacity, enhancing the social and developing more strategies for 3159 04:28:30.239 --> 04:28:34.799 frustration, among others, are not applicable to all circumstances, people and types 3160 04:28:34.879 --> 04:28:41.760 of problems. However, when a journey is made, in this case the 3161 04:28:41.840 --> 04:28:47.040 reading of this book, although many of our experiences we cannot take back home, 3162 04:28:47.399 --> 04:28:52.639 there is always room for learning and, therefore, for change. This 3163 04:28:52.719 --> 04:28:56.399 change involves leaving at least a small physical and mental footprint and, most fascinating 3164 04:28:56.440 --> 04:29:02.159 of all, that footprint will not be unmovable, but moldable and will be 3165 04:29:02.239 --> 04:29:07.600 updated by evoking the information or re- reading the contents of this book. 3166 04:29:07.920 --> 04:29:12.040 In the meantime, who knows, maybe we' ll meet on another trip 3167 04:29:12.159 --> 04:29:18.680 and neither you nor I will be the same. Conclusion, the clinical case 3168 04:29:18.760 --> 04:29:23.719 of Ay emotional corrective experience. If you' ve come this far, I 3169 04:29:23.879 --> 04:29:26.959 ' d like to ask you a question. What would you say to the 3170 04:29:26.040 --> 04:29:29.799 boy I told you about in the introduction, what, at his young age, 3171 04:29:30.280 --> 04:29:33.920 I only understood death as an exit and that I was only able to 3172 04:29:33.040 --> 04:29:38.120 express psychic pain through physical pain. You might be tempted to tell him and 3173 04:29:38.280 --> 04:29:44.680 explain so many things, but that would really help him. What would you 3174 04:29:44.719 --> 04:29:48.319 count on in an emergency intervention if you didn' t have more than an 3175 04:29:48.440 --> 04:29:52.879 hour to talk to him, with what right, with what authority we could 3176 04:29:53.000 --> 04:29:56.200 rush to tell him and recommend things, to give him advice. It is 3177 04:29:56.280 --> 04:30:00.440 possible that if we did it for his mind, he would cross the idea 3178 04:30:00.520 --> 04:30:03.120 of already giving me many advices and I do not heed them. Don' 3179 04:30:03.239 --> 04:30:07.879 t bother, I don' t need any more. The professionals we dedicate 3180 04:30:07.920 --> 04:30:11.000 ourselves to mental health do not give advice, but we use other types of 3181 04:30:11.079 --> 04:30:15.879 strategies that position the subject in an active and control role in the arduous path 3182 04:30:15.959 --> 04:30:19.360 that the sun will have to go through. We can act as a guide 3183 04:30:19.479 --> 04:30:22.600 or neutral figure in front of the guide that friends and family can offer, 3184 04:30:22.760 --> 04:30:29.520 in which the patient can look at himself, recompose himself, settle in reality, 3185 04:30:30.200 --> 04:30:34.040 relativize and contextualize as if it were a co- pilot we are guiding 3186 04:30:34.159 --> 04:30:37.479 and rectifying if the person leaves too much of the path she herself has set 3187 04:30:37.479 --> 04:30:44.360 out to go. But in addition, we will make these corrections not by 3188 04:30:44.440 --> 04:30:47.920 offering statements, orders, or advice, but by asking questions and trying to 3189 04:30:48.040 --> 04:30:52.200 get the person to perceive themselves from their mental traps. When this happens, 3190 04:30:52.520 --> 04:30:56.360 when you are the person to whom you fall into your own revelations, you 3191 04:30:56.399 --> 04:31:02.120 are incorporated and integrated much more quickly. The kind of questions we use may 3192 04:31:02.200 --> 04:31:04.920 be how you think you' ll feel if you call back that person who 3193 04:31:06.000 --> 04:31:08.760 hurt you so much, how you think she' ll feel, how you 3194 04:31:08.879 --> 04:31:12.520 ' ll feel if she doesn' t respond the way you expect. Unlike 3195 04:31:12.600 --> 04:31:18.959 other medical specialties, psychiatry has an important subjective component. However, we can 3196 04:31:19.040 --> 04:31:23.479 still observe patterns of behavior that tend to repeat and that allow us to anticipate 3197 04:31:23.520 --> 04:31:26.959 the evolution of the patient depending on whether the patient decides to treat them or 3198 04:31:26.959 --> 04:31:32.120 not. For example, a subject who tends to feelings of emptiness, who 3199 04:31:32.520 --> 04:31:37.399 has low tolerance to frustration, instability, impulsivity of emotional regulation, dichotomous vision 3200 04:31:37.799 --> 04:31:41.719 of things, has an operating pattern that has not been forged overnight, but 3201 04:31:41.799 --> 04:31:48.280 its origin can be found in childhood. Therefore, in these cases the psychopharmaceuticals 3202 04:31:48.360 --> 04:31:55.120 will be only a support or a help for critical moments. Therapy will only 3203 04:31:55.200 --> 04:32:00.719 work if there is commitment on the part of the patient and desire for change 3204 04:32:00.719 --> 04:32:04.360 among other things, which has been cooked over low heat over many years. 3205 04:32:04.840 --> 04:32:11.200 We cannot change it in a matter of days. Our behaviors and thoughts do 3206 04:32:11.319 --> 04:32:14.840 not change overnight, although experiences do remain recorded for life, both in mind 3207 04:32:14.959 --> 04:32:17.920 and body, and depending on the intensity of such experiences, it will be 3208 04:32:18.000 --> 04:32:26.479 more or less easy to achieve change. People who have experienced shocking or intense 3209 04:32:26.559 --> 04:32:30.600 situations. An accident, for example, often relates similar experiences. That was 3210 04:32:30.639 --> 04:32:36.479 revealing, it was even before and after in my life. It is the 3211 04:32:36.559 --> 04:32:40.639 basis of what is known as corrective emotional experience, a concept that is used 3212 04:32:40.760 --> 04:32:44.680 in some therapies and that is based on the potential for change provided by intense 3213 04:32:44.760 --> 04:32:49.760 emotional experiences. They seek to make the person live revealing situations, either through 3214 04:32:51.200 --> 04:32:53.360 the urging in therapy or through those that arise in his daily life, an 3215 04:32:53.479 --> 04:33:02.840 experience that can have an exceptional or disconcerting character for the person. I wonder 3216 04:33:02.920 --> 04:33:07.040 if, in the case of that experience in the hospital so unusual, so 3217 04:33:07.439 --> 04:33:11.439 novel for him, in a scenario and with some protagonists, perhaps something different 3218 04:33:11.520 --> 04:33:15.919 from what he would have hoped to find, would have impacted in some way 3219 04:33:15.959 --> 04:33:21.159 or would have looked like a corrective emotional experience. It is difficult to predict 3220 04:33:21.279 --> 04:33:23.599 because it will depend on many other factors and aspects that we do not know. 3221 04:33:26.240 --> 04:33:29.080 What is very likely is that this scene will remain forever if not on 3222 04:33:29.200 --> 04:33:33.080 a conscious level, at least in the body plane, unconscious, like imperceptible 3223 04:33:33.159 --> 04:33:40.000 threads that run through it and make it an implicit memory. Life is full 3224 04:33:40.040 --> 04:33:45.319 of all these small experiences and learning opportunities that are modulating our brain thanks to 3225 04:33:45.400 --> 04:33:51.200 its neuroplastic capacity, especially if they come from interaction with each other. If 3226 04:33:51.279 --> 04:33:55.040 we are more attentive to them, we can make the most of them. 3227 04:33:56.040 --> 04:33:59.560 It is also possible that one day, in some future, he has been 3228 04:33:59.639 --> 04:34:03.799 able to help others who are in similar situations and unconsciously reproduce something of what 3229 04:34:03.880 --> 04:34:08.959 he lived that day. It is also possible that the pandemic has been for 3230 04:34:10.000 --> 04:34:15.319 many of us a genuine corrective emotional experience that has led us to question our 3231 04:34:15.439 --> 04:34:21.080 scale of values and our priorities in life. If you like this content, 3232 04:34:21.200 --> 04:34:26.279 I invite you to subscribe to this podcast for more content like this. This 3233 04:34:26.360 --> 04:34:26.360 was Lili' s secrets.