Psychiatrist Prof. Dr. Nevzat Tarhan stated that controllable stress is beneficial, while uncontrollable stress is harmful, and said, “Remaining calm under stress is an important ability. A life without stress is not possible, nor is it healthy. Therefore, the reaction given to stress is more determinant than stress itself.”
Prof. Dr. Tarhan noted that the personality type most affected by stress is Type A, or ‘Sponge type’ personalities. He added that Type C personalities are indifferent and uncaring in the face of stress, showing no interest even if someone next to them is harmed, and only think of their own interests, saying ‘I can't handle stress’ and only engaging with things that benefit themselves, which is why they are called ‘Teflon type’ personalities.
Prof. Dr. Nevzat Tarhan stated that while it may not be possible to change the conditions or events in an environment, one's perspective can be changed, saying, “For this reason, we say, ‘If you can't change the flow, change your perspective.’ When you change your approach to an event, even if the event itself remains the same, your reactions become more controlled and healthy. The real damage is not caused by acute stress, but by chronic stress.”
Üsküdar University Founding Rector, Psychiatrist Prof. Dr. Nevzat Tarhan, evaluated the topic of stress management on TRT Radio 1's Ailece program.
The body's reactions to stress are ‘fight or flight’!
Prof. Dr. Nevzat Tarhan noted that stress has become a part of popular life today, with even children using expressions like “de-stressing.” He explained, “The origin of the word 'stress' was first used during the Industrial Revolution to describe pressure points in mines. Over time, this concept entered human life. After the 1960s, Canadian physiologist Hans Selye conducted scientific studies on stress and defined this concept. He explained the human body's reaction to stress and determined its physiological criteria. He defined the body's reactions to stress as ‘fight or flight.’ Later, ‘freeze’ was also added to these reactions. The body experiences a significant chemical discharge under stress. The sympathetic nervous system is activated, putting the body on alert. Our shoulder, neck, and back muscles tense up. Vascular resistance increases, blood pressure rises. Gastrointestinal spasms occur. On the other hand, all energy stores in the body—sugar, blood, fats, etc.—are pumped into the bloodstream. In acute stress, the brain enters a state of battle. All energy resources, attention increases, pupils dilate. The person experiences tremendous vitality and fights. If they flee, blood pressure drops. Their head drops, they faint.”
The brain secretes certain chemicals according to experienced emotions!
Prof. Dr. Tarhan stated that the parasympathetic nervous system becomes active when the brain sends the message “danger passed, relax,” saying, “Thus, the body calms down, the crisis ends, and it restores its chemical balance. During acute stress, the brain secretes specific chemicals according to the emotions experienced. In situations dominated by negative emotions such as anger, resentment, hatred, jealousy, and hostility, acidic chemical molecules are secreted. As a result, our brain gives a chemical response to stress.”
Controllable stress is beneficial
Prof. Dr. Tarhan noted that stress is not merely a theoretical or philosophical concept but also has a biological dimension, stating, “Therefore, the concept of 'defeating stress' is not used; rather, 'managing stress' is preferred. This is because controllable stress is beneficial, while uncontrollable stress is harmful. A stress-free life means a life close to zero, which also harms the body. Moderate stress keeps us alert, like riding a bicycle. It activates our dormant organs and unused regions of our brain. This state is called being on alert.”
Remaining calm under stress is a skill
Prof. Dr. Tarhan noted that new techniques are being developed on how people can use brain waves to improve stress management, stating, “Neuro-feedback and bio-feedback methods are used in stress management by measuring the cardiovascular system, heart rhythm, respiratory rate, skin temperature, skin resistance, and changes in skin moisture. Currently, these methods are actively applied in treatment processes and stress management. It was criticized for a long time in psychiatry, but Elon Musk is using it now. He made a monkey play chess using this method. Therefore, our brain waves are actually meaningful data, and being able to understand and manage them is extremely important. Stress is also, similarly, the ability of a person to manage their brain and the chemical processes within their brain. Remaining calm under stress is an important skill. A life without stress is not possible, nor is it healthy. Therefore, the reaction given to stress is more determinant than stress itself. In this context, Type A, Type B, and Type C personalities are discussed based on their coping mechanisms for stress.”
The personality type most affected by stress is Type A ‘Sponge type’ personalities…
Prof. Dr. Nevzat Tarhan stated that Type A personalities exhibit specific reactions to stress, saying, “These individuals are generally hasty, impatient, and prone to taking risks. They may drive carelessly in traffic, always evaluate events from a negative perspective, and display a constantly complaining attitude. These individuals, also known as ‘Sponge type’ personalities, internalize all the problems around them, drawing them upon themselves. Just like a sponge, as they absorb everything, they eventually collapse and lose their functionality. They constantly adopt a victim role, see only the negative aspects of events, and are the personality type most affected by stress.”
Those who are indifferent and uncaring in the face of stress are Type C ‘Teflon type’ personalities!
Prof. Dr. Tarhan explained that Type C personalities are indifferent and uncaring in the face of stress, showing no interest even if someone next to them is harmed, and only thinking of their own interests. He said, “They only engage with things that benefit themselves, saying ‘I can't handle stress.’ For this reason, they are called ‘Teflon type’ personalities. Like Teflon pans, they don't burn themselves but burn those they come into contact with. However, this personality structure also has a disadvantage: it is not long-lasting. Over time, they wear out and become isolated. When they are strong, people are around them, but when they lose their power, they become completely alone.”
The ideal is Type B personalities!
