International Stress Awareness Week has arrived, and it couldn't be more timely. Who else has felt the weight of the past month’s highs and lows, uncertainty, and constant change? In today’s world we have an abundance of knowledge and tools to manage stress enabling an opportunity to live healthier lives. But with so many options, how do we know what truly works, and is stress always something to be avoided?
Credit: Oxford Research Encyclopedias (Yerkes & Dodson, 1908)
The Good Thing About Stress
Many of us experience stress, or elevated cortisol, on a daily basis, and under certain conditions, it can actually support growth and learning. The Yerkes-Dodson Law (1908) highlights that a certain amount of stress can motivate us, helping us to act and perform at our best. Without enough stress we may feel unmotivated or passive; too much, however, leads to burnout, anxiety, and emotional overload. The challenge lies not in experiencing stress itself but in knowing how to “come down” from it. When we stay on high alert without relief, chronic stress can disrupt our nervous system, contributing to prolonged mental and physical health problems (Bathina & Das, 2015).
Keeping Your Stress Bucket from Overflowing
Imagine a “stress bucket” that gradually fills with the daily pressures and worries we all face. Small frustrations, work stress, family concerns, health issues. When it reaches about three-quarters full, the stress remains manageable and can keep us motivated, while keeping a buffer zone for recovery. But the bucket isn’t limitless and sometimes, the smallest issue is all it takes to cause an overflow, resulting in overwhelm, exhaustion, or even health issues. By building emotional regulation and practical coping skills, we can create “taps” in our bucket that allow stress to flow out and drain regularly, helping us feel more balanced, rested, and keeping stress manageable.
How Stress Impacts Your Brain's Health: The Role of BDNF
Our bodies are designed to react to stress, but chronic stress—and the associated increase in cortisol—impacts our health at a cellular level. One critical area it affects is the production of Brain-Derived Neurotrophic Factor (BDNF), a protein essential for brain health, across the central nervous system, gut, and other tissues (Miao, Wang, & Sun, 2020). BDNF helps our neurons grow and adapt, repairs brain cells, and enhances neuroplasticity—our brain’s ability to reorganise itself and form new neural connections. Think of it as a key to thinking faster, learning better, and enhancing cognitive function. When stress reduces BDNF, it hinders learning, memory, and emotional resilience, increasing the risk of mental health conditions like depression and anxiety (Bathina & Das, 2015). Effectively managing stress isn’t just about immediate relief and feeling better—it’s essential for long-term health, resilience, and cognitive longevity.
Boosting Brain Health Through Daily Habits
Human beings are relational creatures of habit and our body thrives when supported through holistic practices. Boosting BDNF focuses on embracing lifestyle choices to nurture habits that promote brain health and reinforce the mind-body connection:
Exercise Regularly: Aerobic activities, resistance training, and high-intensity interval training (HIIT) have been shown to boost BDNF levels, which positively influences cognitive and executive functions like memory, flexible thinking, and self-control, especially as we get older (Shi et al., 2024).
Practice Mindfulness: Mind-body practices such as yoga, tai chi, meditation, and deep breathing create a calming environment for brain health and resilience (Shi et al., 2024).
Get Quality Sleep: Good sleep hygiene is essential, as BDNF levels replenish during restful sleep. Establishing a regular sleep routine can help your brain repair and refresh.
Social Connections: Spending time with loved ones and nurturing meaningful relationships releases oxytocin, which helps buffer stress and supports a healthier nervous system.
Personalising These Tips
The key to managing stress is to go gently and at your own pace. Start with a few core habits, and build on them gradually. Remember, wellness is personal, and there is no one-size-fits-all approach. Begin with what resonates with you, your non-negotiables, and move forward from there.
If you’re interested in a more comprehensive and tailored understanding of your health, reach out to explore a personalised holistic health plan that aligns with your unique health goals and lifestyle.
References
Yerkes, R. M., & Dodson, J. D. (1908). The relation of strength of stimulus to rapidity of habit-formation. Journal of Comparative Neurology and Psychology, 18 (5), 459–482.
Bathina, S., & Das, U. N. (2015). Brain-derived neurotrophic factor and its clinical implications. Archives of Medical Science, 11(6), 1164–1178. https://doi.org/10.5114/aoms.2015.56342
Miao, Z., Wang, Y., & Sun, Z. (2020). The relationships between stress, mental disorders, and epigenetic regulation of BDNF. International Journal of Molecular Sciences, 21(4), 1375. https://doi.org/10.3390/ijms21041375
Shi, L., Chen, S. J., Ma, M. Y., Bao, Y. P., Han, Y., Wang, Y. M., Shi, J., & Lu, L. (2024). A systematic review and meta-analysis of long-term physical activity on neurocognitive outcomes in healthy older adults. Molecular Psychiatry, 29, 144–156. https://doi.org/10.1038/s41380-022-01614-7
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