Neuropsychology Explains Stress so You Can Start Controlling it

Why are we stressed from a neuropsychological perspective?

When we experience stress, it's like a whirlwind inside our minds. Our brains are incredible organs that control our thoughts, emotions, and bodily functions. But sometimes, they can get overwhelmed by the demands and pressures of life. One important player in the stress response is a hormone called cortisol. Think of cortisol as the body's natural stress alarm. When a stressful event occurs, like a looming deadline or a sudden scare, our brain sends signals to release cortisol into the bloodstream. This hormone prepares us to deal with the perceived threat or challenge.

However, too much cortisol can have unintended consequences. Elevated levels of cortisol in the blood can affect specific areas of the brain, particularly the hippocampus and prefrontal cortex. These regions play vital roles in memory, decision-making, and emotional regulation. When cortisol levels are chronically high, as can happen during prolonged periods of stress, the hippocampus and prefrontal cortex can suffer. This can result in difficulties with memory and concentration, reduced ability to regulate emotions, and impaired decision-making. It's like these areas of the brain become tired and overwhelmed, making it harder for us to think clearly and stay emotionally balanced.

But stress doesn't just impact these brain regions. It also activates our fear and reward systems same as fear activates stress. The fear system, centered in the amygdala, helps us recognize and respond to potential threats. When we perceive danger, the amygdala sounds the alarm, triggering the fight/flight/freeze response. This response prepares our bodies to either confront the threat, run away from it, or stay still and hope it passes. At the same time, stress can influence our brain's reward system. This system involves a complex network of brain regions, including the nucleus acumens and the prefrontal cortex. It's responsible for processing pleasure, motivation, and positive experiences. Stress can dampen the activity of this reward system, leading to a decrease in feelings of joy, reduced motivation, and even a higher susceptibility to addictive behaviors.

Understanding the impact of stress on the brain is crucial for managing our well-being. By recognizing the signs of stress and finding healthy coping strategies, we can work towards maintaining a balanced and resilient mind.

How is stress related to peak performance?

Stress, in moderate amounts, can actually be a catalyst for peak performance. When we experience stress, our bodies enter a heightened state of alertness and arousal. In the state of Fight/Flight our body releases stress hormones like adrenaline and cortisol, which prepare us to face challenges head-on. When we're faced with a demanding task or a high-pressure situation, the stress response can provide us with an extra boost of energy, focus, and motivation. It can sharpen our senses, increase our mental clarity, and enhance our physical capabilities. This heightened state can help us rise to the occasion and perform at our best.

As already mentioned above, stress triggers the release of cortisol, which can improve our cognitive function and memory retrieval. It can also increase our attention and concentration, allowing us to stay focused on the task at hand. This heightened level of stress can push us to push our boundaries, tap into our potential, and achieve extraordinary results. Moreover, stress can provide a sense of challenge and excitement. It can stimulate our creativity and problem-solving skills, as we are forced to think outside the box and find innovative solutions. Stressful situations can create a sense of urgency, prompting us to make quick decisions and take decisive action.

However, it's important to note that this beneficial aspect of stress applies only to moderate levels. When stress becomes overwhelming or chronic, it can have detrimental effects on our well-being and performance. It's crucial to find a balance and ensure that stress remains within manageable limits. Remember, stress can be a double-edged sword. In moderate amounts, it can propel us towards peak performance by providing energy, focus, and a heightened sense of alertness., when it is too much it starts damaging our brain.

What can we do in order to decrease stress?

Our minds hold incredible power when it comes to managing stress. The way we perceive and interpret situations can greatly influence how we experience stress and its effects on our well-being. By consciously changing our mindset and thoughts, we can take significant steps towards reducing stress and its impact on our lives. When we encounter stressful situations, our initial thoughts and beliefs about them play a crucial role. Negative thoughts can intensify stress, creating a loop of worry and anxiety. However, by actively challenging and reframing those thoughts, we can shift our perspective and decrease the intensity of stress.

For instance, let's say you have an upcoming presentation at work. Instead of dwelling on thoughts like "I'm going to fail" or "Everyone will judge me," you can choose to reframe those thoughts into more positive and realistic ones, such as "I've prepared well, and I will do my best" or "My colleagues want me to succeed." By consciously directing our thoughts in a more positive and constructive direction, we can reduce the stress response triggered by negative thinking. It's like giving our brains a gentle nudge towards a calmer and more rational state.

Practicing mindfulness can also be a valuable tool in regulating stress with our own thoughts. Mindfulness involves being fully present and non-judgmentally aware of our thoughts, feelings, and sensations in the present moment. By cultivating mindfulness, we can observe our stress-inducing thoughts without getting entangled in them. Through mindfulness, we learn to acknowledge our thoughts and emotions as temporary experiences rather than absolute truths. This helps us create a sense of distance from stress, allowing us to respond to it with more clarity and resilience. By focusing on our breath, sensations, or engaging in calming activities, we can bring ourselves back to the present moment and break free from the grip of stressful thoughts.

Moreover, cultivating a positive and proactive mindset can be instrumental in managing stress. By nurturing a belief in our ability to cope with challenges and actively seeking solutions, we empower ourselves to take control of our stress levels. This proactive approach involves identifying stress triggers, practicing self-care, setting boundaries, and seeking support when needed. Changing our mindset and thoughts is a powerful tool that enables us to navigate stress more effectively. By consciously challenging negative thoughts, practicing mindfulness, and adopting a proactive mindset, we can create a foundation of resilience and inner strength. Remember, you have the ability to regulate stress with your own thoughts, and by embracing a more positive and empowering mindset, you can decrease stress and foster a greater sense of well-being.

Coaching Exercise:

Observe your thoughts: sentences that are creating stress or any kind of bad feelings. Listen to your “monologue” carefully. What kind of typical sentences do you produce?

Please write answers to following questions down to identify any patterns:

> How do I talk to myself? Am I understanding and kind or mean and hurtful in the way I think?

> If I am mainly negative to myself, do I tell myself I am not good enough, useless, or a looser? What do I exactly say to myself? Be as specific as possible.

> Do any of these sentences remind me to the words my parents or caretakes used to tell me when I was younger? Has anyone ever talked to me like that?

> How to you exactly feel when hearing these sentences in your head?

Once you have identified your thought patterns and how they make you feel we will start overwriting these in our next coaching exercise. In our next article we will talk about how to start controlling thoughts and therefore your emotions.

Stay tuned,

your Coach Tanja

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