How to Reboot Your Brain and Refresh Your Nervous System

What do you think of when you hear the word stress?

  • A certain demanding person in your life?

  • That tension headache that returns whenever you don’t sleep?

  • The unpaid bills waiting to be checked off your to-do list?

  • Or perhaps you think of the news feed?

After all, in 2022, the APA released a bleak report on the battered American psyche, facing a barrage of external stressors that are mostly out of personal control, from pandemic lockdowns to racial injustice, global insecurity and political divisiveness. Âč

In summary: it has been a lot. 

If you’re feeling the impact of stressors outside of your control (like literally everyone out there this author knows), it’s time to reboot your brain and take a moment to understand stress on a deeper level.

So what is stress, anyway?  

For starters, stress is not all bad (more on the types of stress later).

[define: Stress ]

Think of the common symptoms of stress (racing heart, sweaty palms, hyper-vigilance and altered awareness followed by fatigue) as the "check engine" light on your car's dashboard.

This tiny light tells you when it's time to change the oil, replace filters, and when there's a bigger problem inside the engine. Your car's check engine light alerts you to issues before disaster strikes, and you’re broken down on the side of the road with no help in sight. 

Stress does the same thing; it overrides your normal functioning with physical signals developed to prevent life crises in a few different ways. 

As with a check engine light, your emotions and physical experiences always tell you something. It could simply signal that there is an issue that needs to be addressed. 

Some stress is actually good.  

The terms “positive stress” and “eustress” refer to experiences that encourage us to take action in the face of obstacles. 

[define: Eustress]

So when does stress become a problem? When is stress harmful? 

When you experience a stressful situation, your body is programmed to respond with a complex cascade of survival mechanisms that cause physical changes in your body. These stress mechanisms evolved to protect us from imminent danger, in short bursts. 

When your stress mechanisms are constantly switched “on”, a few important biochemical changes occur in the body that can trigger a wide range of mental and physical health problems. This is when you keep driving with your Check Engine light on, ignoring the signs that it’s time to get a check-up.

Your Brain on Stress: What You Need to Know

3d visualization of the brain on a purple blue background illuminated in soft glowing light

Research has long proven that your brain determines your physiological, emotional, and behavioral reactions to stress. ÂČ The brain reactions to acute stress are protective and adaptive, but chronic stress produces a biochemical imbalance. As a result, people who experience chronic stress are at a higher risk for developing a wide range of conditions, including:

  • Inflammatory diseases

  • Chronic fatigue

  • Obesity

  • Type 2 diabetes

  • Cardiovascular disease

Brain Chemistry 101

Multiple hormonal and anatomical pathways exist between the nervous, endocrine, and immune systems. Normal interactions between these systems maintain homeostasis, a state where all systems are “go” and functioning normally.

Whenever you interpret something as threatening or challenging, your brain activates specific reactions to make energy available to combat the perceived threat.

Sometimes called the “fight or flight” response, the stress response activates ancient biochemical pathways in the brain that evolved as a response to threat in early humans.

Your stress response triggers a chain reaction of biochemical reactions in your body, releasing a variety of brain chemicals, mostly glucocorticoids, which are secreted by a portion of the brain called the adrenal cortex: 

  • Cortisol

  • Cortisone 

  • Corticosterone

Cortisol is probably the most widely-known brain chemical because it plays an important role in metabolic activity. When you experience the stress response, your brain overrides the normal functions of your body to focus your attention on surviving the danger (be it real or perceived) ahead.

It plays out like this: In response to stress, your brain releases cortisol, which boosts blood sugar levels and causes the body to produce more energy. In response to this increased energy production, other systems like the immune system, the sexual response, or the digestive system, slow down or are suppressed. 

Your body is prepared to make these changes when necessary. It can return to its natural state from the stress response without suffering irreversible consequences. If you find yourself experiencing chronic stress, however, numerous studies show that your brain goes through both functional and structural changes. 

Short and Long-Term Effects of Stress 

Chronic stress has been shown to reduce the size of the prefrontal cortex, amygdala, and hippocampus. Those areas are essential for emotional regulation, memory, and learning. So if you’ve been through a prolonged period of stress, don't be surprised if you are constantly forgetting your keys, having trouble focusing, or struggling to understand your emotions.

Effects of Acute Stress

Studies show that acute stress is one of the most common manifestations of modern society. Sometimes, it shows up when people experience new things or go through difficult situations, like a breakup or a period of unemployment. ³ But stress can also arise around otherwise positive events that are loaded with expectations, like those notoriously stressful family holidays, the arrival of a new baby, or a promotion you’ve been longing for at work.

Both direct and indirect events can cause acute stress. For example, direct exposure can be a violent act, psychological abuse, or prolonged periods of overworking. Indirect exposure occurs when you witness friends or relatives experiencing difficult situations.

Acute stress arises as a reaction to a specific demand or pressure, is short-lived, and is easily managed. Some of the symptoms you may experience are the following.

