And What Can Make Us Bright Again
Stress undermines our intelligence to such an extent that some people can feel significantly deprived of access to recent or logical learnings in stressful situations. In a moment of perceived or real stress or danger, our brain cuts off the energy-demanding logical thinking (the prefrontal cortex), and instead, employs our most primitive, instinct- or habit-based response found in the amygdala.
The reason for that is very simple – survival. Imagine a few hundred thousand years ago, walking out of your cave and encountering a predator. Would it be helpful to analyse the distance between it and you, how fast it runs, and what the statistical chance is of it devouring you? Or would it be better to automatically be ready to fight, run, or hide?
The answer is clear. But what makes this process inconvenient is how fast our environment has changed and how our internal evolution really hasn’t had a chance to catch up. In today’s age, juggling between family, education, and professional life demands a different type of behaviour. And when stress takes over, even entertainment and holidays become torturous.
So, let’s take a look at how all this functions
Our limbic system, the most ancient part of our brain, is responsible for the processing of emotional information. When exposed to stress, the amygdala, a small almond-shaped part of the limbic system, triggers the sympathetic nervous system, which activates our fight/flight/freeze response. Stress hormones like adrenaline and cortisol flood our system, sharpening our senses and preparing us for action.
On the other hand, the most recently evolved part of our brains, the prefrontal cortex (PFC), is where rational thought takes place. The evolution of this part of our brain is what makes us a little different from our primitive ancestors. The enormous capacity to learn, the ability to solve complex matters, to think critically and logically, to doubt, to understand context, are all features of the prefrontal cortex.
Even though it is so developed, the PFC is still greatly influenced by our emotions, which are processed in the amygdala. So, emotions significantly influence our decision-making, but the PFC evaluates and tests our impulses, weighing their credibility and suggesting alternative actions, as long as we are in peace, feeling calm, safe, have had breakfast, aren’t in a rush to deliver an important deadline, and don’t have financial worries or family concerns, or aren’t experiencing any life crises.
The Brain Under Stress: A Hijacked System.
When we experience stress, our brain’s finely tuned balance is disrupted. The amygdala takes over and hijacks the system, prioritising immediate survival over rational thought. This shift is effective in life-or-death scenarios but highly problematic in modern contexts where the stress is rarely about immediate physical danger. Instead, we deal with chronic stress, the relentless demands of deadlines, financial pressures, or juggling responsibilities, which keeps our brains locked in survival mode. This is the modern chronic stress that leaves us in a state of perpetual readiness, unable to relax or switch off… but also often unable to express and expel what we have accumulated, as the catastrophes that we prepare for, fortunately don’t usually manifest.
Stress hormones like adrenaline and cortisol play a central role here. While these chemicals are designed to prepare us for short-term emergencies, their prolonged presence in our systems can wreak havoc on our bodies and minds. The prefrontal cortex, responsible for higher-order functions like planning, reasoning, and decision-making, is particularly vulnerable. Its activity diminishes under stress, leaving us less able to think clearly or make sound decisions. Meanwhile, the amygdala grows more dominant, making us reactive rather than reflective.
Hypnotherapy: A solution for Cognitive and Emotional Stress
Hypnotherapy offers a targeted approach to mitigating the effects of stress. By addressing its root causes and fostering relaxation, hypnotherapy can help restore balance to the brain. Here’s how it works:
Inducing Relaxation: Hypnotherapy reduces the activity of the sympathetic nervous system, lowering stress hormone levels and allowing the prefrontal cortex to regain control.
Reframing Negative Thought Patterns: Guided visualisation and suggestion help reprogram unhelpful thought patterns, promoting healthier responses to stressors.
Enhancing Emotional Resilience: By resolving underlying emotional conflicts, hypnotherapy strengthens the brain’s capacity to handle future stress.
Improving Self-Awareness: Hypnotherapy enables individuals to recognise their stress triggers and develop proactive coping strategies.
Strategies for Managing Stress and Reclaiming Clarity
While hypnotherapy is a powerful tool, it works best as part of a comprehensive stress management plan. Consider integrating the following strategies into your routine:
Pursuing Hobbies: Spending time in activities you love activates you brain’s reward system, leading to the release of dopamine, a neurotransmitter associated with pleasure and motivation. Dopamine plays a critical role in reward-motivated behaviour. However simple it may sound, when we do something pleasurable, such as playing a musical instrument, participating in a local sports club or engaging in a favourite crafts hobby, dopamine is released in the brain’s reward pathways. This release enhances our mood, boosts our motivation, and promotes feelings of satisfaction and happiness.
