Has your life ever felt so chaotic that you felt as if you were hanging on to the back bumper of a speeding car? Your feet were flying out behind you, and you didn’t dare let go. The wind was blowing your hair back and the rushing wind made it difficult to keep your eyes open so you couldn’t see where you were headed. You wanted to scream, “STOP! I can’t take it anymore!”
I have discovered that people are so stressed to the maximum right now that many cannot sit still or concentrate. They can’t comprehend what is being said to them. Their attention span is miniscule. They’re short tempered. They fidget. They’re disorganized. Their lives and their minds are chaos. Their joints ache. They feel feverish. They can’t sleep. They either don’t eat or they can’t stop eating. They have cravings like chocolate. They feel sick all the time. They even have chest pain. And many couples don’t care about sex.
Are you hanging off the back of that speeding car? You’re not alone. Dr. Kashouty, a diplomate of the American Board of Psychiatry and Neurology (ABPN) at the Premier and Wellness Center says that it is important to understand how our body processes stress. In the simplest terms, stress is basically the “fight or flight” response to a perceived threat. This activates the amygdala, or “fear center” of the brain, and causes a cascade of events. These include the production of the stress hormone cortisol, an increase in glucose levels, increased heart rate, and an increase in blood flow to the muscles in the arms and legs. After the threat has passed, then the body will eventually return to normal.
But, what about chronic stress?
In the case of chronic stress, however, the fear center of the brain is constantly activated, meaning that the body is in a constant state of stress. Cortisol levels are also constantly elevated, which can eventually start to cause problems with digestion, sleeping, and the immune system. Not only that, but when one part of the brain is constantly engaged, it is postulated that the other parts of the brain may not have enough energy to carry out their own functions properly. As a result, here are six ways that stress can affect the brain:
Impairs Memory
One effect of chronic stress that researchers have observed is memory impairment. Specifically, it has been noted that people who are stressed tend to be more forgetful and less likely to remember specific information. Researchers believe that even minor stress, such as being late to work, can cause you to forget simple things like where your keys are. One study performed on older rats even noted that high levels of cortisol caused short-term memory declines. According to Dr. Kerry Ressler, chief scientific officer at McLean Hospital and professor of psychiatry at Harvard Medical School, “The basic idea is that the brain is shunting its resources because it’s in survival mode, not memory mode”.
Changes the Brain’s Structure
Your brain is composed of both gray matter and white matter. Gray matter is used for decision-making and problem-solving, while white matter is used to connect regions of the brain and communicate information. It has been noted that during times of chronic stress, the myelin sheaths that make up white matter become overproduced, while less gray matter is produced. When this happens, there can be an imbalance in gray and white matter. In some cases, this results in permanent changes to the brain’s structure.
More Susceptible to Mental Illness
An imbalance between white and gray matter can also play a role in the development of mental illness. The theory is that having excess myelin in certain areas of the brain interferes with the timing and balance of communication. It was also noted that chronic stress can negatively alter hippocampal function. The hippocampus is involved in memory, specifically spatial memory, memory consolidation, and memory transfer.
Stress Kills Brain Cells
It has been suggested by researchers that chronic stress can even kill new neurons in the brain’s hippocampus. The hippocampus is one of only two locations where neurons are produced. Despite the fact that the formation of new neurons does not seem to be affected, research shows that new neurons produced during periods of stress are more likely to die within a week.
Stress Shrinks the Brain
While the overall volume of the brain tends to remain about the same, it has been found that chronic stress in otherwise healthy individuals can cause areas of the brain associated with emotions, metabolism, and memory to shrink. Chronic stress also made people more likely to experience brain shrinkage when exposed to intense stressors. This means that people under constant stress may find it harder to deal with future stress.
But, wait! There is a positive note!
Improves Cognitive Function
Stress is not all bad for your brain. In fact, moderate stress can actually improve brain performance by strengthening the connection between neurons in the brain. This helps to improve memory and attention span in order to make you more productive overall. This is why some people tend to perform “better under pressure”.
So what can we do about stress? Because we MUST do something!
Jillian Kubala, MS, RD and Kerri-Ann Jennings, MS write that there are 15 Simple Ways to Relieve Stress:
1. Get more physical activity
If you’re feeling stressed, moving your body on a consistent basis may help.
A 6-week study in 185 university students found that participating in aerobic exercise 2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty. Plus, the exercise routine significantly improved self-reported depression.
Many other studies have shown that engaging in physical activity helps reduce stress levels and improve mood, while sedentary behavior may lead to increased stress, poor mood, and sleep disturbances.
What’s more, regular exercise has been shown to improve symptoms of common mental health conditions such as anxiety and depression.
If you’re currently inactive, start with gentle activities such as walking or biking. Choosing an activity that you enjoy may help increase your chances of sticking to it in the long term.