  • Sudden tiredness

  • Overexcitement

  • Cold hands and feet

  • Stomach discomfort 

  • Muscle tightness

  • Migraines

  • Anger, anxiety, nervousness, or depression

Effects of Chronic Stress

Over time, prolonged stress can engulf you and make you feel helpless and vulnerable. The effects can be felt in health, self-esteem, motivation, and the energy you need to tackle your workday.  

Chronic stress occurs when you are trapped in a depressing, complicated situation that lasts for months or years. This could include issues with your partner or at work, financial troubles, frustration with yourself, or challenges raising a child.

Some of the most common symptoms of chronic stress include:

  • Insomnia and difficulty sleeping

  • Sudden tachycardia (fast heart beat) with no known cause

  • Chronic headaches

  • Muscle pains

  • Digestive problems

  • Changes in weight: obesity or loss of weight

  • Low defenses

  • Profuse hair loss

  • Skin problems

  • Tendency to negative and intrusive thoughts

  • High blood pressure

  • Menstrual disorders

  • Recurring depression or situational anxiety

  • Exhaustion

  • Memory loss, lack of concentration, and brain fog

How to Reboot Your Brain Following A Period of Stress 

If you’re stuck in the stress cycle, it’s important to take a systematic approach to the situation. Recognize the symptoms for what they are, and try not to make big decisions that might create more problems for your to solve when you’re in the stress zone.

It’s time to reboot the brain! Understanding stress is the first step.

It is essential to note that stress is not the problem - it’s your body's way of alerting you that something is wrong. There are many effective ways to reduce stress that will help you gain clarity, enhance critical thinking and relieve tension, and it’s just a matter of finding the methods that work for you.

Things that might not seem related to your experience of stress, like your social life, nutrition, sex life, and physical training, all present opportunities to reduce stress, prevent illnesses from developing and make a significant overall improvement in your health. 

Are you ready to refresh?

Try these proven tips to relieve stress and prevent burnout in the future: 

  1. Get a Good Night’s Sleep

Rest boosts brain function. There is ample evidence that sleep improves decision making abilities and contributes to your overall health and wellbeing.

But how much sleep is enough sleep?

According to the Center for Disease Control (CDC), a healthy adult needs seven to eight hours of rest each night. ⁎

2. Reduce Your Sugar Intake

A change of diet can also be decisive for your mind. Experts point out that processed foods and refined carbohydrates directly affect your mental health. Shift to foods that promote mental clarity include low-sugar fruits, lavender tea, green leafy vegetables, garlic, and asparagus, which are rich in prebiotics, and avocados and nuts, which are healthy fats.

3. Get Active

Exercise reduces stress and improves mental energy. Studies from the National Center for Biotechnology Information (NCBI) show that the more active you are, the better your brain functions overall. ⁔ You can accomplish more as you feel better by including exercise in your daily activities. You don't need to struggle with it. Exercise could be as simple as going for a walk.

4. Bathe Yourself in Nature

Nature stimulates the senses and relaxes the mind. You can cleanse your head of the loads you carry by wandering around a forest or walking by the sea without any specific purpose other than simply wandering. Listen to the calm and get out of the daily noise. Sometimes a simple half-hour walk in the park is enough.

5. Cultivate Empathy and Gratitude

Connect with the positive aspects of your life and all the things you are grateful for. As a result, you will be able to dispel the negativity and complaints from your brain.Build solid relationships with the people around you by accepting opinions different from yours. As a result, you will be able to avoid the disconnection and isolation that can lead to a dangerous inner monologue.

6. Get In Touch With Your Inner Self

Meditation is one spiritual practice that may help you learn how to relax your mind, although more research is needed. Most people don't realize that spiritual practices can also increase productivity.

Neuroscientific studies show that those who regularly engage in spiritual practices enjoy physical benefits, such as a reduced heart rate and blood pressure. ⁶

If prayer or meditation is a part of your belief system, take a break to practice them. If you're busy, with half an hour of regular practice can reset your brain and increase productivity. 

7. Listen to Music.

An excellent way to enhance creative problem-solving is to listen to music. It can also help you sleep better, resulting in a more productive week. Sleep is improved by listening to relaxing music before bed. According to the NCBI, other benefits of listening to music include reduced anxiety, blood pressure, heart rate, and respiratory rate. ⁷  

8. Set Boundaries with Screen Time.

The facts about digital addiction tell us that excessive screen time actually changes the chemistry of our brain in the same way that drugs and alcohol do. Even so, you don’t have to go on a full digital detox to benefit from less screen time. If you’re caught up in the news cycles or spending more time on social media that you want to, it’s a good idea to start by setting boundaries with how you use digital devices.

Self-awareness and soft boundaries like screen time reporting are a great starting point to help you stay mindful while using even the most addictive apps. Delete unnecessary mobile apps to reduce your digital time. From time to time, activate the "do not disturb" function on your cell phones. Put your airplane mode on during meals or when you are going to sleep.

Wellbeing, ProductivityClara Roberts Oterostress, scientific research, productivity detox, clara roberts otero, the beautiful brain