If you cannot change the flow, change your perspective!
Noting that controllable stress is beneficial while uncontrollable stress is harmful, Psychiatrist Prof. Nevzat Tarhan expressed that “Being able to stay calm under stress is an important skill. A life without stress is neither possible nor healthy. Therefore, rather than stress itself, the response to it is what matters.”
Prof. Tarhan stated that the personality type most affected by stress is Type A, also known as the ‘Sponge Type.’ On the other hand, he noted that Type C personalities remain indifferent and unconcerned in the face of stress, ignoring others even if someone around them is harmed. They only consider their own interests, saying, ‘I cannot handle stress,’ and focus solely on things that benefit them. For this reason, they are referred to as ‘Teflon Type’ personalities.
Expressing that it is not always possible to change the conditions or events in an environment, but one's perspective can be altered, Prof. Nevzat Tarhan said, “That’s why we say, ‘If you cannot change the flow, change your perspective.’ When you change the way you approach an event, even if the event itself remains the same, your reactions will be more controlled and healthier. What truly causes harm is not acute stress but chronic stress.”
President of Üsküdar University, Psychiatrist Prof. Nevzat Tarhan, evaluated the topic of stress management on TRT Radio 1’s Ailece program.
The body's response to stress: ‘fight or flight’!
Prof. Nevzat Tarhan pointed out that stress has become a part of modern life, with even children using expressions like “relieving stress.” Tarhan explained that “The origin of the word ‘stress’ dates back to the Industrial Revolution, when it was first used to describe pressure points in mines. Over time, this concept made its way into human life. In the 1960s, Canadian physiologist Hans Selye conducted scientific research on stress and defined the concept. He explained how the human body responds to stress and identified its physiological parameters. He described the body's reactions to stress as ‘fight or flight.’ Later, ‘freeze’ was also added to these responses. Under stress, the body experiences a serious chemical discharge. The sympathetic nervous system is activated, putting the body on high alert. The muscles in our shoulders, neck, and back tense up. Vascular resistance increases, blood pressure rises. Stomach and intestinal spasms occur. Meanwhile, all energy reserves, including blood sugar and fats, are pumped into the bloodstream. In cases of acute stress, the brain issues a combat alert. All energy sources are mobilized, attention sharpens, and pupils dilate. The person becomes extremely alert and engages in a fight. If they flee, their blood pressure drops, they feel faint, and may even pass out.”
The brain secretes specific chemicals based on emotions!
Prof. Tarhan stated that the parasympathetic nervous system is activated when the brain signals that the danger has passed and it is time to relax. Tarhan expressed that “This allows the body to calm down, the crisis to end, and chemical balance to be restored. During acute stress, the brain secretes specific chemicals depending on the emotions experienced. In situations dominated by negative emotions such as anger, resentment, hatred, jealousy, and hostility, the brain releases acidic chemical molecules. Ultimately, our brain responds to stress with a chemical reaction.”
Controllable stress is beneficial
Emphasizing that stress is not just a theoretical or philosophical concept but also has a biological dimension, Prof. Nevzat Tarhan stated, “That’s why we do not use the term ‘overcoming stress’; instead, we prefer ‘managing stress.’ Because controllable stress is beneficial, while uncontrollable stress is harmful. A life without stress means a life close to zero, which also harms the body. Moderate stress keeps us alert, just like riding a bicycle. It activates our inactive organs and stimulates unused areas of our brain. This state is called being on alert.”
Being calm under stress is a skill
Pointing out that new techniques are being developed on how people can use brain waves to improve their stress management, Prof. Tarhan said, “Neurofeedback and biofeedback methods are used in stress management by measuring the cardiovascular system, heart rhythm, breathing rate, skin temperature, skin resistance, and changes in skin moisture. These methods are actively applied in treatment processes and stress management today. Psychiatry criticized this approach for a long time, but now even Elon Musk is using it. He even made a monkey play chess using this method. Therefore, our brain waves actually contain meaningful data, and being able to understand and manage them is extremely important. Similarly, stress is the ability to manage one's brain and the chemical processes within it. Staying calm under stress is an important skill. A life without stress is neither possible nor healthy. That’s why it is not the stress itself but the response to it that is decisive. In this context, personality types are categorized into Type A, Type B, and Type C based on their ways of coping with stress.”
The personality type most affected by stress: type a ‘sponge type’
Prof. Nevzat Tarhan explained that Type A personalities exhibit certain reactions to stress: “These individuals are usually hasty, impatient, and prone to taking risks. They may drive recklessly in traffic, view events from a negative perspective, and constantly complain. Known as the ‘Sponge Type,’ they absorb all the problems around them and take them upon themselves. Just like a sponge that soaks up everything, over time, they collapse and lose their functionality. They always play the victim role, see only the negative aspects of situations, and are the personality type most affected by stress.”
Those who are indifferent and unconcerned about stress: type c ‘teflon type’
Prof. Tarhan described Type C personalities as indifferent and unconcerned in the face of stress, saying, “Even if someone around them gets hurt, they do not care and only think about their own interests. They say, ‘I cannot handle stress,’ and focus only on things that benefit them. That’s why they are referred to as the ‘Teflon Type.’ Just like Teflon pans, they do not get burned, but they burn those who come into contact with them. However, this personality type also has a disadvantage: they are not long-lasting. Over time, they wear out and become isolated. While they have people around them when they are strong, once they lose their power, they are left completely alone.”
The ideal personality type: Type B
Emphasizing that the ideal personality type is Type B, Prof. Tarhan stated that “These individuals possess psychological flexibility and resilience. This structure, known as ‘resilience,’ is like rubber. It stretches but returns to its original state. They learn lessons from experiences and move forward. This personality type can cope with stress and turn it into an advantage.”
