Chronic stress can lead to negative changes in the brain, impairing motivation and cognitive function.
Cortisol has both beneficial and detrimental effects, depending on the dose and duration of presence.
Regaining a sense of control and engaging in pleasurable and challenging activities can help alleviate the slump caused by chronic stress.
Deep dives
The Effects of Acute and Chronic Stress on the Brain
Acute stress and chronic stress have differing effects on the brain. Acute stress can be beneficial, improving neuronal and synaptic plasticity, while chronic stress can lead to negative changes in the brain. Chronic stress can cause structural changes in the brain, such as thinning of the prefrontal cortex and enlargement of the amygdala. It can also impair motivation and lead to a decline in cognitive function. The difference between acute and chronic stress lies in the duration and intensity of the stress response, as well as the recovery period. Proper recovery, engaging in activities that bring pleasure, and engaging in regular exercise can help mitigate the negative effects of chronic stress on the brain.
The Role of Cortisol and Inflammation in Stress
Cortisol, often referred to as the stress hormone, has both beneficial and detrimental effects depending on the dose. In short bursts, cortisol can have anti-inflammatory effects, but excessive cortisol production or prolonged presence can increase inflammation. Similarly, acute stress triggers temporary inflammation, which is essential for survival and protection against potential threats. Chronic stress, on the other hand, can lead to persistent inflammation, which can have negative effects on the brain and the body. Managing cortisol production and maintaining a healthy immune system through regular exercise, proper nutrition, and gut health can help maintain a balance between beneficial and detrimental effects of cortisol and inflammation in stress.
Stress, Motivation, and Active Coping
Stress can initially increase motivation, but chronic stress can lead to a lack of motivation and depression. Breaking the cycle of stress-induced depression and lack of motivation is important for managing stress. An effective approach involves actively coping with stress by regaining a sense of control and engaging in activities that provide pleasure and challenge. Taking part in a challenge or hobby that provides a sense of agency and accomplishment can help boost motivation and restore a sense of control. Additionally, incorporating elements of growth and incremental improvement and reintroducing activities that bring pleasure can help alleviate the slump caused by chronic stress.
Reducing Inflammation and Promoting Gut Health
Inflammation plays a complex role in stress, and managing inflammation can contribute to stress resilience. Adopting an anti-inflammatory diet, rich in dietary fiber, antioxidants, and herbs like turmeric, can help reduce inflammation. Gut health is also crucial, as chronic stress can impact the gut microbiome and increase inflammation. Prioritizing gut health through a balanced diet, including probiotic and prebiotic-rich foods, can support the beneficial bacteria in the gut. Maintaining gut integrity and reducing gut permeability can decrease inflammation and support overall well-being in the face of chronic stress.
Recovering from Stress and Restoring Well-Being
Recovering from stress is essential for restoring well-being and building resilience. Engaging in activities that bring pleasure, reinstating a sense of control, and participating in challenges are effective ways to recover from stress. Aerobic exercise, specifically low-intensity, longer-duration exercise, can help normalize cortisol levels and reduce stress. Taking time for hobbies, distractions that prevent rumination, and finding moments of certainty and control can all contribute to stress recovery. Understanding the nuanced relationship between stress and motivation, inflammation, and overall well-being can guide individuals in effectively managing and recovering from stress.
Oftentimes, our ancient brains don't seem well equipped to deal with the speed and complexities of modernity. The landscape bombards us with perceived threats and problems, and we have trouble not ruminating on them. To navigate this environment, while maintaining our composure and sanity, we need to strengthen our resistance to stress.
My guest today has written a guidebook to how that's done. Her name is Dr. Mithu Storoni, and she's a medical doctor who also holds a PhD in Neuro-ophthalmology, as well as the author of Stress-Proof: The Scientific Solution to Protect Your Brain and Body — and Be More Resilient Every Day. Today on the show we discuss the difference between acute stress and chronic stress and why acute stress can actually be good for you, while chronic stress can change your brain so that you get more stressed out when you experience stress. We discuss how both cortisol and inflammation can actually be beneficial in the right amounts, and how to get them in the right doses -- including the particular type of exercise that will best help you recover from stress, and the role diet and even Tetris can play in managing it. We end our conversation discussing how making time for hobbies can prevent you from falling into the stress trap.
