Dr. Aditi Nerurkar, a Harvard physician, explains how to rewire the brain’s stress response to lead a more resilient life.
Dr. Nerurkar once worked 80-hour weeks, and despite her belief in resilience, stress took a heavy toll on her. She highlights two types of stress – aptly named “adaptive” and “maladaptive.” But how can you tell the difference between the two?
In a video on the Big Think YouTube channel, which boasts over 7.5 million followers, Dr. Nerurkar explains that healthy, adaptive stress moves your life forward, while unhealthy, maladaptive stress breaks you down and diminishes productivity. Under maladaptive stress, you may find yourself nearing burnout or complete shutdown. To combat these effects, she offers two simple, practical methods to reset your brain during periods of high stress.
Stress: Two completely different types
Not all stress is created equal. According to science, stress falls into two categories:
- Adaptive Stress: This is the healthy type of stress that propels your life forward, such as starting a new job, receiving a promotion, or falling in love.
- Maladaptive Stress: This occurs when pressure becomes overwhelming and unmanageable, harming both the brain and body.
Under normal circumstances, the brain is governed by the prefrontal cortex, which handles strategic thinking, planning, and organization. However, during high-stress situations, the brain is overtaken by the amygdala, which controls the “fight or flight” response.
In modern life, “tigers” no longer take the form of physical threats but instead manifest as chronic stressors such as bills, work obligations, or parenting responsibilities. These persistent pressures keep the amygdala overactive, leading to chronic stress.
How to ‘reset’ stress
Facing stress and burnout doesn’t mean overhauling your entire life. Here are two simple ways to start:
1. Breathing exercises
Breathing is the bridge between the body and mind and one of the easiest ways to reduce stress. Try the “Pause, Breathe, Be Present” exercise:
- Pause: Stop whatever you’re doing.
- Breathe: Take deep breaths in and out.
- Be Present: Focus on the present moment.
This practice helps you step out of future worries and return to the now—where you can regain control.
2. Practice gratitude
Write down five things you’re grateful for each day and explain why. Gratitude helps reframe your thoughts, shifting from negativity to positivity. Studies show that practicing gratitude over 30, 60, or 90 days can improve mood, reduce stress, and build mental resilience.
You can change
Research on neuroplasticity reveals that the brain is not fixed at birth. You can create new neural pathways to manage stress and prevent burnout.
Learning to cope with stress is like learning to ride a bike – it’s a skill that can be developed. You can train yourself to reduce stress and build resilience.
Remember: You are not alone, and stress is not your fault. Instead, use it as motivation to live a better life! Whether you’re tackling a demanding job, balancing multiple life roles, or simply looking to improve your stress management, this information can help you thrive without compromising your health. Slow down, breathe deeply, and check in with yourself regularly to ensure your stress remains healthy and manageable.
Watch the full video HERE.
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