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Stress: The Good, The Bad, and How to Deal With It (Backed by Science)

Writer's picture: lucluc

Stress is often seen as the enemy, but that’s not entirely true. Short-term stress can actually be good for you—it sharpens your focus, boosts your energy, and helps you perform under pressure. However, long-term stress is a different story. It can wreak havoc on your brain and body, leading to burnout, anxiety, and even chronic health issues.

In this post, we’ll explore the science behind stress, why it’s both good and bad, and how you can manage it effectively.

The Science of Stress: Good vs. Bad

Short-Term Stress: The Benefits

Short bursts of stress can:

  • Improve focus and performance (source).

  • Boost your immune system temporarily (source).

  • Help you adapt to challenges and grow stronger (source).

Long-Term Stress: The Dangers

Chronic stress, on the other hand, can:

  • Damage your brain by shrinking the hippocampus, which is responsible for memory and learning (source).

  • Increase the risk of anxiety, depression, and other mental health issues (source).

  • Lead to physical problems like heart disease, high blood pressure, and weakened immunity (source).

How to Deal With Stress (Backed by Science)

1. Optimize Your Sleep

Sleep is your body’s natural stress reliever. Poor sleep increases cortisol (the stress hormone), while good sleep helps regulate it.

Tips for Better Sleep:

  • Avoid alcohol and late dinners (source).

  • Exercise regularly but not too close to bedtime (source).

  • Time your caffeine intake (no caffeine 10 hours before bed) (source).

  • Reduce blue light exposure from screens at least 1-2 hours before bed. Use blue light-blocking glasses or enable night mode on devices (source).

  • Get 7-9 hours of sleep consistently (source).

  • Optimize your sleep environment (dark, cool, and quiet) (source).

  • Get sunlight exposure in the morning to regulate your circadian rhythm (source).

Dynamic Brain Changes During Stress:

This image illustrates the differences in brain activity between resilient coping (left) and risky coping (right). The ventromedial prefrontal cortex (VmPFC), responsible for emotional regulation and decision-making, shows increased activity during resilient coping and decreased activity during risky coping. This highlights the importance of healthy stress management strategies for optimal brain function.

  1. Brain scans show resilient coping with red/orange areas and risky coping with blue areas. Text: Dynamic Brain Changes During Stress.
    Brain scans illustrating the impact of stress on the brain: the left image shows resilient coping with active regions, while the right image depicts risky coping with diminished activation, highlighting potential hippocampal shrinkage.

2. Use Caffeine Wisely

Caffeine can be a double-edged sword. It boosts focus and energy but can disrupt sleep and increase anxiety if misused.

Guidelines for Caffeine:

  • Wait 90-120 minutes after waking up before your first cup (source).

  • Avoid caffeine 10 hours before bedtime (source).

  • Limit intake to 3-4 cups of coffee per day (source).

  • Try alternatives like guayusa tea for a smoother energy boost (source).

3. Get Sunlight Exposure

Sunlight is essential for regulating your internal clock and boosting your mood.

How to Incorporate Sunlight:

  • Take a 5-30 minute walk in the morning (source).

  • Pair it with mindfulness or gratitude practices for added benefits.

4. Feed Your Brain

Your brain needs the right nutrients to function optimally.

Brain-Boosting Foods and Supplements:

  • Omega-3 fatty acids (from fish or flaxseed) (source).

  • Vitamin D (from sunlight or supplements) (source).

  • L-theanine (found in green tea) (source).

  • Ashwagandha (an adaptogen that reduces stress) (source).

  • A healthy, whole-food diet (avoid processed foods) (source).

5. Exercise Regularly

Exercise is one of the most effective ways to reduce stress and improve your mood.

Recommended Routine:

  • Walk in nature for 30 minutes daily (source).

  • Do 150-200 minutes of Zone 2 cardio per week (moderate intensity) (source).

  • Lift weights 3+ times per week to build strength and confidence (source).

6. Practice Breathing Techniques

Breathing exercises can quickly calm your nervous system.

The Physiological Sigh (Recommended by Dr. Andrew Huberman):

  1. Take two quick inhales through your nose.

  2. Exhale slowly through your mouth.

  3. Repeat 2-3 times to reduce stress instantly (source).

7. Practice Gratitude

Gratitude shifts your focus from what’s wrong to what’s right in your life.

How to Practice Gratitude:

  • Write down 3 things you’re grateful for each day (source).

  • Reflect on moments when others expressed gratitude toward you.

8. Avoid Isolation

Isolation can increase stress and make you more fearful and paranoid due to the release of tachykinin, a stress-related neuropeptide.

How to Stay Connected:

  • Spend time with friends and family (source).

  • Join social or hobby groups.

  • Volunteer or engage in community activities.

9. Raise Your Stress Threshold

You can’t eliminate all stress, but you can train yourself to handle it better.

How to Build Resilience:

  • Gradually expose yourself to challenging situations (source).

  • Practice mindfulness to focus on what you can control (source).

  • Develop a growth mindset to view stress as an opportunity for growth (source).

10. Eliminate Stressors

Identify and address the root causes of your stress.

Common Stressors:

  • Poor time management.

  • Toxic relationships.

  • Financial problems.

  • Lack of boundaries.

How to Address Them:

  • Set clear priorities and boundaries.

  • Seek professional help if needed (e.g., therapy or financial counseling).

Conclusion: A Holistic Approach to Stress Management

Stress is a part of life, but it doesn’t have to control you. By optimizing your sleep, diet, exercise, and mindset, you can turn stress into a tool for growth rather than a source of harm. Remember, it’s not about eliminating stress entirely—it’s about managing it effectively.

Sources and Further Reading


Conclusion: A Holistic Approach to Stress Management

Stress is a part of life, but it doesn’t have to control you. By optimizing your sleep, diet, exercise, and mindset, you can turn stress into a tool for growth rather than a source of harm. Remember, it’s not about eliminating stress entirely—it’s about managing it effectively.

Reflection Prompt

Take a moment to reflect on your own stress levels. Ask yourself:

  1. What are the biggest sources of stress in my life right now?

  2. Which of the strategies mentioned in this post can I start implementing today?

  3. How can I reframe stress as an opportunity for growth rather than a burden?

Write down your answers in a journal or notebook. This simple exercise can help you identify actionable steps to reduce stress and build resilience.

Ready to Take the Next Step?

If you’re feeling overwhelmed or unsure where to start, I’m here to help.

Book a Healing & Growth Discovery Call to explore your unique challenges and create a personalized plan to manage stress, build resilience, and unlock your full potential.


During this 1-on-1 session, we’ll:

  • Identify the root causes of your stress.

  • Explore practical strategies tailored to your needs.

  • Help you take the first step toward a healthier, more balanced life.




Disclaimer


 This blog is for informational purposes only and does not replace medical advice. It is intended to complement other health and wellness methods, not substitute professional medical care. Always consult a doctor or healthcare provider before starting a new health program or making lifestyle changes. Applying the suggestions in this blog is entirely at your own risk.


Wooden chair by a serene stream in a lush garden with colorful flowers and butterflies. Zen stones and open book on table. Peaceful mood.
Finding Calm: Understanding the Balance of Stress in a Serene Garden Setting.

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