Versión Completa. La neurociencia de las emociones. Marian Rojas-Estapé, psiquiatra y escritora

Marian Rojas-Estapé clarifies that happiness is not about quick fixes but about finding meaning (ikigai) in life. This sense of purpose improves physical and psychological health, including cardiovascular markers. She highlights that everyone faces battles, and happiness lies in connecting with daily positives and effectively managing life's challenges. The best antidote to suffering and pain is love, encompassing self-love (healthy self-esteem), romantic love (which fosters bravery and improves immune function), love for others (cooperation and solidarity, mitigating stress), love for beliefs and ideals (providing strength), and love for memories (which activate positive brain mechanisms, similar to real-life experiences).

Rojas-Estapé explains how emotions and thoughts directly affect the body. Stress, whether from real threats or imagined worries, activates the hypothalamus, releasing adrenaline and cortisol, triggering fight-or-flight responses. Chronic worry leads to 'cortisol intoxication,' impacting physical health (hair loss, skin changes, muscle tension, hormonal imbalances) and compromising the immune system, leading to chronic inflammation (gastritis, dermatitis). The gut, as the 'second brain,' is particularly affected, with stress altering microbiota and intestinal permeability. Psychologically, chronic stress causes irritability, sleep disturbances, and can lead to sadness or depression, as the brain becomes fatigued after prolonged struggle.

To manage stress and prevent anxiety or depression, Rojas-Estapé recommends self-awareness: understanding one's personality traits (e.g., sensitivity, impulsiveness, perfectionism) and identifying personal stressors. Living an 'anti-inflammatory' life is crucial, including healthy eating habits (avoiding inflammatory foods), prioritizing sleep (avoiding heavy dinners, alcohol, and screens before bed), and engaging in healthy escapes like exercise (especially in nature) to reduce cortisol levels. She also emphasizes fostering a positive inner voice and surrounding oneself with supportive people. Critically, she advises breaking the constant state of alertness by engaging in activities that promote relaxation and connection.

The brain's functioning heavily influences how we interpret life events. Rojas-Estapé identifies three key factors: our belief systems (preconceived notions about how life should be, which can be limiting), our mood (influenced by sleep, circumstances, and personality), and the 'reticular activating system' (RAS). The RAS acts as a filter, focusing on what interests us. Activating it positively helps us see good things, while negative activation highlights negatives. Screens inhibit the RAS by offering instant gratifications, leading to dopamine dependency and hindering the prefrontal cortex—the area responsible for attention, concentration, problem-solving, and impulse control. This constant stimulation prevents the brain from developing its natural capacity for wonder and creativity.

To counteract attentional crisis and strengthen willpower, Rojas-Estapé suggests several strategies: focusing on positive aspects through daily exercises (noticing three good things), savoring sensory experiences (food, sounds) to enhance present moment awareness, and teaching children to discriminate information. Reading, especially physical books, is crucial for improving attention and comprehension, contrasting with superficial consumption of digital content. She cautions against multitasking, which she views as a superficial alternation of attention, leading to inefficiency. Instead, she advocates for focused attention, especially when connecting with others, as genuine presence fosters empathy and strong relationships.

Managing mind and body involves addressing modern challenges like 'fear of missing out' (FOMO), chronic busyness, and perfectionism. Rojas-Estapé recommends turning off notifications, controlling our devices, and gradually reducing overactivity to avoid anxiety. For perfectionists, accepting imperfection is key to avoiding vital dissatisfaction and obsessive disorders. Effective tools include exercising in nature (which calms the body more effectively than urban exercise) and conscious breathing techniques. Deep, conscious breathing can quickly shift the body from an anxiety state to a calm state by regulating oxygen and CO2. Mindfulness, or full attention, connects us to our feelings and sensations, helping to manage negative thoughts and self-sabotage.

To achieve our best version, it's essential to move beyond survival mode and integrate periods of pause and reflection. Rojas-Estapé proposes a mathematical equation: Best Version = (Knowledge + Life Project + Willpower) x Passion. Knowledge refers to continuous learning; a life project involves setting goals and direction; and willpower is the ability to delay gratification, embrace order, and persist. Passion, multiplying these factors, means putting heart into everything we do, transforming not only our own lives but also the lives of those around us. This process requires conscious pauses to reflect on knowledge, goals, and consistency, allowing us to bring out our best.