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п»ї<title>The fear behind the anger</title>
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Rage is the maladaptive extreme of anger. The latter are considered healthy, basic and universal emotions, that is, they help us to solve the problems we encounter and we all feel them at some point in our lives.
Anger has the function of protecting us from that which is likely to harm us. Thus, we could say that it is necessary to get angry when the situation demands it, to mark coherent limits with the world and with others and to express our expectations and needs.
When we accumulate a lot of unexpressed anger, we are far from feeling this emotion in our body and it is much more difficult to control it. We end up exploding and that is when anger arises.
Anger is no longer functional, it no longer helps us but hinders our actions, aimed at achieving our goals. In addition, it makes us feel very bad on an emotional level, not to mention how detrimental it is to our social relationships in general. What happens is that for fear of feeling pain, for fear of suffering, we hold on until the emotion says "enough! and needs to be expressed.
As if we were an espresso pot, we fill ourselves with uncommunicated discomfort and unrelieved demands. Thus, we end up angry, which makes us appear hostile and aggressive. Others either stop taking us seriously or, in turn, become angry with us, and the aggressive way of expressing our pain makes us lose the reason that in principle could be on our side.
Behind anger there is a lot of fearThe angry person, although he may seem tough, with things clear and imposing respect wherever he goes, deep down he is a being who is scared to death. He needs to use that way of expressing himself, that anger, to defend himself. What do people who feel anger want to defend themselves from? Evidently, from something that can hurt them or make them suffer. They are very afraid of falling into suffering and use the strategy of anger to get rid of it.
The question comes up instantly: Why would these people suffer or suffer pain? The answer is clear: not seeing their expectations, needs or demands met makes them very afraid. This means that not always the world, life or others are going to do things the way they would like.
Others will not always act in our best interest and our life will not always be easy and comfortable, because life is almost never easy or comfortable.
The angry person interprets that, as these demands are not satisfied, he/she is in a situation of danger. This supposed danger frightens them and this fear sends the signal to the body to carry out the fight response in which the defense of the self is involved. If necessary, the angry person will carry out any strategy that he/she considers that can save him/her: shouting, intimidating, breaking things, making fuss, insulting....
Perhaps with this behavior we think that things will change or that others will act as we need them to. We may also think that the world will turn in the direction that benefits us, but in the end it turns out not to be so. What we find are more problems: family fights or fights with friends, upset stomach, taking drugs to escape, etc...
To begin with, we must know that the objective is not to eliminate the healthy emotion of anger, but the anger that is tripping us up. Getting angry is indeed beneficial and allows us to have healthier social relationships as well as a great emotional release for ourselves.
The first step we must take to eliminate that anger is, as with all emotions, to accept it and want to feel it. To do this, we can retire to a quiet room, close our eyes and let it be in our body. In this way we make its own space, give it a name, shape and color so that we feel it exists and observe it.
Being aware that it exists and accepting it does not mean judging it. Precisely judging emotions is one of the things that makes them increase, since we repeat the vicious circle of "getting angry" with the same emotion because we interpret it as dangerous.
Once you have accepted your emotion and its intensity has diminished, you can begin to question your demands on the world and others. To do this we can ask ourselves some questions: What am I telling myself that makes me feel this anger? What am I demanding? Are these demands realistic or unrealistic? Can people act as they please or must they succumb to my desires?
You can ask yourself questions until you find your absolutist demands. At that point, you can change them into desires and preferences, accepting that although we want something to happen, it may not actually happen. It is at this point that the psychological process of acceptance begins.
AcceptanceBut what does acceptance consist of? Contrary to what many people think, acceptance is not resignation to accept what happens. It is an active psychological process through which we accept that there are circumstances that we cannot control. No matter how much we try to satisfy our desires and expectations, this will not always be the case. Thus, the sooner we accept that things will not always go our way, the sooner we will stop suffering.
