Mohamad-Ali Salloum is a Pharmacist and science writer. He loves simplifying science to the general public and healthcare students through words and illustrations. When he's not working, you can usually find him in the gym, reading a book, or learning a new skill.
Adjustment Shock and Building an Anti-Fragile Mind
Mohamad-Ali Salloum, PharmD • Sep 07, 2024
Share
Adjustment shock is what we feel when life throws us a curveball, causing both our minds and bodies to react. In today’s ever-changing world, this is something we all face. On the flip side, there’s the idea of anti-fragility, a term coined by Nassim Nicholas Taleb. It describes systems that don’t just survive stress but actually thrive because of it. Let’s dive into how our brains can be anti-fragile.
Adjustment Shock
Think of adjustment shock like the shock of jumping into cold water. Your body and mind react instantly, often with stress and discomfort. This is a normal part of life and happens during big changes like moving to a new city, starting a new job, or dealing with a loss.
How Our Bodies and Minds React
When we face adjustment shock, our bodies kick into high gear, releasing stress hormones like cortisol and adrenaline. These prepare us to either fight the change or run from it. Mentally, we might feel anxious, confused, or overwhelmed. But these reactions aren’t all bad—they’re our brain’s way of adapting to new situations.
The Anti-Fragile Brain
Anti-fragility is more than just bouncing back—it’s about getting stronger. While resilience means resisting shocks and staying the same, anti-fragility means using those shocks to grow. Our brains are a perfect example of this. They thrive on challenges and stress, turning them into opportunities for growth.
Neuroplasticity
A key part of our brain’s anti-fragility is neuroplasticity—its ability to reorganize and form new connections throughout life. This lets our brains adapt to new experiences and improve. For example, learning a new language or instrument might be tough at first, but over time, our brains create new pathways that boost our cognitive abilities.
Real-Life Examples
1.Physical Exercise: Just like muscles get stronger with resistance training, our brains get stronger with mental challenges. Activities like solving puzzles, learning new skills, or tackling complex problems stimulate brain growth and improve cognitive function.
2.Post-Traumatic Growth: People who go through significant trauma often report personal growth and increased resilience. This is known as post-traumatic growth and shows how our brains can use adversity to build greater psychological strength.
3.Adapting to Technology: With technology advancing rapidly, we’re constantly adapting. Older adults learning to use smartphones, or new software might feel initial adjustment shock, but with time and practice, they not only adapt but also enhance their cognitive flexibility and problem-solving skills.
Analogies
- Vaccination: Just like a vaccine introduces a small amount of a virus to boost the immune system, small stressors can prepare our brains for bigger challenges. This controlled exposure helps our brains develop strategies to handle future stress more effectively.
- Forest Fires: In nature, small, controlled fires can prevent larger, destructive wildfires by clearing out underbrush and promoting new growth. Similarly, manageable stressors can clear out mental clutter and promote cognitive growth and resilience.
How can I apply antifragility principles in my daily life?
Applying antifragility principles in your daily life can help you not only withstand stress and challenges but also grow stronger from them. Here are some practical ways to incorporate these principles:
1. Embrace Small Stressors
- Physical Exercise: Engage in regular physical activities that challenge your body, such as weightlifting, running, or yoga. These activities introduce manageable stressors that help your body become stronger and more resilient.
- Mental Challenges: Take on activities that push your cognitive limits, like learning a new language, playing a musical instrument, or solving puzzles. These mental exercises stimulate brain growth and adaptability.
2. Seek Out New Experiences
- Travel: Explore new places and cultures. Traveling can expose you to different ways of thinking and living, which can broaden your perspective and enhance your adaptability.
- Hobbies: Try new hobbies or activities that are outside your comfort zone. Whether it's painting, cooking, or rock climbing, new experiences can help you develop new skills and resilience.
3. Build a Diverse Network
- Social Connections: Cultivate relationships with people from various backgrounds and with different viewpoints. A diverse social network can provide support, new ideas, and different perspectives, helping you navigate challenges more effectively.