2. Follow a healthy diet
Your diet affects every aspect of your health, including your mental health.
Studies show that people who follow a diet high in ultra-processed foods and added sugar are more likely to experience higher perceived stress levels.
Being chronically stressed may lead you to overeat and reach for highly palatable foods, which may harm your overall health and mood.
Plus, not eating enough nutrient-dense whole foods may increase your risk of deficiencies in nutrients that are essential for regulating stress and mood, such as magnesium and B vitamins.
Minimizing your intake of highly processed foods and beverages and eating more whole foods such as vegetables, fruits, beans, fish, nuts, and seeds can help ensure that your body is properly nourished. In turn, this may improve your resilience to stress.
3. Minimize phone use and screen time
Smartphones, computers, and tablets are an unavoidable part of everyday life for many people.
While these devices are often necessary, using them too often may increase stress levels.
A number of studies have linked excessive smartphone use and “iPhone addiction” with increased levels of stress and mental health disorders.
Spending too much time in front of screens in general is associated with lower psychological well-being and increased stress levels in both adults and kids.
Furthermore, screen time may negatively affect sleep, which may also lead to increased stress levels.
4. Consider supplements
Several vitamins and minerals play an important role in your body’s stress response and mood regulation. As such, a deficiency in one or more nutrients may affect your mental health and ability to cope with stress.
Plus, some studies show that certain dietary supplements may help reduce stress and improve mood.
For example, when you’re chronically stressed, your magnesium levels may become depleted.
Since this mineral plays an important role in your body’s stress response, it’s important to make sure you’re getting enough each day. Supplementing with magnesium has been shown to improve stress in chronically stressed people.
An 8-week study in 264 people with low magnesium found that taking 300 mg of this mineral daily helped reduce stress levels. Combining this dose of magnesium with vitamin B6 was even more effective.
Other supplements, including rhodiola, ashwagandha, B vitamins, and L-theanine, have been shown to help reduce stress as well.
However, dietary supplements may not be appropriate or safe for everyone. Consult a healthcare professional if you’re interested in using supplements to help relieve stress.
5. Practice self-care
Setting aside time to practice self-care may help reduce your stress levels. Practical examples include:
- going for a walk outside
- taking a bath
- lighting candles
- reading a good book
- exercising
- preparing a healthy meal
- stretching before bed
- getting a massage
- practicing a hobby
- using a diffuser with calming scents
- practicing yoga
- chewing gum
- keeping a gratitude journal
- laugh more
Studies show that people who engage in self-care report lower levels of stress and improved quality of life, while a lack of self-care is associated with higher risk of stress and burnout.
Taking time for yourself is essential in order to live a healthy life. This is especially important for people who tend to be highly stressed, including nurses, doctors, teachers, and caretakers.
Self-care doesn’t have to be elaborate or complicated. It simply means tending to your well-being and happiness.
Exposure to certain scents via candles or essential oils may be especially calming. Here are a few relaxing scents:
- lavender
- rose
- vetiver
- bergamot
- Roman chamomile
- neroli
- frankincense
- sandalwood
- ylang-ylang
- orange or orange blossom
- geranium
Using scents to boost your mood is called aromatherapy. Several studies suggest that aromatherapy can decrease anxiety and improve sleep.
6. Reduce your caffeine intake
Caffeine is a chemical found in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system.
Consuming too much may worsen and increase feelings of anxiety
Plus, overconsumption may harm your sleep. In turn, this may increase stress and anxiety symptoms.
People have different thresholds for how much caffeine they can tolerate. If you notice that caffeine makes you jittery or anxious, consider cutting back by replacing coffee or energy drinks with decaffeinated herbal tea or water.
Although many studies show that coffee is healthy in moderation, it’s recommended to keep caffeine intake under 400 mg per day, which equals 4–5 cups (0.9–1.2 L) of coffee.
Still, people who are sensitive to caffeine may experience increased anxiety and stress after consuming much less caffeine than this, so it’s important to consider your individual tolerance.
7. Spend time with friends and family
Social support from friends and family may help you get through stressful times and cope with stress.
A study that in 163 Latinx young adults in college associated lower levels of support from friends, family, and romantic partners with loneliness, depressive symptoms, and perceived stress
Having a social support system is important for your overall mental health. If you’re feeling alone and don’t have friends or family to depend on, social support groups may help. Consider joining a club or sports team or volunteering for a cause that’s important to you.
8. Create boundaries and learn to say no
Not all stressors are within your control, but some are. Putting too much on your plate may increase your stress load and limit the amount of time you can spend on self-care.
Taking control over your personal life may help reduce stress and protect your mental health.
One way to do this may be to say “no” more often. This is especially true if you find yourself taking on more than you can handle, because juggling many responsibilities may leave you feeling overwhelmed.