Once we accept that we are not in control of everything around us, a change in our relationship with our environment begins. This transformation is due to a release from our clinging to expectation. We have moved from contemplating only one possible outcome (the desired one) to any other. If we get the outcome we expected, we will be happy. However, if we do not get what we desired, instead of being filled with anger, we can readjust our course and see where we have failed. Thus, we will also get a good learning experience.
Last but not least, is to discover that fear that is deep inside you and see what need you have that has not been met. Perhaps it is something that comes to you as a child, as a need for love, security or a more present need, related to love, family or work.
Once you identify it, write it down, take it out, make it conscious and just as you have done with the demands, question it and realize that you no longer need everything you think you need. If that need you have is not met, nothing terrible will happen as you may think, since it is not a realistic need.
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п»ї<title>How to help a family member or friend with depression</title>

Perhaps some of us have a family member or friend with depression and, although it is especially painful for the person who suffers from it, it is also a difficult situation for the rest of us.
It is something that is sometimes difficult to understand, generating a lot of uncertainty for the people around us who do not suffer from it and because it is difficult to know what to do or how to act.
The people who are close to those who suffer from depression have an essential role in the support they can offer and give. Therefore, we can provide:
Understanding what your illness is like and what its symptoms areDepression is an illness like any other, its onset depending on several factors and not on the person who suffers from it, as many incorrect popular beliefs claim. It requires, therefore, a diagnosis and a specific treatment.
Health professionals are the only ones who accurately diagnose whether a person suffers from depression, based on well-defined criteria. Although we can read books and information for sure, and consult different professionals to improve our understanding of depression to help our loved ones.
Help in following the right treatment
There are a multitude of treatments for depression. But despite this, there are many people who do not seek help. Therefore, you should seek treatment for depression because:
It is treatable.
Treatment reduces pain and suffering over time.
The longer the illness is prolonged, the more complications there will be to treat.
It can prevent some serious consequences of depression, such as attempted suicide.
We, as a family member or friend, can help with the follow-up of the treatment, as well as trying to ensure that our loved one leads a healthy lifestyle (good nutrition, regular exercise, etc.).
Support, without overwhelming or overprotectingSupport, to be effective, should be offered with some distance, without overwhelming the person, giving affection and showing understanding and patience. It is useless to burden that relative or friend with depression with good advice or orders, as these will only increase their feelings of guilt and helplessness.
Depression is an illness, it is useless to say "if I were you...", or "I understand you perfectly, I know how you feel". Therefore, it is necessary to remember it, or would you ask someone who had the flu to stop having a fever?
To reassure the person with depression we can tell them that we understand their difficulties, that they are not crazy at all and that it is an illness that affects a large number of people.
The person suffering from depression is usually very sensitive to offers of help, therefore, we should not be too maternal or too passive. If the person feels underutilized, this type of behavior will reinforce his or her feeling of uselessness with expressions such as "I am good for nothing".
It is convenient to know that depressed people get tired quickly because they fight continuously against their fatigue and negative thoughts, for that reason it is not necessary to demand too many efforts to them nor to do things against their will. But we can motivate them with love and understanding. Therefore, when they make an effort, it is good to acknowledge it.
Finally, it is important to keep an open attitude, and not to discredit the feelings and emotions that our friend or family member shows, pointing out the reality and offering them hope for the situation.
Self-care to support the person with depression
Depression can turn out to be a long process in which we will share our loved one's suffering, and find the strength to offer him or her all our support and affection. Therefore, it is essential to avoid burnout and discouragement.
The predominance of negative thoughts in depression, both of oneself, others and the world, can generate feelings of irritability and sometimes rejection in those around us. Here are some tips for this type of situation:
Don't feel guilty about having a family member or friend with depression. There is no one to blame, but this disease may be caused by the convergence of multiple factors (biological, psychological, etc.).
When you feel helpless or overwhelmed, you can also turn to professionals who can help you and guide you through the whole process of the disease.
If you tend to isolate yourself, you should remember that it is not good to remain enclosed in a bubble all the time. Adapt to the situation, without putting all your plans on hold.
Remember that to take care of another person, we must be healthy, therefore, do not forget to take care of yourself.
