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Stress—it’s something we all face, but for those dealing with cognitive decline and chronic fatigue, even if you’re just starting to experience some of these symptoms and you’re scared to death, it can feel like a relentless, invisible force, draining your energy, clouding your mind, and making every day a challenge.
But what if I told you that understanding and managing stress could be a big piece of the puzzle to getting rid of those pesky, embarrassing, and debilitating issues for good?
Today, I’m diving into the world of stress—specifically, the difference between acute and chronic stress—and how each impacts your cognitive function and overall well-being.
More importantly, I’ll share simple strategies you can start using today to manage your stress effectively, protect your brain, and regain control of your life.
Whether you’ve tried countless remedies before or are just beginning your journey to better health, this guide will provide you with the tools you need to make meaningful and lasting changes.
So, if you’re tired of feeling like stress is running the show, keep reading. It’s time to take charge.
Understanding Stress
Alright, let’s start by getting clear on what stress actually is.
We all experience stress—it’s a natural part of life. But did you know that not all stress is created equal? That’s right! Stress can actually be divided into two main types: acute stress and chronic stress. And understanding the difference between the two is crucial, especially if you’re dealing with brain fog, fatigue, or other cognitive challenges.
Acute stress is what happens when you’re faced with a sudden, intense situation—like when you’re running late for an important meeting, or you narrowly avoid a car accident. It’s your body’s way of quickly mobilizing energy to deal with the threat. Think of it as your body’s alarm system, designed to keep you safe in short bursts. It’s there to prioritize your short-term survival so that you can get to the long-term. It’s intense, but it doesn’t last long, and once the situation is over, your body should return to its normal state.
But here’s where things get tricky—when that stress doesn’t go away.
Chronic stress is what happens when you’re constantly under pressure—maybe from work, health concerns, or just the daily grind of life. It can even come from sleep deprivation, blood sugar imbalance, and other sources of inflammation in your body. But, unlike acute stress, chronic stress sticks around. It’s like that alarm system never shuts off, and over time, it can wear you down, both physically and mentally. Can you imagine hearing a fire alarm all the time? That’s what’s going on in your body when you experience chronic stress.
Acute vs. Chronic Stress Symptoms
So, now that we’ve explored what acute and chronic stress are, let’s talk about the symptoms—how stress actually shows up in your body and mind. This is crucial because recognizing the signs early on can help you take steps to manage it before it takes a bigger toll on your well-being.
Acute Stress
So, let’s start with acute stress—the kind that hits you suddenly. Imagine you’re in a situation that triggers a quick burst of anxiety, like being stuck in traffic when you’re running late, or getting an unexpected work assignment with a tight deadline. You might notice your heart starts racing, you break out in a sweat, and you feel jittery or on edge. This is your body’s natural ‘fight or flight’ response kicking in, designed to help you handle immediate challenges. Some other common symptoms of acute stress include rapid breathing, a sudden surge of energy, and sometimes even a dry mouth or butterflies in your stomach.
These things occur because your body is preparing you to be able to run from a figurative bear. You can use a tiger or lion if you want, but I live in Tennessee and we have bears here. Anyway, in order to run from said bear, you need to release sugar molecules that you have stored up so your muscles can contract and get you safely away from the bear. Your heart starts to race so it can pump more blood and oxygen to your muscles. And you might even start to sweat to keep you cool in your physical efforts to get away from the bear and make you a bit more slippery should he try to grab at you.
What also happens that you might not realize is that other processes are shut down, such as digestion and nutrient absorption. Keep this in mind as we go forward. The key thing to remember here is that these symptoms are short-lived—once the stressful situation is over, they typically subside.
Chronic Stress
Now, let’s shift to chronic stress—the type that sticks around for weeks, months, or even years. This is the kind of stress that’s more insidious because it’s not as obvious as acute stress, but it can be much more harmful in the long run.
Chronic stress often manifests in ways that you might initially dismiss or attribute to something else. For example, you might experience persistent fatigue—you’re always tired, no matter how much rest you get. Or perhaps you’re dealing with regular headaches that don’t seem to go away with the usual remedies. Mood swings are another big one—one moment you might feel fine, and the next, you’re irritable or down for no apparent reason. Anxiety is also a common symptom of chronic stress, and it’s often more generalized than the acute version. Instead of feeling anxious about one specific thing, you might have a constant, low-level sense of worry or unease that’s hard to shake.
Other symptoms can include digestive issues like stomachaches or changes in appetite, trouble sleeping, or even physical symptoms like muscle tension and aches. And, of course, all of this can make your existing symptoms—like cognitive decline or chronic fatigue—even worse.
But why do we experience these symptoms? Well, let’s go back to what happens during acute stress. All that sugar that was mobilized can create blood sugar swings. The energy and blood flow directed at your muscles are directed away from other areas of your body, such as your digestion and brain, meaning these areas don’t get a lot of love and can start to malfunction.
