Do you want to feel more calm, less anxious, and sleep better?
We live in an age of high anxiety, but also in an age where our understanding of the stressed brain and nervous system is better than ever.
Understanding what happens in the brain when stressed can be the first step in recovering from burnout, overwhelm, anxiety, and exhaustion.
Stress and the brain
Our brains respond to both physical and psychological stress in very similar ways. Whether the threat is a dangerous situation or just a high-pressure meeting, the body activates the same stress response system, releasing adrenaline and cortisol.
This shifts us into a fight, flight, or freeze state. During this time, the amygdala (an area involved in detecting threats and emotions) becomes more active, while the prefrontal cortex (the part of the brain responsible for reasoning, planning, and impulse control) functions less effectively.
As a result, it becomes harder to think clearly, make balanced decisions, and manage our reactions.
Anxiety and burnout
Anxiety is part of this same system. At healthy levels, it helps us stay alert, anticipate challenges, and protect ourselves from danger.
But when this response becomes overactive or dysregulated, anxiety can shift from being helpful to causing real discomfort. If the brain stays in a heightened stress state for too long, it increases the risk of burnout.
Burnout is marked by:
ongoing physical and mental exhaustion
emotional detachment
irritability and withdrawal from others
trouble focusing or making decisions
sleep difficulties
Regulating the nervous system
The good news is that there are practical ways to support nervous system regulation. Breathwork, in its many forms, can be a powerful starting point.
One approach is to take slow breaths into your diaphragm — breathing in gently for a count of around seven and out for a count of around 11, or any rhythm where the exhale is longer than the inhale.
Diaphragmatic breathing helps activate the vagus nerve, which stimulates the calming, parasympathetic branch of your autonomic nervous system. This shift signals safety to the body and allows your prefrontal cortex (your “rational brain”) to come back online, making it easier to think clearly and respond calmly.
Managing anxiety
Managing anxiety is a longer journey, but it can be done with the right support.
A helpful foundation is self-care — regular exercise, balanced nutrition, good sleep, and creative or fulfilling activities. When anxiety is more persistent, reaching out to friends, family, or a mental health professional can make a big difference, as can exploring self-help resources and learning ways to challenge anxious thoughts.
You might start by asking yourself:
What are my common triggers?
Can I question and replace unhelpful thought patterns with more balanced ones?
Could journaling help me spot patterns and track my progress over time?
Sleep and recovery
Getting enough sleep is crucial for both mental and physical health. While sleep is a big topic, here are a few practical starting points:
Try to finish eating at least three hours before bedtime.
Give yourself at least an hour of non-stimulating activity before sleep — no phones!
If you do watch TV, choose calming content rather than something stressful.
Build a consistent routine at both ends of the day. A warm bath and a book can work well. Aim to get up at the same time every day, even on weekends.
Get outside into natural daylight within the first hour of waking.
Include at least 30 minutes of aerobic activity daily — yes, walking counts.