Managing Stress During Uncertain Times: Simple Brain Hacks for Anxiety Relief

The COVID-19 pandemic has left many of us feeling overwhelmed by stress, uncertainty, and fear. In this episode, psychologist and author Dr. Melanie Greenberg shares five powerful, science-based strategies to rewire your brain for calm and resilience during times of crisis.

Drawing from her book The Stress-Proof Brain and her Psychology Today article, Dr. Greenberg explains how our brains respond to threats — and how we can shift out of fight-or-flight mode into a calmer, more grounded state.

From breathing practices and grounding exercises to wise decision-making and human connection, this episode offers practical tools for coping with COVID-19 anxiety and strengthening mental health in uncertain times.

Link to article: https://www.psychologytoday.com/us/blog/the-mindful-self-express/202003/5-ways-rewire-your-brain-deal-coronavirus-stress

Dr. Greenberg's website: https://drmelaniegreenberg.com/about/

Primary Topics Covered:

• Why our brains struggle with uncertainty, isolation, and unpredictability
• The fight-flight-freeze response and its impact on stress and anxiety
• Five practical strategies to manage coronavirus-related stress
  1. Noticing when you’re triggered
  2. Focusing on your senses and breathing
  3. Reaching out for connection (friends, family, online communities)
  4. Making wise choices, even if imperfect
  5. Deciding what level of risk you’re willing to tolerate
• The role of visualization and posture in calming the nervous system
• Why even small actions (like stretching or house chores) reduce overwhelm
• The importance of social support and online communities during isolation
• Balancing physical safety with emotional wellbeing

Timestamps:

00:00 – Intro: Pandemic-focused mental health support
 01:18 – Meet Dr. Melanie Greenberg, stress expert and psychologist
 02:15 – Why COVID-19 stress feels uniquely overwhelming
 02:57 – The brain as a “prediction machine” and why uncertainty triggers anxiety
 03:42 – Fight-flight-freeze explained in the pandemic context
 04:29 – Step 1: Notice when you’re being triggered and ground yourself
 05:27 – Step 2: Focus on senses or breathing to slow down stress responses
 06:22 – Visualization exercises to calm anxiety (oak tree, knight in armor, water)
 07:29 – Step 3: Reach out for human connection despite isolation
 08:48 – Step 4: Make wise choices and break problems into small steps
 10:36 – Step 5: Decide your personal level of risk tolerance
 11:14 – The hidden risks of isolation and why connection matters most
 11:33 – The power of online communities and peer support
 12:15 – Closing thoughts: resilience, compassion, and hope

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