Many of us are aware of the phrase, “I was so stressed out, I couldn’t think.” This phrase isn’t an exaggeration or an excuse. For all humans, high levels of stress and exposure to trauma not only impacts our ability to think, plan, and process information, it can also affect how we think and what we notice.
As humans, we have a built-in stress response system that is designed to help us get ready for action in times of threat. This stress response system is often referred to as “fight-flight” response. When this system is activated, it sets off a series of hormonal and physiological changes that happen so quickly, we may not be aware of it. During this process, our heart beats faster, our senses become sharper, and small sections of our lungs open up to increase oxygen intake.
These sudden changes are helpful during an actual emergency but when activated in non-threat situations, can make navigating everyday stressors challenging. If we are experiencing chronic stress or coping with unresolved trauma, our “fight-flight” response can become overactive. When this happens, we may misread difficult situations as dangerous, resulting in conflict with others. We may experience reduced peripheral vision, making it hazardous to drive or operate machinery. Our prefrontal cortex, the part of our brain that helps us regulate our emotions, problem-solve, and learn new information is less active, literally making it difficult to think clearly.
To help our brain and body recover from stressful situations and to help prevent overactivation, there are some simple tools we can use:
Breathing Exercises. If you are able to use breathing techniques, including mindful breathing or box breathing, this can be a quick and easy way to begin slowing down the stress response and the release of stress hormones into the bloodstream. You don’t need a specific breathing technique–just 2-3 minutes of slow, deep breathing with attention to the breathing process.
Mindfulness or Visualization. When the stress response kicks off, it can serve up a flood of stressful thoughts and memories of similar stressful or traumatic experiences. To help counter these negative thoughts, it can be helpful to engage in mindfulness or peaceful visualization. There are many apps and online resources available to practice mindfulness or visualization. Some additional tips include creating a mental image or mental experience of a place and time that contributes to feelings of calm, peace, or safety. If you struggle with mentalization, listening to calming music, watching a peaceful video, or reciting a mantra or affirmation are also helpful options.
Grounding Exercises. Grounding exercises help us shift out of stressful states by using our senses. One of the most common grounding exercises is called the 5-4-3-2-1 technique which involves engagement of each of our five senses. The activity can be modified to engage the senses people have access to. Other grounding options include muscle stretches (progressive or passive muscle relaxation if medically appropriate), using a grounding or sensory object, or holding ice. Brain games, puzzles, or even mentally walking through the steps of a task like making a sandwich or brushing your teeth can also help us shift out of stressful states by activating different parts of our brain.
Additional Resources
- Staying Healthy: Understanding the Stress Response, Harvard Health Publishing
- Types of Stressors (Eustress vs. Distress), MentalHealth.com
- Grounding Techniques: 30 Examples & How They Help, ChoosingTherapy.com
Funding and support for this project has been provided by the Washington State Department of Labor & Industries, Safety and Health Investment Projects.