Impact of Stress on Health
So, while acute stress can sometimes be helpful—like giving you that extra boost of energy to meet a deadline or allowing you to have fast reflexes to avoid that car accident—chronic stress is a whole different story.
When stress becomes chronic, it can have a serious impact on your brain and body. And it’s not just about you feeling tired or overwhelmed—chronic stress can actually contribute to the very symptoms you’re trying to manage.
Dr. Robert Sapolsky, a renowned neuroscientist and author of Why Zebras Don’t Get Ulcers, has emphasized that chronic stress can literally shrink parts of the brain, particularly areas involved in memory and learning, like the hippocampus, which is particularly concerning for people who are already at risk for cognitive decline like myself with my family history of Alzheimer’s disease. This absolutely underscores how vital it is to manage stress before it becomes chronic and to disrupt the chronic stress cycle if you’re already there.
Managing Acute Stress
Alright, so now that we’ve covered how to recognize the symptoms of acute and chronic stress, let’s talk about what you can do when acute stress hits—because we’ve all been there. Whether it’s a sudden deadline at work, an unexpected event, or just the daily stressors that can pop up out of nowhere, knowing how to manage acute stress in the moment is key.
1. Breathing Exercises:
One of the quickest and most effective ways to calm your body and mind during acute stress is through breathing exercises. It might sound simple, but trust me—when your heart is racing, and you’re feeling that wave of panic, focusing on your breath can make a world of difference. Just try it.
And here’s a technique you can try right now: it’s called 4-7-8 breathing. You start by breathing in quietly through your nose for a count of four. Then, hold that breath for a count of seven. Finally, exhale completely through your mouth, making a whoosh sound, for a count of eight.
Let’s do it right now.
Breathe in 1, 2 , 3, 4. And hold 1, 2, 3, 4, 5, 6, 7. And out, 1, 2, 3, 4, 5, 6, 7, 8. Repeat this cycle three or four times.
What this does is signal to your nervous system that it’s okay to relax. You are safe. It’s a powerful way to quickly shift from that ‘fight or flight’ mode back to a calmer state. This is particularly useful if you’re about to walk into a stressful situation or need to quickly regain your focus.
2. Mindfulness:
Another tool that works wonders for acute stress is mindfulness. Mindfulness is all about staying present in the moment, which can be incredibly grounding when stress starts to take over.
One quick mindfulness exercise is to ground yourself using your senses. Wherever you are, take a moment to notice five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. This simple exercise helps bring your attention away from whatever’s stressing you out and back to the here and now.
3. Structured Problem-Solving:
Now, sometimes acute stress isn’t just about a fleeting moment—it can be triggered by an unexpected problem that needs immediate attention. This is where structured problem-solving comes in handy. When you’re faced with a stress-inducing situation, it’s easy to feel paralyzed or overwhelmed by the pressure. But breaking the problem down into smaller, more manageable steps can help you regain control.
Here’s how it works: first, clearly define the problem. Then, brainstorm possible solutions without judging them—just get them all out. Next, weigh the pros and cons of each option, and choose the one that seems most feasible. Finally, take action on that solution and evaluate the results afterward. This step-by-step approach helps prevent that feeling of being overwhelmed and allows you to tackle the problem with a clear mind.
4. Collarbone Press
Another quick and effective way to calm yourself during acute stress is through a simple technique that mimics the sensation of a hug. This technique involves pressing lightly but firmly on your collarbone. It might sound unusual, but this gentle pressure releases calming chemicals in your body, helping to bring you back to a state of relaxation.
Here’s how to do it: Place your hand on your collarbone and press down with light but firm pressure. Hold it for about 30 seconds to a minute, allowing your body to feel that comforting sensation, similar to a hug. This simple motion signals to your brain that you’re safe and it’s okay to relax. It’s a great tool to use when you’re feeling overwhelmed or anxious, especially when you need to calm down quickly. And the best part is, it’s so subtle you can do this just about anywhere.
So, managing acute stress is all about having these quick, effective tools in your back pocket, ready to use whenever stress comes knocking. But what about the stress that doesn’t just go away?
Managing Chronic Stress
So let’s talk about managing chronic stress.
1. Regular Gentle Exercise:
First up, let’s talk about exercise. I know, when you’re already feeling fatigued, the idea of exercise might sound exhausting. But hear me out—exercise doesn’t have to be intense to be effective. In fact, regular, gentle exercise tailored to your energy levels can actually help reduce chronic stress and the associated fatigue. Activities like walking, yoga, or even light stretching can increase your endorphin levels, which are your body’s natural stress relievers. The key is consistency—regular movement, even in small amounts, can make a big difference.
For more information on exercise, read this post here.
