The Neuroscience of Stress: What Therapists Want You to Know About Protecting Your Brain Health

Stress is part of the body's alarm system, and it's a natural part of life. There's no way to completely avoid it, and you wouldn't want to even if you could. Occasional stress can help you feel more excited, alert, and motivated. Short-term stress can also positively impact memory and help you perform your best.

However, prolonged stress (also known as chronic stress) isn't helpful to your mind or body. It can have a negative impact on your wellness and cause you to feel overwhelmed and run-down. It can also have a powerful impact on your brain. Here's what therapists want you to know about reducing stress and protecting your brain health.

How Stress Impacts Your Brain

When you're stressed, the brain responds by flooding the body with stress hormones. This helps prepare you for your natural "fight or flight" response, depending on the nature of the stress. In situations of short-term stress, the body calms down once the threat is over. However, in situations of chronic stress, the sympathetic (fight or flight) nervous system stays in overdrive.

A prolonged stress response can cause the amygdala in the brain to be overstimulated, leading to anxiety and reactivity. It can also cause hormonal imbalances that negatively impact brain function and contribute to depression. Finally, chronic stress can damage the hippocampus, causing problems with memory and recall. If you're living with chronic stress, online therapy can teach you strategies and techniques to reduce it or learn how to cope more effectively.

Signs You're Dealing with Too Much Stress

Chronic stress isn't typically very subtle. However, it's still possible to overlook the symptoms because you're so used to dealing with them. Here are some indications that your body and mind are suffering the consequences of prolonged, unmanaged stress:

• Sleep disturbances, including frequent waking or inability to fall asleep
• Chronic muscle tension
• Unexplained digestive problems and/or weight fluctuations
• Cluttered thoughts and forgetfulness
• Trouble focusing (also known as "brain fog")
• Low enthusiasm for life
• Constant discouragement or hopelessness
• Persistent feelings of agitation and irritability
• Feelings of complete overwhelm

It can be hard to admit you're dealing with these types of issues. However, simply recognizing the problem is half of the battle! Once you realize that you're struggling with chronic stress, it's time to take steps to protect your mental health.

What Therapists Want You to Know About Protecting Your Mental Health

Therapists know how dangerous untreated stress can be for mental and overall health. They are also trained in science-backed coping and stress-reduction strategies that may help restore health. Here are a few of the top things therapists want you to know about reclaiming your mental health and kicking stress to the curb.

It's Important to Identify Triggers

Have you ever noticed that certain things stress you more than others? That's because you have your own unique stress triggers that get you worked up. The funny thing is that sometimes it's hard to recognize what "triggers" your stress response the most. However, any good therapist will likely tell you that identifying your anxiety triggers is the first step to overcoming them.

To identify stressors, consider keeping a detailed stress journal. When you're feeling overwhelmed, write down everything from what you ate that day to how much sleep you got the night before. Don't forget to track specific things that happened that triggered your stress response, such as getting yelled at by your boss or getting in a fight with a friend. Conflict, financial problems, work deadlines, and health issues are all common stress triggers.

Setting Boundaries Is Crucial

Once you identify what's causing your continuous stress, it's important to set boundaries in those areas. Many people get stuck in a cycle of chronic stress because they can't say "no," even when they're already overwhelmed. However, it's crucial to let others know your limits and boundaries, especially if you often feel resentful because others consistently ask too much of you.

To clarify your boundaries in situations that consistently trigger stress, ask yourself the following questions:

• Would you feel comfortable asking someone else to do what you're being asked to do?
• Would you prefer to say yes or no if you knew that no one would be disappointed by your answer?
• Do you want to set a precedent that you're willing to do these types of things going forward?
• If saying no will upset the other person, do you think they're being fair or coming from a respectful place?

Once you answer these questions, it should be easier for you to determine whether it's time to set healthy boundaries for yourself in certain areas.

"Mental Health" Days Are a Necessity

It's not always possible to keep stress and anxiety levels in check from day to day. Situations outside of your control can lead to feelings of overwhelm and exhaustion. That's why most mental health professionals recommend regularly taking "mental health" days. These are days that are specifically reserved for self-care activities.

Your "mental health" day may look much different from someone else's, and that's OK! The key is to do things that help you feel calmer, more rejuvenated, and less stressed. Your mental health day might be filled with things like yoga, walking, and reading. Or you might prefer to spend a day hiking in nature or getting your hair and nails done with a friend. As long as the activities you choose restore your mental wellness, you're doing it right.

Conclusion

Life can be crazy, challenging, and messy at times, but that doesn't mean your mental health has to be. Follow this stress-reduction advice or talk to a skilled online therapist to learn how you can manage stress and protect your brain health.