Brain-based Strategies To Cope with Stress

We all have felt it before: increased heart rate, rapid breathing, muscle tension, and sweaty palms – the signs of a stress response by the body. The stress response can also lead to a number of emotional symptoms, including anxiety, irritability, restlessness, and difficulty concentrating. Stress can also affect cognitive functions, making it difficult to think clearly, make decisions, or remember important details.

These stress responses are normal and natural physiological responses to a perceived threat, but when it becomes chronic or overwhelming, they can have negative effects on both the mind and the body. Chronic stress can lead to a range of behavioral symptoms, such as changes in appetite or sleep patterns, increased use of drugs or alcohol, or social withdrawal. In some cases, chronic stress can lead to depression or other mood disorders and has been linked to a range of health conditions, including cardiovascular disease, diabetes, and autoimmune disorders.

Everyone experiences stress differently, and the signs and symptoms of a stress response may vary from person to person. If you are experiencing chronic stress and are finding it difficult to manage, I recommend reaching out to a mental health professional.

As a Personal Performance Coach with a background in neuroscience, I teach brain-based exercises that help cope with stress. In order to choose the most effective drills, I look at what brain areas are involved in the stress response and how they can be activated or inhibited. For example, one brain area involved in stress response is the amygdala, a small almond-shaped structure located in the temporal lobe of the brain. It is involved in processing emotional information and plays a key role in the stress response by initiating the release of stress hormones. A second one is the pre-frontal cortex which is part of the brain located behind the forehead. It plays an important role in regulating emotions and cognitive processes and can help to dampen the stress response when activated. A third area is the brainstem, located in the lower part of the brain that's connected to the spinal, it helps regulate some body functions, including your breathing and heart rate.

A Few Brain-Based Drills To Reduce A Stress Response

Breathing Drills

Breathing exercises can help to activate the parasympathetic nervous system, which is responsible for calming the body down after a stress response.

Diaphragmatic breathing: inhale deeply through your nose, allowing your belly to expand. Exhale slowly through your mouth, letting your belly relax. Repeat several times.

Box breathing: Box breathing is a technique that involves inhaling for a count of four, holding your breath for a count of four, exhaling for a count of four, and then holding your breath again for a count of four. Repeat several times.

4-7-8 breathing: This technique involves inhaling for a count of four, holding your breath for a count of seven, and then exhaling for a count of eight. Repeat several times.

Alternate nostril breathing: This technique involves using your fingers to alternately close one nostril and then the other as you inhale and exhale. Start by closing your right nostril and inhaling through your left nostril. Then close your left nostril and exhale through your right nostril. Inhale through your right nostril, then close your right nostril and exhale through your left nostril. Repeat for several cycles. Here is the link for a previous blog on nostril breathing.

These breathing techniques can be practiced anytime and anywhere and may be especially helpful during times of stress or anxiety. It's important to note that different techniques may work better for different individuals, so it may be helpful to experiment with a few to find what works best for you.

Meditation

Mindfulness meditation has been shown to be effective in reducing stress and anxiety. Try sitting quietly and focusing on your breath, bringing your attention back to your breath each time your mind starts to wander.

Physical Exercise

Engaging in physical exercises, such as walking or running, can help to reduce stress and anxiety by increasing the production of endorphins, which are natural mood boosters.

Vision Drills

The visual system is the hierarchy of survival the system that the brain relies the most on. Vision drills activate the pre-fontal cortex.

Saccades: Stand tall and keep your head still. Look at a target straight in front of you. Then switch your eyes to a target to the right without moving your head. Then switch to a target to the left. Repeat 10x. then look at a target up and then down. Repeat 10x.