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п»ї<title>The (in)finite circle of fear</title>
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Fear is a paralyzing emotion. Whether it is a real fear, because our life is in danger or threatened by something, or whether it is the fruit of our thoughts based on stories we tell ourselves. Either way, we have to learn from it because, in addition to being a source of suffering, it is a mine of knowledge about the world and ourselves.
"Fear is always ready to see things worse than they are."
-Titus Livy
Once upon a time there was fearThe forest. After midnight. Noises begin to be heard, intermittent, disturbing. We begin to feel that strange sensation in the back of our heads, as when we are being watched or we know that something bad will happen. The silence is only interrupted by our footsteps and nocturnal animals... and by something else. At first almost imperceptible, irregular footsteps are noticed, just behind. Breathing and pulse quicken and we feel a shiver down our spine.
A little higher, a little closer; our feet quicken their pace. Scary movie music echoes in our mind and what were once monstrous footsteps are now strides chasing us.
Everything happens very fast, we look back, a black shadow moves towards us, and when we turn our necks, an intense pain in our noses...and Toby, the neighbor's dog is on us licking us. Not only was he not a monster, but the poodle we like the worst is licking our nose, healing the blow we have given him.
What happens to us when we get scared: in this case, the encounter with the "terrible" Toby. In others, that deadly exam or that impossible interview. The origin of all those behaviors that the mind and body emit to avoid being harmed always seems to be fear. Typically, these responses are categorized into:
Escape responses, in which the gives the body and our mind prepare to flee the situation.
Fighting responses, in which there is preparation to fight against the threat.
So far, so logical. We would all have done the same in a situation like the one in the forest. However, it is worth paying attention to the way the mind reacts when mobilized by fear. After all, it is an evolutionary mechanism, designed for the survival of our ancestors.
We will try to answer in two points:
First, we see the hypervigilance of the mind over the environment. We think that there is going to be something dangerous, or it is possible that something dangerous has happened in a similar situation, and the conditioning begins. We are predisposed to see the threat and our senses take over all our attention, so that what was previously mild we now hear it amplified, different, with more body and form.
Subsequently, once we have labeled the situation as threatening, the behavior is absolute; all the resources of the body and mind are directed to fight or flight. At the physiological level, the nervous system produces changes in the body to favor both responses, and at the mental level irrelevant stimuli are eliminated, favoring survival.
If this response has succeeded in avoiding or eliminating the threatening situation, we will return to basal levels of activation.
But could we die of fear, are we exposed to life-threatening situations on a daily basis, do we live in constant fear of a threat to our integrity, are we in real danger? Today, fear is not the word that makes the headlines. The favorite word of the 21st century is anxiety. Few people think of fear when they feel anxiety.
Anxiety is defined as an ongoing state of physiological arousal and worry triggered by an event (real or imagined) that we feel exceeds our coping resources or capabilities. It is not necessary to make a very costly exercise of imagination to realize that this theoretical definition only answers the questions we posed before.
If we were to prolong that state of fear, on several occasions, in similar situations, probably the state we would enter would be that of anxiety. So, is there something in our lives capable of provoking such an enormous response of fear, so threatening that anxiety should appear? This is the real problem. Anxiety in our lives is evolutionarily little or not at all justified, at least in most cases.
So, if it is not justified, why does it pass from generation to generation, what does it have to survive us?
The real reason is none other than avoidance. Here is an example:
Let's say we have a hard time at work meetings.
Let's say that we don't usually prepare for them.
Let's say that these meetings give us "yuyu" or fear.
What is more likely to happen: that we swallow our fear and face the situation, or that the body and mind try to avoid that threat? Avoidance is precisely one of the best preservatives of fear: it has the power to sustain it over time so that it transnames itself into anxiety. Thus, we can avoid the meeting but then we will go into fear of what our boss will say to us. One option is to avoid our boss but then the fear that he will appear at any moment will appear. So on and so forth.
Body and mindOur body will also respond by invoking unpleasant sensations possibly associated. The funny thing, is that when all this happens, we are still sitting on the couch at home, a day before the meeting.