- Professional Networks: Engage with professionals from different industries. This can open up new opportunities and provide insights that can help you adapt to changes in your career.
4. Practice Mindfulness and Reflection
- Mindfulness: Incorporate mindfulness practices such as meditation or deep breathing exercises into your daily routine. These practices can help you stay grounded and manage stress more effectively.
- Reflection: Regularly reflect on your experiences and challenges. Consider what you learned from them and how they helped you grow. This reflection can reinforce your ability to adapt and thrive in the face of adversity.
5. Adopt a Growth Mindset
- Learning from Failure: View failures and setbacks as opportunities for growth rather than as negative outcomes. Analyze what went wrong, learn from it, and apply those lessons to future endeavors.
- Continuous Learning: Commit to lifelong learning. Whether through formal education, online courses, or self-study, continuously seek to expand your knowledge and skills.
6. Implement Redundancies and Options
- Financial Resilience: Build an emergency fund and diversify your investments. Having financial buffers and multiple income streams can help you withstand economic shocks
7. Develop Emotional Resilience
- Emotional Awareness: Practice recognizing and understanding your emotions. This awareness can help you manage your reactions to stress and adversity more effectively.
- Support Systems: Build strong relationships with friends, family, or support groups. Having a reliable support system can provide emotional stability and help you navigate difficult times.
8. Experiment and Iterate
- Trial and Error: Don't be afraid to try new things and make mistakes. Each failure is an opportunity to learn and improve. For example, if you're starting a new business, expect setbacks and use them to refine your approach.
- Feedback Loops: Seek feedback from others and use it to make adjustments. Continuous improvement through feedback can help you become more adaptable and resilient.
9. Maintain Flexibility
- Adaptability: Be open to changing your plans and strategies as new information becomes available. Flexibility allows you to pivot and adjust to new circumstances more effectively.
- Backup Plans: Always have a Plan B (and even a Plan C). Having alternative options can reduce stress and provide a sense of security when things don't go as planned. However, before considering going to Plan B or C, make sure that you tried to invest your full potential in Plan A.
10. Cultivate Gratitude and Positivity
- Gratitude Practices: Regularly reflect on the things you're grateful for. This practice can shift your focus from what's going wrong to what's going right, fostering a positive mindset.
- Positive Thinking:
Challenge negative thoughts and reframe them in a positive light. For example, instead of thinking, "I can't do this," try thinking, "This is a challenge, but I can learn and grow from it."
Conclusion
By integrating antifragility principles into your daily life, you can transform challenges into opportunities for growth and resilience. Whether through embracing small stressors, seeking new experiences, building diverse networks, or maintaining flexibility, these practices can help you navigate life's uncertainties with greater confidence and strength.
References
(1) The Antifragile Mindset | Psychology Today. https://www.psychologytoday.com/us/blog/digital-altruism/202003/the-antifragile-mindset.
(2) How To Embrace An Antifragile Mindset - This Naked Mind. https://thisnakedmind.com/how-to-embrace-an-antifragile-mindset/.
(3) Antifragility: How to use suffering to get stronger - Big Think. https://bing.com/search?q=brain+antifragility.
(4) Antifragility: How to use suffering to get stronger - Big Think. https://bigthink.com/mind-brain/antifragility/.
(5) Embracing Antifragility: A Revolutionary Approach to Parenting and .... https://ffew.ca/embracing-antifragility-a-revolutionary-approach-to-parenting-and-childrens-mental-health/.
(6) What Does It Mean to Be Antifragile? - Brainbot. https://brainbot.me/what-does-it-mean-to-be-antifragile/.
