Stress and mental capacity. How is stress making you dumber?
Mental energy isn’t unlimited: it’s a finite resource that can get depleted. And almost every important thing we need the brain to do, be it physical or mental, including developing and utilizing coping skills for increased stress resilience, competes for it.
Left unchecked, stress can be mentally exhausting, stealing energy away from important cognitive tasks and hindering our ability to perform strenuous mental work. So, stressful demands are one of the leading mental energy depleters.
If we are “zoning out” or on “auto-pilot,” it’s a clue that we’ve exhausted the ability to invest mental effort into what we are doing. In other words, it’s a sign the finite pool of mental energy is, at least temporarily, insufficient to meet our needs.
With that understanding in mind, it’s not surprising that the neuroscientists’ community is very keen to understand how to better support stress resilience in order to free up more mental energy.
So what do they suggest we do?
Resistance to and resilience from stress is far more than a mindset. Brain functions, neurochemical systems, and physiological processes are part of manifesting stress resistance and resilience. After all, if zoning out was stress relieving, as a society we’d feel a lot less stressed.
When we exhaust mental energy, we’re essentially left with two options: eliminating some of the demands that are depleting our mental effort or boosting our mental energy (our ability to put maximum mental effort into more things). With more mental power, we can do more and be more—our performance can be optimized.
When we are running low on mental energy, finding and eliminating sources of stress is important. Also, engaging in behaviours that build more stress resistance and resilience can allow us to put more mental effort into what we do.
So, how can we support our stress response to free up mental energy for greater cognitive tasks?
Here are some ideas (choose one not to stress yourself even more):
Do at least 5 min of exercise every day.
Aerobic exercise is the best at burning off cortisol and adrenaline, but any will do. This single thing can improve your mood, self-esteem and quality of sleep.
Make your morning routine is stress-free.
Avoid scrolling social media first thing as you wake up. Reduce (or quit) caffeine as it makes anxiety worse. Don’t watch the news first, instead think about what kind of mood you would prefer to start your day with and then choose what you listen to. For example, you could listen to uplifting music, positive podcast or calming meditation.
If you do listen to news throughout the day, limit the time and choose those you can take action on.
Turn on your parasympathetic response (the calming response) by:
Completing the tasks that stress you.
Accepting the circumstances if you can’t affect the problem.
Doing grounding or breathing work.
Make checklists and cross your tasks off.
Make tangible success/projects end celebrations.
Have a closing routine for your workday, like putting away your computer, turning off your notifications, or cleaning something (physical tasks are the best at switching our brain off work).
5. Don’t run from it
Don’t try to work harder, faster and longer. Instead, pause and slow down often throughout the day. Be intentional in what you do and exercise control over your actions.
6. Stop multitasking.
When you have many urgent things to do, your brain interprets it as lots of unresolved threats. Instead, choose your tasks, prioritise and notice what you are doing often. Make sure you clarify your to-do list for the day.
7. Sleep well and enough.
8. Get better at saying “No”
Decline activities and suggestions that won’t serve you well. Know your priorities.
9. Spend time in Nature.
It does decrease your anxiety. Planting and playing with pets counts.
10. Make time to relax.
Wind down before bed. Stop working at some point and simply rest and do nothing productive. You are a human, not a machine.
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