The Pressure Cooker Metaphor: Understanding Stress, Symptoms and the Importance of Self-Care

Metaphors can be tremendously therapeutic; they help us to visualize, to take perspective, and to recognize, realize or understand aspects that we were not aware of. A metaphor, as understood by Friedrich Nietzsche and José Ortega y Gasset who defended its hermeneutic character, helps us to describe the perceived reality with symbolic language, which is more unifying and understandable by more people. The metaphor also connects brain impulses between our linguistic and visual neurons, which has a beneficial side effect, which is to «activate» memories, mental schemes, in other words, to generate new perspectives.

One of my favorite metaphors at a therapeutic level, which is more of a «theory» because of its extension, I call it the «Pressure Cooker Theory». Over the years, I have been formulating and adding concepts, variables and some scientific discoveries, which have made it more of a «theory» than a simple metaphor. My purpose in this article is to share this small resource, which I believe has been very useful in helping my clients understand the following questions:

To begin with, as many of you may have already guessed, the «pot» itself refers to or symbolizes our most precious and complex vital organ, the brain. The distinction of «pressurized» highlights the capacity of humans to harbor levels of pressure or stress, both of intrapsychic and environmental origin.

Historically, it all began with the Stress Theory of Hans Selye, a professor and researcher considered the «father of stress», not because he invented it, but because he described it from a biological perspective. According to Selye, stress is the response of our organism to the variations, changes and adversities of life, that is, our physiological responses of adaptation to the environment. In the face of situations that we perceive as adverse, in the face of threatening, unsolvable or uncertain situations, our brain sets in motion what Dr. Seyle called the General Adaptation Syndrome (GAS), and we will use an example to understand it better.

Imagine that for a moment you walk calmly out of your room and encounter a lion. Naturally, your brain attributes a dangerous note to the situation and consequently, your amygdala, your pituitary gland and your adrenergic glands go into overdrive and trigger the stress response. Basically, they release adrenaline and cortisol, which make your heart beat faster, so that more oxygen and nutrients reach your muscles and vital organs, so that if you have to run away or protect yourself, you do it more effectively. Furthermore, your breathing becomes faster and deeper, your stomach seems to close up, and other changes that we usually ignore because we have a lion in front of us.

But so far we have only talked about how an external stimulus can trigger this General Adaptation Syndrome, or stress response. The reality, however, is that as Robert M. Sapolsky explains in his book «Why Zebras Don’t Get Ulcers», our brain is an extraordinary organ, and is capable of carrying out very complicated cognitive processes and functions on a daily basis. In other words, it helps us survive. However, unlike some animals, such as zebras for example, the human brain can carry out these complex processes repetitively or inappropriately. And that is why these processes can sometimes do more harm than good, if we allow them.

It is worth noting that our body usually responds positively or in tune with environmental stimuli and without negative consequences: this is what we call «good stress». At other times, however, our organism is not able or does not know how to adapt to the environment, since the required responses are unknown, too intense or too prolonged and the demands exceed our adaptation strategies. This is what we call «bad stress» (stress, in general).

This question may seem a bit strange, but I think it can provide a very understandable and practical perspective. When a pressure cooker heats up, a lot of pressure is generated inside and consequently the valve opens releasing some of the steam and pressure. When this happens, the valve makes a noise that we all easily recognize, and we quickly run to lower the temperature so that the food does not burn or the pot explodes.

In the same way, our brain, when subjected to high stress loads, sends us «signals», but we often do not recognize them as such, and generally, we do not run quickly to lower the temperature. As I explain to my clients, these signals are gradual, they don’t come all at once, and everyone is different and our brains can give idiosyncratic signals.

If I may engage in some degree of self-disclosure, when my pot starts to get too hot, the first signals it sends me usually include sleep problems (more awakenings, the occasional nightmare). If I ignore the signals and continue business as usual, my pot increases the signals, and in addition to sleep problems, it sends me some headaches and lack of energy. If I still continue to ignore the signals, my pot keeps adding signals, and sends me a series of negative thoughts that make me doubt myself, what I do and who I am. Obviously, if I allow my pot to continue to run hotter and hotter without limit, this can result in increasingly serious and pernicious symptoms.

But, as I have said, each person has his or her own idiosyncrasies and must understand and know himself or herself, and know how his or her pot signals that the temperature is too high. Some people are more prone to anxiety or depression problems, others to appetite and eating problems, others tend to disorganization and lack of attention, others tend to paranoia or suspiciousness.

From my point of view, the important thing is firstly, to learn how your pot signals high temperature and pressure, and secondly, acknowledge and become accountable for recognizing these signals and taking care of lowering the temperature of the pot.

This question can give rise to an infinite number of strategies, which is not the purpose of this article. My purpose is to emphasize the developments that have been made from the field of Positive Psychology and Neuroscience on our ability to generate and manage mental stability and happiness – following our Pressure Cooker metaphor, how to lower the temperature of the pot and keep it as stable as possible.

From a neurobiological point of view, there are certain neurological processes in the brain that are associated to happiness. For example, there are some identifiable structures or nuclei in our brain (i.e., the nucleus accumbens, the tegmental-ventral area, and some areas of the orbitofrontal lobe, insula, medial prefrontal and cingulate) and a series of neurotransmitters, for example, dopamine and serotonin, that are associated with happiness, pleasure and satisfaction.

However, happiness is not a permanent state and cannot be achieved instantaneously. In the field of Positive Psychology and described by Dr. Martin Seligman in the PERMA model, happiness is considered to be a state of subjective well-being that arises from the experience of positive emotions, engagement in meaningful activities, and a sense of belonging and purpose in life.

It is important to remember that happiness is an ongoing process and not an end state. Maintaining the temperature of the pressure cooker is a constant responsibility of each person. Each of us, I believe, harbors the capacity to learn «what can warm your pot» (internal and external stressors), «how your pot signals to you that there is too much pressure» (psychological and somatic symptoms), and «what can you do to lower and regulate the temperature of the pot» (regulatory strategies). By practicing these strategies consistently, you can develop greater resilience and a more positive attitude toward life, which can contribute to a higher level of long-term happiness and well-being.

Guillermo Gabarain Beristain is a Psychologist and Coach at SINEWS MTI with more than 15 years of experience, licensed in both Spain and the USA to practice as a psychologist, bilingual and with international experience. Trained in scientifically validated methodologies, such as Cognitive Behavioral Therapy, Solution Focused Therapy, Gottman Method of Couples Therapy, Crisis Prevention and Intervention, as well as in Humanistic and Systemic approaches. His main activity is focused on working with adults and couples, and he is specialized in the treatment of depression and anxiety disorders, complex grief, adjustment problems due to migration, substance use disorders and addictions, and couple problems.