List of Services
ABOUT THE AUTHOR
Mohamad-Ali Salloum, PharmD
Share
Recent articles:
The story of ultrasound exploration is one of invention and perseverance, driven by an attempt to discover the secrets of the human body. Researchers have pushed the boundaries of science to explore the potential of sound waves for medical imaging, from the creation of sonar technology during World War I and II through the pioneering work of Karl Dussik in Austria. This road of discovery has resulted in a revolution in medical practice, with ultrasound now being used to diagnose and treat a wide range of diseases. Join us on a fascinating tour through the history of ultrasound to see how this extraordinary technology has changed the appearance of modern medicine. To begin, understanding how ultrasound works will help us appreciate the incredible power and promise of this remarkable technology. So, to begin, consider the following question: What is the procedure of an ultrasound?
These strong rays have been used by doctors and scientists for almost a century to gaze into the mysteries of the human body and beyond. But did you know that X-rays were found entirely by chance ? In 1895, Wilhelm Conrad Roentgen, a German physicist, was experimenting with cathode rays (aka electric currents) when he noticed an unusual glow coming from a nearby screen. He had no idea that this unintentional discovery would forever revolutionize the world of medicine! Radiation such as X-rays can travel through the body. They are invisible to the naked eye and cannot be felt. The energy from X-rays is absorbed in varying rates by different regions of the body as they move through the body. After the X-rays have passed through, a detector on the other side of the body collects them and converts them into an image. Dense portions of your body, such as bone, that X-rays find difficult to get through, appear as distinct white patches in the image. Softer tissues that X-rays can easily pass through, such as your heart and lungs, seem darker. So, what’s the true purpose of X-rays? They are commonly used for a variety of evaluations, of which we shall highlight a few: Dental X-rays are used in dentistry to obtain images of the teeth and surrounding tissues, which aid in the diagnosis of oral health concerns and treatment planning. Cancer Treatment: a type of radiation therapy that uses high doses of radiation to eliminate cancer cells in specific parts of the body. Veterinary Care: utilized in veterinary medicine to diagnose and treat animals, assisting veterinarians in the detection of fractures, cancers, and other health problems. Industrial inspection is used to inspect machinery and infrastructure in the industrial sector, assisting in the detection of flaws and the prevention of accidents. Forensic Science: a branch of forensic science that examines the evidence and reconstructs crime scenes to assist in identifying victims of crimes and accidents. Bone Density Testing: used to assess bone density and aid in the diagnosis of osteoporosis and other bone-related diseases. The chart below provides additional information about the medical applications of X-rays:
I’ve always thought that our energy is limited (due to the physical laws of thermodynamics, where it states that energy is neither created nor destroyed, it’s only transformed) and that when we work around 10 hectic hours a day, there’s nothing to do more than go home, eat, watch some tiktoks/reels, and then sleep. I know that our bodies and minds can feel depleted after long periods of exertion, but this feeling is not always an indicator that we are out of energy. Little by little, I am now convinced with the contrary to this theory. It’s not that our energy is finite, but what we can really do is to refresh ourselves to access the energy in us that we always had but never used. Imagine your energy is 100%/day. All your life, you thought that you were using 90-95% of your energy by going to school and then studying after-school, or during the collage days, or even when you started working. The most hectic phase is the work phase, where you are now stuck in adulthood and you have no escape. But this phase will be the best one if you knew how to play it. You are actually using only 50% of your true energy. (ps: I made up this percentage… but let me explain) Now as I am writing this article, I was work-travelling, I woke up today at 4 am, worked on some urgent tasks before going to the hospital, went to the hospital at 8 am and then worked till 6:30 pm. Then I went to the hotel, took a 1-hour rest. And now I am eating lunch and writing this article. When I reached the hotel, I was tired as f**k. I just wanted to take a shower and then sleep, but then I remembered something that always motivated me. (I heard David Goggins talk about it in a Podcast) Imagine when you die, the angels at the gates go through a list of your traits and qualities that you had during your lifetime, and they mention a top tier qualities that you’ve never imagined you will ever have or even mention accomplishments you’ve never thought that you would achieve something near to them. You tell them that they are describing someone else, and this person is not you. They reply to you that this person is the one you would have been if you worked enough on yourself. CHILLS. Imagine not being able to be the best version of yourself, just because you didn’t choose to…you always have the choice, but somehow you find an excuse to not do anything to make yourself better. Or even convince yourself that sending some emails or doing some tasks during the work day is enough to make you excel or reach this version of yourself. So i got up, feeling a whole new energy in me (although I didn’t sleep). I went outside of the hotel to the nearest restaurant, and now i’m finishing this article. After that I will continue working on my Running V-log project that I am currently working on. Step by Step. But the most important thing is to know that you will reach what you want one day if you make enough effort to accomplish it and make less excuses to run from it. The key takeaway is that while our physical energy might have limits, our mental and emotional energy can be optimized through various strategies. By adopting a proactive approach to energy management and changing your perspective of how you see things, you can unlock your full potential and achieve greater productivity and fulfillment.