We anticipate. We foresee possible negative consequences to a future event, which may be absolutely unfounded, with no real basis, invoked by our fear. Add a couple of days of ruminating thoughts, some gastric discomfort, and you've got it. Two in one: anxiety and meeting avoidance.
There are alternativesAfter all, we live in a world that thrives on anxiety. Appointments, meetings, deadlines, incentives and punishments. The body and mind learn to work through anxiety, within its framework. However, all is not lost.
It is necessary to be equitable. Understand that it is in our nature to make mistakes. On the other side of the coin lies a positive side.
First of all, consider putting ourselves in good hands if we need to, and gradually begin to exercise control over those anticipations. A little control over your own mental health.
We can also, voluntarily, anticipate positive events. Let's anticipate something like a day at the beach, a relaxing day, a soft mattress, a warm drink. Any relaxing option can help.
Relaxation techniques and routines are useful for anxiety reduction.
Finally, we can try to give ourselves a vote of confidence, and begin to cope. It is not necessary to believe ourselves invincible, but little by little, gradually, we can try to expose ourselves to those things that cause us anxiety. And the feeling will diminish.
One way or another, fear turns against us when it remains in time and turns into anxiety. It can do so in many ways, but a particularly popular one is avoidance, which only tends to change the source of the threat without diminishing the state of overexcitement in which this emotion introduces us.
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п»ї<title>Technostress: the consequences of abusing new technologies</title>

New technologies have brought about changes at all levels, from social to cultural and economic. There is no doubt that their benefits, both at the communicational, relational and informational levels, are multiple and make our lives much easier.
However, poor management of their use, as well as of the time we spend using them, can lead to different types of problems such as nomophobia, FOMO syndrome or technostress. Below, we delve into the latter.
"It has become terribly obvious that our technology has surpassed our humanity."
-Albert Einstein
What is technostress?
In 1984, Craig Brod first defined this phenomenon as "an adaptive illness caused by a lack of ability to deal with new computer technologies in a healthy way".
In 1997, Larry Rosen and Michele Well popularized the term with their book Technostress: Coping with Technology @work @home @play. In this case, the authors explained technostress as the negative impact of technologies, either directly or indirectly, on an individual's attitudes, thinking, physiology or behavior.
As we can see, technostress is a negative psychological state related to the use of technologies. In fact, according to psychologist Marisa Salanova, this state arises from the perception of a mismatch between the demands and resources of ICT use, which causes the individual discomfort, negative attitudes and high levels of psychophysiological activation.
Thus, technostress is the result of poor management of technologies together with other factors such as poor self-control and low frustration tolerance.
Causes of technostressThe causes of technostress can be varied. In general, they have to do with the age and generation to which the person belongs. Among them we find:
The excess of information and the demand for knowledge.
The need to be always connected.
The need to be always reachable.
Refusal to use technology because of a perceived lack of ability to handle it.
Addiction to new technologies. That is, the inability to disconnect and efficiently manage the time of its use.
Addiction and technostressAs pointed out by researchers Salanova, M., et al. (2007), new technologies offer young and not so young people immediate sensory stimulation.
However, being activated physiologically and sensorially for such a long period of time can have harmful physical and mental consequences. It is to be expected that these consequences interfere with the normal functioning of the person.
Now, how does this addiction develop?
First of all, it creates a tolerance. That is to say, one needs to spend more and more hours connected and in contact with new technologies.
Secondly, it creates dependence. Therefore, the person will probably seek to be permanently in contact with these objects, which provide sensory stimulation.
Finally, they can create a real withdrawal syndrome. In fact, for people addicted to technology, deprivation of technological elements often causes restlessness, anxiety, irritability and other related symptoms.
Why are new technologies so attractive? According to various opinions, this attraction is based on the way in which stimulation is presented to us by these technologies. The rapid reward and the constantly changing stimulation overload cause the brain's reward circuitry to be activated.
