Your Brain on Stress: What’s Really Happening, and How to Take Back Control

What Is Stress? There’s More to it Than You Might Expect…

Stress is your body’s natural response to any demand or challenge, while a stressor is the event or situation that triggers it. Understanding the difference between the two gives you power over how you respond. Stress itself isn’t always harmful. In fact, it often motivates you to take action and stay alert. The problem begins when stress lingers too long or becomes too intense, taking a serious toll on both body and mind.

Types of Stress:

Acute Stress: This is short-term stress that happens in response to immediate challenges, such as giving a presentation or running late. You might feel your heart race, your breathing quicken, and your muscles tighten. Fortunately, this type of stress usually fades quickly. Breathing exercises and short grounding practices can help your body return to calm.

Episodic Acute Stress: When acute stress happens repeatedly, like from constant deadlines or family tension, it becomes episodic. You may notice irritability, anxiety, or frequent headaches. Managing this kind of stress often means making lifestyle adjustments, setting boundaries, and learning to manage time and energy more gently.

Chronic Stress: This is long-term stress that can last for months or years, often caused by ongoing financial strain, relationship issues, or work pressures. You may notice that you begin experiencing fatigue, insomnia, and depression. Managing chronic stress often requires deeper approaches such as therapy, relaxation practices, or a full lifestyle reset that nourishes both mind and body.

Is Stress Always Bad?
Not all stress is harmful. A little stress in short bursts, or eustress, can actually be healthy. It keeps you alert, motivated, and engaged. Without it, life can feel stagnant or boring, which can ironically lead to more stress.

Eustress stimulates your brain to release beneficial neurotransmitters that support memory, mood, and learning. It transforms challenges into opportunities for creative problem-solving, encourages growth of new dendrites and synaptic connections, and helps you adapt. The key difference is perception: eustress feels like an energizing challenge, while distress feels overwhelming.

How Stress Negatively Affects the Brain

Stress becomes unhealthy when you feel overwhelmed and unable to cope. Humans evolved stress responses to deal with immediate physical threats, like running from danger. But today, psychological stressors dominate, and our bodies still react as though we’re in physical peril.

Uncontrolled chronic stress can lead to general adaptation syndrome (GAS), a model discovered by endocrinologist Hans Selye. GAS has three stages:

Alarm Reaction: Your body releases adrenaline and cortisol to handle the stressor.

 Resistance: Hormone levels decrease slightly as your body focuses its energy on specific systems to cope.

Exhaustion: When stress persists, your body runs out of resources. Cortisol and adrenaline surge again, affecting nearly every system—weakening immunity, digestion, and raising blood pressure.

During this phase, the brain suffers too. Cognitive function, learning, and concentration decline. Levels of norepinephrine drop, contributing to depression and anxiety. Chronic stress keeps cortisol production on overdrive, disrupting the mechanism that should shut it off. This degenerative cycle harms neurons, weakens memory, and increases vulnerability to disease.

How to Manage Stress

Managing stress isn’t just about feeling calm, but restoring your brain’s balance and vitality. As Dr. Dharma Singh Khalsa M.D. explains in his book Brain Longevity: The Breakthrough Medical Program that Improves Your Mind and Memory:

“As your vulnerability to stressors begins to diminish, several critically important physical changes will occur in you: Your cortisol levels will decrease; your blood pressure will drop; you will more easily make new synaptic connections in your neocortex; your brain waves will shift more frequently to the relaxed, high-focus alpha and theta frequencies; and your neurotransmitters will function far more efficiently.”

To get to this place, stress management should be approached with both physical and psychological health in mind, starting with nutrition.

Nutritional Therapy
Stress takes more from your body than you realize. It quietly drains key nutrients like B vitamins, magnesium, and omega-3s — the building blocks of a healthy, focused brain. A complete multivitamin helps you refill those stores, restore calm, and rebuild the resilience your brain needs to handle life with clarity and ease.

Adaptogens
When stress builds up, your body needs extra help staying balanced. Adaptogens such as ashwagandha and rhodiola naturally regulate cortisol, the stress hormone that drives fatigue and brain fog. They help you feel calm but alert, restoring focus, stamina, and emotional resilience. Adding them daily can make the difference between just coping with stress and truly thriving through it.

Coping Skills: The Three Keys According to Dr. Dharma Singh Khalsa’s Brain Longevity: The Breakthrough Medical Program that Improves Your Mind and Memory

Recognize What You Can Control

Differentiate between what you can and can’t control. You can’t control traffic, but you can control your reaction to it. You can’t manage other people’s choices, but you can always choose your own. Whether or not you can change the situation, your power is in how you choose to respond.

Many people suffer because they confuse their thoughts with facts. Take the driver’s seat in your own mind, or every stressor that comes along will take the wheel instead.

Notice when perfectionism or ego drive your stress. Are you measuring your worth by external accomplishments? Dr. Dharma Singh Khalsa gives the example of shifting a goal from “I want to be rich” to “I want to feel rich.” That shift in focus returns peace and control to where it belongs — inside you!

Learning to say no is another form of exercising appropriate control. Boundaries aren’t barriers; they’re protection for your energy and presence. Saying no to what drains you means saying yes to what strengthens you.

Support is Vital
Human beings are inherently social. Strong relationships act as a protective buffer against stress by lowering cortisol, reducing inflammation, and supporting emotional stability. Whether it’s close family, trusted friends, or community connections, meaningful relationships can profoundly improve health, mood, and even longevity. Far from home or trusted confidantes not available? Not to worry– even casual connections can buffer stress.

Release, Don’t Repress
Stress needs to be expressed, not held inside. Emotions like anger, frustration, or sadness aren’t harmful on their own — the real damage comes from bottling them up. Dr. Dharma Singh Khalsa recommends three healthy ways to release stress so your body and mind can reset:

Physical Action: Move your body. Exercise, stretch, walk, or dance to release built-up tension and lift your mood naturally..

Verbal Venting: Share your feelings with someone you trust, cry if you need to, or even shout aloud in a private space. Honest expression helps your nervous system recover.

Displacement: Channel emotional energy into a productive or creative outlet, like painting, writing, sports, or cheering for your favorite team. Redirecting energy in this way diffuses stress while giving your mind and body a positive reset.

Reclaim Your Life by Managing Stress

Stress is a natural part of life, but it doesn’t have to control you. Understanding what stress is and how your body and brain respond gives you the power to face challenges with awareness instead of feeling overwhelmed. By nourishing your body, supporting your mind, and releasing tension in healthy ways, you can turn stress from a drain on your energy into a catalyst for growth.

When you manage stress effectively, your brain works more clearly, your body becomes more resilient, and your outlook on life grows brighter. Every small step, such as taking a deep breath, setting a boundary, or reaching out to someone you trust, helps you reclaim your balance, restore your energy, and rediscover your joy.

Supporting your body with high-quality nutrients and adaptogens, such as those found in Dr. Dharma’s supplements, can help you maintain focus, steady your energy, and strengthen your brain’s resilience. When combined with healthy habits, they give you an extra layer of support to face life’s challenges with calm, clarity, and confidence.