Stress is the modern epidemic. Today, 70% of people report experiencing significant stress, and burnout is at an all-time high. Unlike our ancestors, who faced brief bursts of acute stress from physical dangers, modern life keeps us in a constant state of “fight-or-flight.” Deadlines, financial pressures, relationship issues, and endless digital distractions prevent our brains from ever fully relaxing. This chronic stress overwhelms both the mind and body, causing widespread physical, mental, and emotional symptoms.
To better understand how stress impacts us—and what we can do to manage it—I spoke with Harvard physician Dr. Aditi Nerurkar (Ep #209). Dr. Nerurkar has spent her career studying the science of stress and resilience. Here’s what I learned from her.
💡 The Effects of Stress on Your Body and Mind
Before you can effectively manage stress, it’s important to identify how it shows up in your life. Physically, stress can cause headaches, neck and back pain, digestive issues, dizziness, and disrupted sleep. Mentally, it may lead to anxiety, irritability, hypervigilance, trouble focusing, and brain fog. Emotionally, it can result in low energy, a quick temper, and a persistent feeling that something bad is about to happen.
However, it’s essential to recognize that not all stress is harmful. Healthy stress (adaptive) motivates you, pushes you forward, and helps you grow—like preparing for a big presentation or starting a new job. In contrast, unhealthy stress (maladaptive) is chronic and unrelenting, leading to mental and physical health issues that can feel draining and overwhelming.
The goal isn’t to eliminate stress but to keep it manageable and healthy. Below are five practical, science-backed resets Dr. Aditi recommends to help you rewire your brain for calm, resilience, and focus.
🎯 Reset 1: Get Clear on What Matters MOST
When stress takes over, your brain shifts into survival mode, governed by the amygdala—the part responsible for your fight-or-flight response. To move from this reactive state to a more strategic, forward-thinking mindset, create a MOST goal:
- Motivating: A goal that excites and inspires you.
- Objective: Clear, measurable progress you can track.
- Small: Break it down into small, achievable steps.
- Timely: Focus on goals you can work toward over the next 2-3 months.
For example, instead of saying, “I want more energy,” your MOST goal could be, “I will take a 10-minute walk every evening.” By starting small, you create measurable progress, which builds momentum and confidence to tackle larger challenges.
📱 Reset 2: Create Digital Boundaries
Digital overload is a significant driver of chronic stress. From endless notifications to mindless scrolling, technology overstimulates your brain, leading to what experts call “popcorn brain”—a scattered, hyperactive mental state. To restore balance, set intentional digital boundaries:
- Switch your phone to grayscale mode to make it less enticing.
- Remove devices from your nightstand to improve sleep.
- Create screen-free buffer times—5-10 minutes in the morning and before bed.
Small changes like these can significantly reduce overstimulation, allowing your brain to rest, recharge, and focus.
🏃 Reset 3: Sync Your Brain and Body
Stress disconnects us from our physical selves, but the mind-body connection allows us to regulate stress intentionally. Simple practices can help you feel grounded and calm:
- Stop, Breathe, Be: Pause, take a deep breath, and “just be” for three seconds before jumping into stressful tasks like checking emails or joining meetings.
- Daily Movement: Even 5-10 minutes of mindful walking reduces stress and strengthens mental resilience. Focus on the sensation of your feet on the ground and take slow, intentional breaths.
By syncing your brain and body, you reduce physical stress symptoms like headaches, tension, and fatigue while restoring balance to your nervous system.
😮💨 Reset 4: Come Up for Air
Multitasking feels productive, but it actually weakens focus and drains mental energy. Instead, adopt monotasking—focusing on one task at a time to preserve mental bandwidth.
- Use time blocking: Dedicate 10-15 minutes to a single task, take a short break, and then move on. Gradually increase your focus periods over time.
Monotasking preserves productivity, strengthens the prefrontal cortex (the part of the brain responsible for focus and problem-solving), and helps you approach tasks with clarity instead of overwhelm.
🧘 Reset 5: Bring Your Best Self Forward
The final reset builds emotional resilience through two powerful tools:
- Therapeutic Writing: Spend 20-25 minutes writing about a stressful or emotionally charged experience for four consecutive days. This simple, science-backed exercise releases mental tension and promotes healing.
- Self-Compassion: Treat yourself with kindness, grace, and understanding—just as you would a close friend. Practicing self-compassion reduces the amygdala’s stress response, quiets the inner critic, and strengthens emotional resilience.
By silencing negative self-talk and processing emotions, you’ll feel more empowered to face challenges with strength and clarity.
🚀 The Best Approach: Start Small and Build Momentum
One of the most critical insights Dr. Aditi shares is that your brain can only handle two new changes at a time. Trying to do too much at once will overwhelm your system, leading to failure. Instead, pick two small resets to implement over the next eight weeks. Once these habits feel automatic, add two more.
This gradual, intentional approach ensures long-term, sustainable progress toward reducing stress and building resilience. Remember, small steps create big changes over time.