Therefore, this constant stimulation would be able, at least initially, to give us pleasure and grab our attention. This could be why they are generally so appealing to us, and also so difficult to ignore.
Treatment for technostress In particularly serious cases, the most advisable would be psychological therapy and, in particular, exposure therapy with response prevention - a behavioral strategy that is often beneficial in treating addictions. However, for milder presenting cases, the following is recommended:
Take time to encourage face-to-face communications.
Disconnect from new technologies to do sports or a hobby.
Learn only those technologies that are useful.
Set a schedule for interacting with technologies.
Use technologies to carry out specific tasks; never use them because we are bored or have nothing to do.
It is clear that, in some senses, new technologies have been good for human beings. Far from condemning them, we could congratulate ourselves for our technical progress and for having made the world a place with fewer barriers.
However, it is of utmost importance to make a rational use of these devices and not to leave aside, because of them, our human interactions.
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п»ї<title>The importance of learning to hear "no"</title>

Much has been said about the importance of learning to say "no", but little is said about the importance of learning to listen to "no". It is as necessary to know how to say it, as it is to know how to listen to it; in life there are dreams and desires that are inevitably denied to us. Thus, if we find it hard to listen to that "no" or to face it in any situation, life becomes very complicated for us.
The stage of life in which it is hardest for us to hear "no" is during childhood. It is only normal because as children we are extremely egocentric, since the ability to see situations collectively is something that develops over time, as long as our upbringing helps us to develop this ability.
To hear "no" is to come face to face with limits and that, in principle, is somewhat unpleasant. It is obvious that behind this there is a desire and it clashes with the source that could grant it. Therefore, to a greater or lesser extent, there is frustration. This is not bad in itself, but is a natural part of life and should be received as such: naturally.
"Limits define us. They define what we are and what we are not. A boundary shows me where the other person ends and where the other person begins."
-Henry Cloud
Hearing "no "We all know that there are various kinds of "no's." Some, for example, are temporary, while others are definitive. Likewise, some of them involve giving up something that is not so relevant, while others involve giving up something we value, love or need very much. No human being escapes experiences with all forms of "no".
Sometimes the "no" is direct, as when you ask for something and are simply denied. Other times it is not the word itself, but the facts that tell you no, that this time you will have to postpone or give up a desire. Likewise, there are those implicit "no's" that are communicated through gestures of refusal or apprehension.
It is, of course, easier to hear "No" when we know that it is a temporary or unimportant refusal. Still, for some people it can be difficult to welcome and assimilate even these seemingly inconsequential refusals. For most of us, the difficulty arises with definitive or relevant "no's". But, finally, why is it important to learn to listen to or accept them?
Learning to hear "no" from othersThe source of the "no" is often someone else. The one who says "You weren't accepted" for the job, or the project, or the university, or the promotion or whatever. Or the voice that says "Don't touch me", "I don't want to continue with this relationship" or "You weren't invited to the party".
Those kinds of refusals bring us back to a reality that we sometimes find hard to accept: others do not have to take care of our needs, expectations, or desires. They are not there to make life easier or nicer for us. They have every right to set limits in situations that also involve them.
The difficulty in accepting these no's generally implies that we fail to recognize the limits imposed on us by this "otherness". Interacting with the world is interacting with difference and the fact that we desire something from others is not enough to obtain it. We evolve a lot when we learn to listen to the implicit or explicit "no" of others and accept them.
The "no's" of lifeThe "no's" of life are much more forceful and unappealable. From the very moment we are born we are given an infinity of goods, but we are also denied many others. Limitations come with us into the world and we are not helped by mothers or fathers who choose to educate us to try to prevent us from facing these realities.
We do not become strong when we lack limitations, but when we learn to recognize them and deal with them. There are many things that we will have to wait for, or fight for, or that we are simply not going to get. Despairing or denying it is the wrong way to avoid the consequences of what we are denied.
We are much stronger and happier when we learn to listen to life's "no's". Resisting only increases our frustration and causes us to end up distorting or avoiding our truest desires. In other words, we stop living the possible life and, instead, we yearn eternally for the impossible.
