Understanding Stress: A Brain-Based Approach to Calm

Every day brings a new challenge. Whether it be a big exam, a tough game, or a tedious errand, it can be hard to juggle these responsibilities. Afterwards, these obstacles can bring a sense of accomplishment, but for me, the only distinct feeling I remember is stress. Stress is a natural part of life, but understanding how it works and learning how to manage it can help us immensely. In fact, our brains play a fascinating role in experiencing and overcoming stress!

Your brain immediately goes to work at the first sign of stress. The amygdala, the brain's “fear center”, detects any potential threats and sends a signal to the hypothalamus. That sounds like a crazy word but think of it as our control center that triggers our body’s “fight or flight” response. This releases cortisol, a hormone that helps you in emergencies by increasing heart rate and focusing attention.

But it doesn’t end there! The prefrontal cortex, responsible for decision-making and emotional regulation, also plays a part. It works to keep the amygdala in check, helping us assess the situation logically. However, when stress becomes chronic, the prefrontal cortex can struggle to keep up, making it harder to manage emotions and stay focused.

Yes, stress in small doses can motivate us to tackle challenges, but when it becomes a consistent and constant companion, it takes a toll. Chronic stress can lead to various issues like anxiety, burnout, and even physical health problems such as high blood pressure or weakened immunity. With enough time, it can disrupt your sleep patterns, affect your relationships, and overall hinder your ability to live life.

Recognizing these effects is the first step in breaking the cycle of chronic stress. And the good news is that your brain can learn to adapt and heal with the right tools to fight stress. Incorporating wellness practices in your routine can make a great difference:

• Deep Breathing: When stress feels overwhelming, simple breathing exercises can help you ground yourself. I’ve found that this practice works best for me—try inhaling for 4 counts, holding for 4 counts, and exhaling for 4 counts. This signals your body to relax and reduces cortisol levels.

• Grounding Exercises: It can help to do simple things like focusing on your surroundings or engaging your senses that bring you back to the present moment. I like to notice 5 things I see, 4 things I can touch, 3 things I hear, 2 things I smell, and 1 thing I taste.

• Journaling: Writing is such a powerful, and maybe an easier, outlet for processing emotions. I’ve found that keeping a gratitude journal helps me reflect on the positive moments even when I’m surrounded by bad thoughts. My junk journal, on the other hand, lets me express my feelings in creative, unstructured ways. Sometimes using colors and pictures can be easier than words.

These seemingly small strategies can help you not only soothe immediate stress, but also train your brain to respond more calmly to stressful situations in the future.

Stress is, unfortunately, an unavoidable part of life, but that doesn’t mean it has to control you. By understanding what happens in your brain and taking the appropriate steps to manage your response, you can successfully navigate challenges with resilience and confidence. Take a moment to reflect and identify your own stress triggers and try one of the techniques I’ve mentioned. Whether it’s taking a deep breath, practicing a grounding exercise, or simply journaling your thoughts onto paper, you might find that the path to calm starts with a single step.