‘If you cannot change the flow, change your perspective!’
Prof. Nevzat Tarhan stated that while it may not always be possible to change circumstances or events, one's perspective can be altered. Tarhan stated that “That İs why we say, ‘If you cannot change the flow, change your perspective.’ When you change the way you approach an event, even if the event itself remains the same, your reactions become more controlled and healthier. What truly causes harm is not acute stress but chronic stress. When chronic stress continues for a long time, it causes tissue damage in the body. However, if a person learns psychological resilience and masters stress management, they can handle situations more effectively. They can remain calm in the face of challenges and manage crises. This is a learning process. One must train themselves. They should evaluate every experience by asking, ‘What did this teach me?’ rather than avoiding it, analyzing it instead, and learning to manage their stress. This is not easy for everyone to achieve on their own. People generally react to stress in two ways: Some see stress as a threat and fight against it. Others deny stress or rationalize it, deceiving themselves.”
People are masters of self-deception, ignoring reality!
Expressing that “People are masters of self-deception. They ignore reality, suppress it, or shift the blame to external factors,” Prof. Tarhan explained that when faced with a problem, people often attribute it to external causes. He noted that one of the most commonly used defense mechanisms is projection, that is, blaming others or external factors instead of accepting one's own mistakes, which provides a false sense of relief.
Prof. Tarhan also pointed out that some individuals escape responsibility by saying things like, ‘I was cursed, that’s why this happened,’ or ‘I was affected by the evil eye, that’s why this happened to me.’ He said, “However, the real reason could be their own mistakes. Yet, by thinking this way, they instantly feel relieved and say ‘Oh, that’s why.’ However, this is a false relief, a temporary solution that does not eliminate the root of the problem.”
In chronic stress, stress hormones are continuously released
Stating that “The most significant feature of chronic stress is that the body remains constantly under threat and on high alert,” said Prof. Nevzat Tarhan made the following remarks:
“In acute stress situations, the parasympathetic nervous system activates to restore balance, and stress gradually decreases. During this process, a person can learn from their experiences. However, in chronic stress, the brain remains in a constantly stimulated state, and stress hormones are continuously released. This condition can lead to health issues such as high blood pressure and fibromyalgia. Physiotherapists and physical therapy specialists often prescribe antidepressants to people with fibromyalgia (soft tissue rheumatism). The reason for this is that their brains remain in a persistently overactive state. Brain mapping measurements have shown that these individuals exhibit extremely high beta wave activity. Beta waves are associated with stress and the fight-or-flight response. People with excessive beta wave activity may appear calm on the outside, but internally, they are constantly struggling. When these individuals see their brain mapping results and hear statements like, ‘You seem calm from the outside, but inside, your brain is in a battle,’ they often realize that they have felt this way all along, but their family or surroundings never understood them. Seeing this can lead to an emotional release, sometimes even tears, as they say, ‘For the first time, my problem has been understood.’”
Measuring stress and tracking treatment progress is now possible
Prof. Tarhan explained that psychiatry now allows for stress measurement and monitoring treatment progress as follows: “When patients undergo another measurement three to six months after receiving treatment, it is observed that their brain waves return to normal by 80%.” Tarhan further emphasized that the human brain operates as a neurobiological mechanism, and when brain chemistry is disrupted, stress management becomes difficult. Therefore, the brain’s infrastructure must first be corrected.
What are the key tips for stress management?
Prof. Nevzat Tarhan highlighted that in stress management—especially in acute stress situations, that is, a technique called autogenic training, which involves self-relaxation, is highly effective. He stated that “This method is very simple, and when applied, it activates relaxing and healing chemicals in the brain. Additionally, it balances the oxygen-carbon dioxide ratio in the brain; as oxygen increases and carbon dioxide decreases, the brain relaxes. The 2-2-4 rule can be applied for this technique: Inhale for two seconds, hold your breath for two seconds, and slowly exhale for four seconds. While doing this exercise, place your right hand over your heart and your left hand on your abdomen. Lean back in a comfortable position and, if possible, close your eyes (but do not close your eyes while driving). If you are angry, frustrated, or about to react emotionally, repeating this breathing exercise several times in a row relaxes your muscles, slows your heart rate, and regulates your breathing. However, after five to six repetitions, a short break should be taken because excessive oxygen to the brain can cause dizziness.”
No living organism can endure chronic stress for long
Emphasizing that this technique is a practical way to stay calm under stress and can be applied by anyone without needing professional help, Prof. Tarhan concluded his remarks as follows:
“After using this method, facing the stressful issue becomes easier. Writing down a problem is already 50% of the solution. Asking yourself questions like ‘Why did this situation stress me out? Why did I get angry? Which of my principles was violated? Which of my values was compromised?’ is important. Then, put your notes aside and review them once a week to reflect. One of the biggest causes of chronic stress is repeating the same negative thought 50-60 times a day. No living organism can withstand such chronic stress for long. As a result, organs such as the stomach, skin, and intestines suffer damage. The greatest impact is on the immune system. Stress suppresses the immune system and weakens it (a condition known as immune suppression). The field that studies this is neuroimmunology, which combines neuropsychology, neuroendocrinology, and immunology. Stress is not a simple issue. The neurobiomechanics and neurobiology of stress are well understood today. People often say, ‘Do not overthink it, do not stress,’ but this is an incorrect approach. Instead, a person should explore stress management strategies by reading, researching, and learning. If they cannot solve it on their own, seeking professional help can lead to significant progress within just a few therapy sessions. In some cases, therapy might not even be necessary, and new-generation antidepressants or stress management medications can yield highly effective results.”
Üsküdar News Agency (ÜNA)