Being selective about what you take on — and saying “no” to things that will unnecessarily add to your load — can reduce your stress levels.
Plus, creating boundaries — especially with people who add to your stress levels — is a healthy way to protect your well-being. This can be as simple as asking a friend or family member not to stop by unannounced or canceling standing plans with a friend who tends to create drama.
9. Learn to avoid procrastination
Another way to take control of your stress is to stay on top of your priorities and avoid procrastinating.
Procrastination may harm your productivity and leave you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality.
A study in 140 medical students in China linked procrastination to increased stress levels. The study also associated procrastination and delayed stress reactions with more negative parenting styles, including punishment and rejection.
If you find yourself procrastinating regularly, it may be helpful to get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.
Work on the things that need to get done today and give yourself chunks of uninterrupted time. Switching between tasks or multitasking can be stressful in itself.
10. Take a yoga class
Yoga has become a popular method of stress relief and exercise among all age groups.
While yoga styles differ, most share a common goal — to join your body and mind by increasing body and breath awareness.
Several studies show that yoga helps reduce stress and symptoms of anxiety and depression. Plus, it can promote psychological well-being.
These benefits seem to be related to its effect on your nervous system and stress response.
Yoga may help lower cortisol levels, blood pressure, and heart rate while increasing levels of gamma aminobutyric acid, a neurotransmitter that’s low in people with mood disorders.
11. Practice mindfulness
Mindfulness describes practices that anchor you to the present moment.
Stress reduction techniques that utilize mindfulness include meditation and mindfulness-based cognitive therapy (MBCT), a type of cognitive behavioral therapy
Meditating on a consistent basis, even for short periods, may help boost your mood and decrease symptoms of stress and anxiety.
If you’d like to try out meditation, countless books, apps, and websites can teach you the basics. There may also be therapists in your area who specialize in MBCT.
12. Cuddle
Human touch may have a calming effect and help you better cope with stress
For example, studies show that positive physical contact and sex may help relieve stress and loneliness.
These types of contact may help release oxytocin and lower cortisol. In turn, these effects help lower blood pressure and heart rate. Both high blood pressure and increased heart rate are physical symptoms of stress.
Interestingly, humans aren’t the only animals that cuddle for stress relief. Chimpanzees also cuddle friends that are stressed (57).
13. Spend time in nature
Spending more time outside may help reduce stress.
Studies show that spending time in green spaces such as parks and forests and being immersed in nature are healthy ways to manage stress.
A review of 14 studies found that spending as little as 10 minutes in a natural setting may help improve psychological and physiological markers of mental well-being, including perceived stress and happiness, in college-aged people.
Hiking and camping are great options, but some people don’t enjoy — or have access to — these activities. Even if you live in an urban area, you can seek out green spaces such as local parks, arboretums, and botanical gardens.
14. Practice deep breathing
Mental stress activates your sympathetic nervous system, sending your body into fight-or-flight mode.
During this reaction, stress hormones trigger physical symptoms such as a faster heartbeat, quicker breathing, and constricted blood vessels.
Deep breathing exercises may help activate your parasympathetic nervous system, which controls the relaxation response.
Deep breathing exercises include diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration.
The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand and your belly rises. This helps slow your heart rate, allowing you to feel at peace.
15. Spend time with your pet
Having a pet may help reduce stress and improve your mood.
When you cuddle or touch your pet, your body releases oxytocin — a hormone that’s linked to positive mood.
Plus, studies show that pet owners — especially those who have dogs — tend to have greater life satisfaction, better self-esteem, reduced levels of loneliness and anxiety, and more positive moods.
Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship.
Just one more thing:
Try this today: Although there are many ways to reduce stress on your own, it’s important to get help when you need it.
If you’re experiencing overwhelming stress or symptoms of anxiety and depression, consider making an appointment with a therapist or visiting a trusted healthcare professional to discuss ways to improve your mental health.
None of us are islands. We need people in our lives. The Pandemic damaged more than the health of many people. It damaged our sense of well-being. It isolated us and made us frightened and stressed. Now we have to learn how to manage those issues caused by long term social distancing.
What are some social events you enjoy with friends and family?
I know a group of men that meet once a week to play cornhole.
I enjoy meeting for coffee with some very special friends every week.
Do you ever get all your family together on a regular basis for a potluck?
I zoom on Saturday mornings with close friends that live out of town.
I love it when my neighbors and friends drop in and we have a pleasant visit sitting on my porch and drinking coffee. Decaf if we’ve already hit our limit of caffeine!
I am an early riser. My favorite way to start the day is to sit by the window in my living room with a cup of coffee and watch the sun come up. Even better if it’s raining! I love the rain. It’s at that time that I think about the day ahead. That’s when I have my devotions. It’s my chill time. And it is vital.
Let’s get un-stressed.