Stress Management: Working with Stress versus Against It for Brain Health

Pillar 4 Stress Management For Brain Health

Stress tends to get a bad name, but not all of it is bad. It’s part of being human, and sometimes it even helps push us to grow. But chronic, unaddressed stress? That’s a different story. Left unchecked, it chips away at our resilience, narrows our capacity to cope, and wears on both our mind and body.

Let’s explore how stress impacts the nervous system and your brain health, what the research says, and how small, daily mindfulness practices can help you bounce back—stronger, clearer, and more grounded.

The Science of Stress and your Nervous System

Stress activates the autonomic nervous system, specifically the sympathetic branch, the part responsible for the “fight, flight, or freeze” response. Short bursts of this response are normal and even protective. But if stress becomes chronic, it dysregulates the nervous system, leading to:

• Trouble sleeping and focusing

• Digestive issues and hormonal imbalances

• Anxiety, burnout, and emotional reactivity

  
  

When you’re under ongoing stress, your window of tolerance, the zone where you feel balanced and able to respond thoughtfully, shrinks. The more time you spend outside that window (in hyperarousal or hypoarousal), the harder it becomes to regulate emotions, make decisions, or connect with others.

The good news? Neuroplasticity, your brain's ability to change and adapt, means stress resilience is something you can build.

What’s Getting in the Way?

• Modern pace: We’re expected to be “on” all the time

• Digital overload: Constant notifications and screen fatigue

• Lack of grounding routines: Stress thrives in chaos

• No time to pause: We rush from task to task without recovery

Try This

5 actionable, science-backed habits to help you get better rest, starting tonight.

1. Coherence Breathing

   • Inhale for 5 seconds, exhale for 5 seconds.

   • This rhythm balances the autonomic nervous system and helps restore calm.

   • Try it before a meeting, while waiting in line, or brushing your teeth.

2. Movement Breaks

   • Stretch, dance, or walk it out for 5 minutes.

   • Movement helps discharge stress hormones and shift your mood quickly.

3. Mindful Pause with STOP

   • S: Stop

   • T: Take a breath

   • O: Observe what’s happening in your body and mind

   • P: Proceed with intention

4. Name it to Tame it

   • Labeling emotions (“I feel anxious” or “I feel overwhelmed”) moves processing from the amygdala to the prefrontal cortex, helping you feel more in control.

5. Anchor Into Routine

   • Create a rhythm to your day (a morning walk, afternoon tea, or evening stretch) to provide structure that calms the nervous system and supports emotional regulation.

Takeaway

It's impossible to eliminate all the stress in our lives, nor should we want to, as we could miss out on significant growth opportunities. So rather than try to eliminate it, consider it a healthy challenge to work with. When you shift how you relate to stress, everything changes. Mindfulness, movement, breath, and consistency create a body and brain that feel safe, strong, and supported.

What You Can Do This Week

Choose one practice above to try every day for 5 minutes

• Journal about how your body feels before and after

• Ask: What is one thing I can add (not take away) that supports my stress resilience?

  
  

And if you’re looking for a structured, science-backed way to go deeper...

Explore Wired for Resilience

My 8-week mindfulness-based program is designed to help you understand your nervous system, build emotional awareness, and create daily habits that promote long-term resilience. Each week includes brain-based education, mindfulness tools, and practical ways to apply what you learn in real life.

Topics include:

• Nervous system awareness

• Interoception & emotions

• Grounding routines

• Focus, motivation, and more

  
  

Learn more at https://www.pranasolwyo.com/wellness-programs/wired-for-resilience-mindfulness-based-stress-reduction and take your first step toward feeling more grounded, balanced, and resilient.

Cheers to an empowered view of stress,

Rebecca

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for advice from your physician, mental health provider, or other qualified healthcare professional. Always consult your healthcare provider with any medical or mental health questions. PranaSol and its representatives are not responsible for any outcomes related to using this content.