Author: Marram Salman, MA, LPC, NCC
Therapist
Let's be real: stress is unavoidable; it is one of the biggest energy drains in life. We often worry about things we can’t control, replay past mistakes, and overthink future outcomes; only to find ourselves exhausted and anxious. This chronic cycle of stress doesn’t just affect our mood; it takes a toll on our physical, mental, and emotional well-being. Over time, this mental strain can lead to burnout, weaken our immune system, disrupt sleep, and even contribute to anxiety and depression. By understanding the effects of stress and shifting focus to what you can control, you can reclaim your peace and protect your mental health.
The Impact of Stress on the Brain
When stress is present, the brain releases cortisol, a hormone linked to your flight-or-flight response. Stress is a physiological state in your brain and when this occurs it is actively hijacking the proper functioning of your brain. So, let’s take a moment to understand what stress is doing to your brain.
There are two important parts of your brain we are going to focus on: the prefrontal cortex and amygdala. Your brain's prefrontal cortex and amygdala play key roles in decision-making and emotional regulation. The prefrontal cortex, in the frontal lobe, manages executive functioning, impulse control, and focus. The amygdala, in the temporal lobe, handles emotions, memory formation, and the fight-or-flight response.
When calm and regulated, your prefrontal cortex is in control. It allows for rational decision-making, focuses on goals, and maintains emotional stability. However, when you are chronically stressed, it weakens this area while making the amygdala more reactive. This reduces the brain’s ability to think logically and regulate emotionally.
Reclaiming Your Peace: Focus on What You Can Control
Here’s the truth…stressing about the uncontrollable doesn't solve problems; it only amplifies them. Instead of giving energy to what we can’t change, we need to redirect our focus to what we can control such as our mindset, our actions, our boundaries, and how we respond. Protect your energy by saying no to things that don't serve you and letting things that are not in your control to remain out of it. Ask yourself, “Will this matter a week from now?” By doing this, we reclaim our peace, reduce unnecessary worry, and create space for growth, resilience, and emotional well-being.
Letting go of things that are out of your hands, makes room for clarity and peace. Having inner peace isn’t about having a picture-perfect life, it's about creating inner stability despite external chaos. Stress only becomes destructive when we dwell on it, but when you choose to stop this cycle, you reclaim your peace. So, what can we do about it? Here are a few ways to reduce that stress and cultivate a peaceful, calmer lifestyle.
Validate your feelings - Acknowledge your emotions without judgment and practice self-compassion. Allow yourself to feel what you feel, which helps relieve pressure.
Create a sense of agency - Empower yourself to feel in control of your own actions, choices, and decisions. Through your actions, you prove that stress doesn’t have power over you.
Move your body - Body movement releases tension and boosts your mood. Whether it’s walking, stretching, cycling, or any other form of exercise, even a short burst of activity can refresh your mind and body. Even if it is just for 5 minutes of your day, move your body!
Prioritize sleep - Sleep is essential for both your mental and physical health. It allows your body to rest and restore itself. Revamp your bedtime routine to ensure you get the quality rest you need.
Mindfulness Activities - focus on being fully aware of what you're sensing and feeling in the moment, without judgment or interpretation. Some activities include meditation, deep breathing exercises, yoga, mindful eating, journaling, reading, or art activities.
Connect with others - Reach out to your support circle and connect with those who make you feel safe and comforted, especially when facing tough moments.
Limit screen time - Excessive screen time, especially on social media, can increase stress and anxiety. Set personal boundaries to protect your mental space and take breaks when needed.
Life is full of challenges, and while you can’t control everything, you can control how you respond. Your time, attention, and energy are your most valuable resources, so why waste them on things you cannot change when you can focus on what you can control? The more you focus on the things within your power, the more empowered and resilient you’ll become in navigating life’s stressors.
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