Awareness Techniques: Techniques like meditation and regulated breathing reduce amygdala reactivity and strengthen the PFC. Therefore these are powerful tools for mental health and emotional regulation. When we engage in meditation, for instance, we focus our attention and practice awareness, which has been shown to decrease activity in the amygdala. Over time, this can lead to a reduction in the intensity and frequency of stress and anxiety responses. The practice of regulated breathing also triggers the parasympathetic nervous system, which promotes a state of calm and relaxation, further reducing the amygdala’s reactivity.
Physical Activity: Regular exercise is not only beneficial for physical health but also has profound effects on mental wellbeing. One of the key benefits of regular exercise is its ability to lower cortisol levels and stimulate neurogenesis, the process by which new neurones are formed in the brain. The hippocampus is one of the few areas in the adult brain where neurogenesis occurs, and exercise has been shown to enhance this process. Therefore by reducing stress and promoting the growth of new neurones, exercise enhances both mental and physical health, leading to improved mood, cognitive function, and overall well-being. Incorporating regular exercise into our daily routines is a vital strategy for maintaining a healthy and resilient brain.
Nutritional Support: A diet rich in omega-3 fatty acids, antioxidants, and whole foods supports brain health and reduces inflammation. , which can have significant positive impacts on overall mental and physical well-being.
- Omega-3 Fatty Acids: found in foods such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts, are essential fats that our bodies cannot produce on their own. These fats are vital for maintaining the structure and function of brain cell membranes.
- Antioxidants: found in a variety of fruits (blueberries, strawberries, and raspberries), dark leafy greens (spinach, kale), nuts (almonds, pecans), and dark chocolate, also vitamins C and E and beta-carotene, help protect the brain from oxidative stress and free radical damage. Free radicals are unstable molecules that can cause cellular damage, leading to inflammation and contributing to ageing and neurodegenerative diseases.
- Whole Foods: those that are minimally processed and close to their natural state, provide a wealth of nutrients necessary for brain health. Whole foods include fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods supply essential vitamins, minerals, fiber, and phytonutrients that support overall health and cognitive function. Whole grains (such as oats, quinoa, and brown rice) provide a steady supply of glucose, the brain’s primary energy source, while also delivering fiber and B vitamins that support brain function. Lean proteins (such as chicken, turkey, beans, and legumes) supply amino acids that are the building blocks of neurotransmitters, which are crucial for communication between brain cells.
Prioritising Sleep: Quality sleep is essential for various aspects of cognitive function, including memory consolidation, learning, problem-solving, and decision-making. During sleep, particularly during the deeper stages known as slow-wave sleep (SWS) and rapid eye movement (REM) sleep, the brain undergoes processes that solidify and integrate new information. SWS is crucial for consolidating declarative memory (facts and knowledge), while REM sleep is important for procedural memory (skills and tasks). Moreover, during sleep, the brain clears out metabolic waste products accumulated during wakefulness through a process called the lymphatic system, helping to maintain optimal neuronal function and prevent cognitive decline.
Time Management: I know it sounds simplistic, but it’s often overlooked by many of us. Procrastination and poor time management often lead to last-minute stress, which can negatively impact performance and wellbeing. By organising tasks and setting realistic goals, individuals can spread their workload evenly over time, preventing the need to rush through tasks at the last minute. This approach not only reduces stress but also improves the quality of work, as there is ample time to review and refine tasks before deadlines.
Social Connections: Building a support network provides emotional relief and practical advice. Venting, being heard, or simply knowing someone empathises with your situation can provide a sense of comfort and reassurance. This emotional exchange creates a buffer against feelings of isolation and anxiety. A strong support network often consists of people with diverse experiences and perspectives. When faced with a problem, they can offer valuable insights, guidance, or solutions that you might not have considered on your own. This reduces the mental load of navigating challenges alone.
Understanding and Mitigating Stress
Stress is an inevitable part of modern life, but its effects on our intelligence need not be permanent. By recognising how stress disrupts our brain’s balance and adopting strategies to counteract its effects, we can protect our cognitive abilities and improve our quality of life. Hypnotherapy, in particular, offers a scientifically proven ways to address stress at its source, promoting lasting mental clarity and resilience.
In today’s fast-paced world, understanding and managing stress is no longer optional. It is essential.
Contact me today to learn how hypnotherapy can support you in taking proactive steps, so you can reclaim control over your mind and unlock your brain’s full potential.
Images on this page by Aytuguluturk and TheDigitalArtist
