How can we wire the brain to reduce stress and think positively

 Did you know that our brains are wired to think negatively? It turns out that our default is to stay in negative/worrying thoughts, ignore the good things that surround us and dwell on the negative.

For example, imagine a successful moment in your life when you received a bunch of compliments and really "fell on yourself", but one unsympathetic criticism was enough for you to dwell on it for days and sometimes even years!! Alternatively, receiving a compliment or compliment thanks to a dress you bought may be answered with "Do you think?, I'm fat and she sticks out my stomach"

Why is this happening to us?

There is a logical explanation for this rooted in an age-old evolutionary mechanism whose purpose is to ensure our survival, to be alert and to adapt quickly in stressful situations. This mechanism manifests itself in the "fight, freeze or flight" response and is accompanied by an accelerated pulse, fever, cold, sweating and even diarrhea.

Imagine that out of the corner of your eye you perceive a mouse-like shape. Instinctively and with an unconscious thought, a typical physiological response of fear is activated whose purpose is to mobilize the body to deal with an event that is perceived as threatening or scary. Similarly, a sound reminiscent of an alarm may jump or freeze you. Although these cases are not life-threatening, the very disconnection from rational thinking leads to impulsive behavior. Broadly speaking, these reactions are the result of the activation of the amygdala, which is part of the emotion system - the limbic system - which determines how emotional reactions will be interpreted: as pleasurable or threatening. The amygdala, by itself, does not differentiate between apparent threats and real dangers and therefore, false alarms often occur.

When is stress positive and why is it important that we are exposed to it?

We all experience moments of stress or mental stress during our lives and most of us manage them more or less successfully while mobilizing emotional resources to overcome them. Stress (in Hebrew, stress) expresses a feeling of internal emotional and physical tension accompanied by the secretion of stress hormones, cortisol and adrenaline. In this state, the brain with the help of the amygdala and the hippocampus (a structure responsible for creating and retrieving memories) creates a memory for that stressful event and makes sure to preserve it for years. These emotional memories are firmly etched and their purpose is to warn us of immediate or future danger and to assist in making decisions based on prior knowledge. That is, tension and stress in the right dose are essential for our survival.

Not only is moderate stress good for us, it actually expresses the brain's plasticity - Neuroplasticity - or "brain flexibility" which enables emotional learning and long-term preservation of that event.

When is stress negative and how does it affect brain flexibility?

The problem starts in case of stress or stress continual For example, the security situation in Israel, problems in the workplace, difficulties in making a living, loss of a loved one, relationship crisis and more. If on good days we deal optimally with day-to-day matters, then in a state of chronic mental stress we will often engage in reflections on the above-mentioned problems.

Constantly talking about a certain topic or engaging in negative thinking, may create a disconnection between the emotional system and the front part of the cerebral cortex responsible for calming and moderating reactions. In the absence of negative feedback that will calm the system, a flood of stress hormones will occur and the vicious cycle will begin. In the long term there may be damage to the connections between the neurons (synapses) in the brain which will result in for impairment of brain flexibility and dysfunction Cognitive and memory, manifested in difficulty remembering names or objects, as well as remembering events that happened recently (such as what you had for breakfast yesterday or where you visited a week before).

On the other hand, stress and negative thinking will actually strengthen the connections in the brain that support and preserve the support of that negative behavior. you have entered Those abnormal patterns can lead to anxiety and depression. By the way, the same mechanism is also behind unhealthy habits such as or offensive and addictions.

Rewiring the brain to reduce stress and negative thinking - how do you do it?

Asking Israeli residents to relax and reduce stress is not an easy challenge at all. Our rabbis experience mental stress from time to time, since the Corona era, not to mention the traumatic event of October 7th.

 Below is a list of simple tips that will help you wire your brain for positive thinking. You don't have to follow all of them. The magic word is "persistence in what you choose or what suits you".

1. Adopt one positive habit per week or work on creating positive thoughts, which in turn will replace the existing connections between the nerve cells that support and preserve the support of the habits that prevent us from abandoning the brain area.
2. Practice breathing, meditation, mindfulness or yoga. The idea is that the continuous practice will result in the growth of new synapses, new connections that will flex the brain to the point of abandoning a previous pattern. Maintaining and sustaining those synaptic neural connections that you have created yourself is the key to changing an abusive habit.
3. Engage in sports, walking or anything that exercises the body. The mere increase in heart rate will lead to an improvement in blood flow to the muscles and brain, optimizing the supply of oxygen and nutrients such as proteins, minerals and vitamins needed to build new synapses that support the positive pattern. Also, physical activity increases the level of neurotransmitters in the brain such as serotonin, dopamine, norepinephrine and endorphins associated with improving mood and attention.
4.  Reduce screen viewing times in general media. Instead, meet friends, take part in community activities, read a book or participate in an active brain training class in society. The emphasis here is on social connectedness. The studies reveal Social life may reduce by 30% the risk of depression, cognitive decline and even mortality from all causes.
5. Take care of quality and sufficient sleep. Sleep is an essential biological need. It is important to ensure an adequate number of hours of sleep, especially in middle age. Lack of sleep is linked to the increased risk of mental stress, digestive problems, damage to the gut bacteria, obesity, dementia and more.
6. Do not hesitate to seek professional help and, if necessary, be under medical supervision. Changes in brain wiring require a holistic approach and it is not wrong to combine conventional and alternative treatment.

 This requires quite a bit of effort since the existing links - the synapses - between the neurons stand firm and strong. But later, the moderation/abandonment of that negative behavior or thought will yield an improvement in the oppressive feeling.

The important message

I will end with the famous quote of "Ramon y Cajal", winner of the Nobel Prize for Medicine in Spain in 1906: "Any human being, if he wants to, can be a statue of his own mind." Meaning only you determine how your brain will look, structurally and functionally, how it will interpret the events you experience, whether you will color them in black or alternatively, in light shades.