2. Cognitive and Psychological Therapies:
Another powerful tool for managing chronic stress is cognitive and psychological therapies. These therapies can help you reframe your thoughts and develop healthier coping mechanisms, which is crucial when stress feels like it’s overwhelming your life. Cognitive-behavioral therapy (CBT), for instance, is a well-researched approach that helps you identify and challenge negative thought patterns that contribute to stress. Emotional Polarity Technique (EPT) is another type of therapy that focuses on forgiveness and release that I, myself, and many of my clients have used as well. These kinds of therapy can be particularly beneficial if you’re dealing with anxiety or mood swings as a result of chronic stress.
But therapy isn’t just about talking—it’s about learning new skills that can help you navigate life’s challenges more effectively. It’s like building a mental toolkit that you can draw from whenever stress starts to build. And remember, seeking help from a therapist or counselor isn’t a sign of weakness; it’s a proactive step towards better mental health.
3. Importance of Sleep Hygiene and Routine:
Now, let’s talk about sleep. We all know how crucial sleep is for our health, but when you’re under chronic stress, sleep can often be one of the first things to suffer. Ask me how I know. This creates a vicious cycle—stress impacts sleep, and lack of sleep increases stress. That’s why prioritizing sleep hygiene and establishing a consistent routine is so important.
Good sleep hygiene means creating an environment and routine that promotes restful sleep. This could involve setting a regular bedtime, keeping your bedroom cool and dark, avoiding screens before bed, and practicing relaxation techniques like deep breathing or meditation before sleep. By creating a wind-down routine and sticking to it, you can improve your sleep quality, which in turn can help reduce your chronic stress levels.
4. Dietary Adjustments:
Finally, let’s not forget about the power of food. What you eat can have a direct impact on your stress levels. Diets high in processed foods, sugars, and unhealthy fats can contribute to inflammation in the body, which in turn can exacerbate stress. On the other hand, focusing on anti-inflammatory foods—like leafy greens, fatty fish rich in omega-3s, nuts, and berries—can help manage stress and support your brain health.
Making simple changes to your diet by reducing processed foods and incorporating more anti-inflammatory ingredients can lead to noticeable improvements in your energy levels and stress management.
For more information and further guidance, read this post next.
Clarifying A Misconception
Now, I want to address a common misconception here: managing chronic stress doesn’t always mean you need to turn to medications or undergo invasive therapies.
While medication can be necessary and helpful for some, many people find significant relief through these lifestyle changes alone. And even more use these lifestyle changes to reduce or even eliminate their reliance on medication.
The key is consistency and making small, sustainable adjustments that fit into your life. Remember, you have more control over your stress than you might think.
Integrating Stress Management Into Daily Life
So, now let’s talk about how you can actually integrate these practices into your daily life. It’s one thing to know what to do, but it’s another to make these changes stick. The key here is to start small and focus on consistency. By making manageable adjustments to your routine, you can gradually build habits that support your mental and physical well-being.
1. Setting Realistic Goals and Expectations:
First, let’s talk about setting realistic goals. It’s easy to get overwhelmed when you’re trying to overhaul your lifestyle all at once. Instead, start by setting small, achievable goals.
Maybe it’s committing to a 10-minute walk every day, or setting aside 5 minutes in the morning for deep breathing exercises. The important thing is to set goals that are realistic for you and your current situation. Over time, as these small changes become habits, you can gradually add more to your routine. This is what I help my clients do to maximize their success. You can read more about my method here and my program here.
2. Using Tools and Apps:
Another great way to support your stress management efforts is by using tools and apps designed to keep you on track. There are so many resources available that can help remind you to take care of yourself, and even guide you through specific exercises.
For example, meditation apps like Insight Timer or Calm can lead you through mindfulness practices, while Sleep Cycle is a great app for tracking and improving your sleep patterns. If you’re looking for something to help with cognitive and emotional health, Moodfit and Woebot are excellent tools that provide cognitive-behavioral therapy techniques right at your fingertips.
3. Creating a Supportive Environment:
It’s also important to create a supportive environment both at home and at work. Stress management isn’t just about what you do individually—it’s about the environment you’re in as well.
At home, this might mean setting boundaries around your work time, creating a quiet space for relaxation, or enlisting the support of family members in your stress management efforts.
At work, it could involve organizing your workspace to minimize distractions, taking regular breaks, or communicating with your employer about any adjustments you need to manage your stress levels.
So, managing stress is truly a journey, especially when you’re already dealing with any level of cognitive challenges and chronic fatigue. But with the right strategies in place—like understanding the difference between acute and chronic stress, incorporating gentle exercise, practicing mindfulness, and making small but impactful lifestyle changes—you can start to regain control over your mental and physical health!
Remember, stress doesn’t have to dictate your life. By taking these steps, you can protect your brain, boost your energy levels, and start living with greater clarity and purpose!
If you’re ready to take the next step, I have something really special for you. Download my free guide on the top three things you can start doing today to banish the brain fog for good. In it, you’ll discover simple yet powerful actions you can take right now to clear the fog and start feeling like yourself again. Just fill out the form below to get your guide and take your first step toward a brighter, clearer future!
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