Adjustment shock is what we feel when life throws us a curveball, causing both our minds and bodies to react. In today’s ever-changing world, this is something we all face. On the flip side, there’s the idea of anti-fragility, a term coined by Nassim Nicholas Taleb. It describes systems that don’t just survive stress but actually thrive because of it. Let’s dive into how our brains can be anti-fragile.
Are you feeling that you are not fulfilled with your life?
The U.S. Food and Drug Administration (FDA) plays a crucial role in ensuring the safety and efficacy of medications. Despite rigorous testing, some drugs are recalled post-approval due to unforeseen adverse effects. This essay explores ten such medications, detailing the reasons behind their recalls.
Couch to 5K :D Let's Do it!
Runner Beginner's Guide: What you need to take into consideration?
Perfectionism, often perceived as a virtue, can paradoxically hinder personal growth and well-being. By understanding the pitfalls of perfectionism, individuals can cultivate healthier mindsets and behaviors.
Introduction Setting realistic running goals is crucial for both beginners and seasoned runners. Goals provide direction, motivation, and a sense of accomplishment. However, setting goals that are too ambitious can lead to frustration and injury, while goals that are too easy may not provide enough challenge. This essay explores the science behind setting realistic running goals, delving into molecular insights and using analogies to make the concepts more accessible. The Science of Goal Setting At the core of goal setting is the brain’s reward system, primarily driven by the neurotransmitter dopamine. When you set a goal, your brain releases dopamine, which creates a feeling of pleasure and motivation. This is why setting and achieving goals feels rewarding. However, the key is to set goals that are challenging yet achievable to maintain a steady release of dopamine and keep motivation high . Molecular Insights On a molecular level, setting and achieving goals involves complex biochemical processes. When you set a running goal, your brain’s neurons communicate through synapses, releasing neurotransmitters like dopamine and serotonin. These chemicals help regulate mood, motivation, and focus. For instance, dopamine is often referred to as the “feel-good” neurotransmitter because it plays a significant role in reward-motivated behavior. Moreover, regular physical activity, such as running, increases the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of neurons. BDNF is crucial for learning and memory, which means that setting and achieving running goals can enhance cognitive function and overall brain health . Setting Realistic Running Goals 1.Know Your Starting Point : Assess your current fitness level. This can be done through a simple test, like running a mile and recording your time. Knowing where you start helps in setting achievable goals. 2. Use the SMART Criteria : Goals should be Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of saying “I want to run faster,” set a goal like "I want to improve my 5K time by 2 minutes in the next 3 months" . 3.Break It Down : Large goals can be overwhelming. Break them into smaller, manageable milestones. For instance, if your goal is to run a marathon, start with a 5K, then a 10K, and gradually increase your distance. 4.Monitor Progress : Keep track of your progress through a running app or journal. This helps in staying accountable and making necessary adjustments to your training plan. Setting running goals is like building a house. You need a solid foundation (your current fitness level), a clear blueprint (your SMART goals), and regular maintenance (consistent training and progress monitoring). Conclusion Setting realistic running goals is a blend of art and science. By understanding the molecular processes involved and using practical strategies, you can set goals that are both challenging and achievable. Remember, the journey is just as important as the destination. Celebrate each milestone and enjoy the process of becoming a better runner.