Emphasizing that the ideal is Type B personalities, Prof. Dr. Tarhan explained, “These individuals possess psychological flexibility and resilience. Defined as 'resilience,' this structure is a personality type that can stretch like rubber and return to its original state. They learn from events and move on. This personality type consists of individuals who can cope with stress and turn it into an advantage.”
‘If you can’t change the flow, change your perspective’!
Prof. Dr. Nevzat Tarhan stated that while it may not be possible to change the conditions or events in an environment, one's perspective can be changed, saying, “For this reason, we say, ‘If you can't change the flow, change your perspective.’ When you change your approach to an event, even if the event itself remains the same, your reactions become more controlled and healthy. The real damage is not caused by acute stress, but by 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 can manage stress, they can cope better with events. They can remain calm in the face of difficulties and manage crises. This is also a training process. A person needs to educate themselves. They should evaluate every event they experience by asking ‘What did this teach me?’, analyze instead of avoiding, and learn to manage their stress. Achieving this on one's own is not easy for everyone. People usually react to stress in two different ways. Some view stress as a threat and declare war against it. Some people deceive themselves by ignoring or rationalizing stress.”
Humans are masters of self-deception, ignoring facts!
Prof. Dr. Tarhan stated, “Humans are masters of self-deception. They ignore facts, suppress them, or project them onto others, blaming external factors.” He added that when a problem occurs, people attribute it to external causes, and one of the most frequently used defense mechanisms is projection, where they experience a false sense of relief by blaming others or external factors instead of admitting their own mistakes.
Prof. Dr. Tarhan stated that some people evade responsibility by saying, “It happened because of a spell,” or “I was jinxed, that's why this happened to me.” He added, “However, the real reason might be their own mistakes. But when they think this way, they suddenly feel a sense of ‘ahhh’ relief. This is a false relief, a temporary solution, and does not eliminate the root of the problem.”
In chronic stress, stress hormones are constantly secreted
Prof. Dr. Tarhan stated, “The most important characteristic of chronic stress is that the body is constantly under threat and on alert,” and continued:
“In acute stress, the parasympathetic nervous system is activated, restoring balance, and stress diminishes over time. During this process, a person can learn things. However, in chronic stress, the brain remains constantly aroused, and stress hormones are continuously secreted. This situation can lead to health problems 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 these individuals' brains are in a constantly aroused state. In measurements made using brain mapping methods, very high beta waves are observed in these individuals. Beta waves are associated with stress and the fight response. People whose brains have excessively active beta waves, even if they appear calm externally, are in a constant internal struggle. When brain mapping results are shown to the person and they are told, ‘You look calm on the outside, but there is a battle in your brain,’ the person realizes they already felt this but their family or environment didn't understand. Seeing this, they may experience an emotional release, cry, and say, ‘For the first time, my problem is understood.’”
Measuring stress and monitoring the treatment process is now possible
Prof. Dr. Tarhan explained that in psychiatry, it is now possible to measure stress and monitor the treatment process, stating, “When measurements are taken again three to six months after treatment, it is observed that brain waves return to normal by 80 percent.” Prof. Dr. Tarhan noted that the human brain operates through a neurobiological mechanism, and when brain chemistry is disrupted, one cannot manage stress; therefore, the underlying infrastructure in the brain must first be corrected.
What are the tips for stress management?
Prof. Dr. Nevzat Tarhan stated that in stress management, especially in acute stress situations, the self-relaxation and calming method called autogenic training is very effective, and he elaborated as follows:
“This method is extremely simple, and when applied, relaxing and healing chemicals are activated in the brain. Additionally, the oxygen-carbon dioxide ratio in the brain is balanced; oxygen levels increase while carbon dioxide decreases, thereby relaxing the brain. The 2-2-4 rule can be applied for this technique: Inhale for two seconds, hold your breath for two seconds, and exhale slowly for four seconds. While doing this, place your right hand over your heart and your left hand over your abdomen. Lean back in a comfortable position and close your eyes if possible (however, you should not close your eyes while driving). If you are angry, irritated, or about to react to something, performing this breathing exercise a few times in a row will relax your muscles, slow your pulse, and regulate your breathing. However, a short break should be taken after five or six repetitions, as too much oxygen going to the brain can cause dizziness.”
No living organism can withstand chronic stress for long
Stating that this technique is very practical for learning to remain calm under stress and can be applied by anyone without needing to see a specialist, Prof. Dr. Tarhan concluded his remarks as follows:
“After using this method, confronting the stressful issue becomes easier. Writing down a problem also means 50% of the solution. ‘Why did this event stress me out? Why did I get angry? Which of my principles was violated? Which of my tenets was damaged?’ Writing these down is important. Afterwards, one should put aside what they've written and reflect on it on a specific day, for example, once a week. One of the biggest causes of chronic stress is repeatedly dwelling on the same negative thought for 50-60 minutes during the day. No living organism can withstand such chronic stress for long. As a result, organs like the stomach, skin, and intestines are damaged. The greatest effect is seen in the immune system; stress suppresses the immune system and immunity drops (immunosuppression occurs). The scientific field working in this area is neuro-immunology, a combination of neuropsychology, neuroendocrinology, and immunology. Stress is not a simple thing. Its neurobiomechanism and neurobiology are currently known. Against stress, it's often said, ‘Don't worry about it, don't stress.’ But this is a very wrong approach. A person can discover stress coping methods by reading, researching, and learning. If they cannot find a solution on their own, significant progress can be made even with a few therapy sessions with expert support. In some cases, even without the need for therapy, very good results can be achieved with new-generation antidepressants or medications that help with stress management.”