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п»ї<title>"That's not what we talk about", when not expressing hurts us.</title>

It is common to go through situations in which we feel that we must remain silent. It can be communicated to us in a direct way "that's not something to talk about" or we can also intuit it by the disposition of the circumstances or the environment. On the other hand, once we register and process the message, it is up to us to act.
Moreover, sometimes we may have been inhibited - we may not have kept what we were thinking - by this message ("that's not to be talked about")... without being aware of it. That's why we delve deeper into the subject. In this journey we will show you what it is about, why keeping silent can cause us harm and with what tools we can face these situations.
"Secrets and mandates not to speak can lead to unhealthy interactions with: ourselves, others and nature."
"It can occur in different situations. On the one hand, when we are forbidden to express ourselves, justifying it with the typical question: what will others think? On the other hand, when we are forbidden to talk about a subject in which we are interested, and no explanation is given. Also, when there are secrets that remain hidden by one or several members of the family. Those occasions that are traumatic for us and we do not know how to translate them into words so that others understand us.
It turns out that, although we pretend that certain issues are not there, they are. Then, thoughts, feelings and behaviors may arise. This happens because we have different ways of perceiving and communicating and, although verbal language does not take shape, nonverbal language can.
However, not all people who tell us "that's not what we talk about" have malicious intentions. Sometimes, unconsciously, we communicate something that we do not want to or without the intention of hurting the other person. Then, there are those who do want to cause us harm and therefore reward our silence or punish our diction, and there are others who do it, even to protect us or without knowing that they can hurt us.
In this context, silence can cause us harm because it prevents our brain from being aired, preventing ideas from going beyond our internal dialogue. We have all felt at one time or another that feeling that we are about to explode because we have been silent for so long.
Now, when others do not allow us to talk about certain topics, they are invading our freedom. It may be necessary to remain silent at certain times, especially if the person is going through a difficult moment, but doing so always somehow invalidates us and is an obstacle to helping the other person or protecting our rights.
Other times, we keep silent out of fear, especially when what we have experienced is really painful or shameful. However, it is important to express it in order to release it and let it go, and relive it as a learning experience; if we do not do so, we could be experiencing again and again that which distresses us.
At other times, there are secrets that are kept so as not to cause harm. However, they cause it: the person may find out by other means or may not be able to take on certain vital challenges because he or she is more or less aware that something is happening, but does not know how to identify it very well.
Strategies to cope with these situationsThere are different strategies to cope with these situations, let's see some of them:
Express what we feel. It does not necessarily have to be through words, we can also do it through art, exercise, meditation and/or connecting with our emotions.
Seek help. Either a professional, for example, a psychologist or people who are close to us. It is not a bad thing to feel overwhelmed, or that we have experienced painful issues.
Cultivate resilience. It is possible to get ahead, how? By overcoming our problems, giving another meaning to our painful experiences, a kinder one, full of learning.
Set limits. If something hurts us, it is important to let it be known. This is a way to protect ourselves and to let others know what bothers us.
On the other side, if we suspect it, we can also ask the person who is hiding something from us to share it with us. In this way, we will often ease their burden and be prepared to put a coping strategy in place sooner. As you can see, there are multiple ways to overcome the "not talking about it" obstacle.
So important is this issue that it has been addressed by various branches of psychology, such as systemic therapy. Moreover, it is also being studied in research. Ludmila da Silva Catela, in her article "De eso no se habla. Methodological questions on the limits and silence in interviews with relatives of the politically disappeared", shows us a reflection on the "unsaid, censored or corrected" and its intimate relationship with trust and pain, especially in victims of indirect violence or not, even in close generations, who did not get to experience it.
Each unspoken issue can cause us great pain. However, it is possible to express it in different ways. On the other hand, people who tell us directly or indirectly "that is not to be talked about" do not always have the intention of hurting us, but they may do so. Therefore, it is important to make visible what is hidden, but in an assertive way, and this in turn requires certain strategies, skills and attitudes.
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