Burnout and anxiety are growing issues, even among people who traditionally don’t struggle with excessive worry or depression. Nowadays, it’s important to learn how our minds work and develop skills to fortify our brains against triggers, as well as teach them how to respond more proactively to stressful situations; this is crucial to contributing meaningfully to ourselves, our families and our communities, as well as living a present, joy-filled life.
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Burnout and anxiety are growing issues, even among people who traditionally don’t struggle with excessive worry or depression. Nowadays, it’s important to learn how our minds work and develop skills to fortify our brains against triggers, as well as teach them how to respond more proactively to stressful situations; this is crucial to contributing meaningfully to ourselves, our families and our communities, as well as living a present, joy-filled life.
Yoga and fitness classes are an ideal setting to offer insights into how the mind works and how wellness-seekers can prevent or heal burnout. Adding neurology-based strategies into physically focused classes or sessions (and even massages or facials) can be a great way to help guests keep their well-being elevated after their visit—and clamoring for more.
Tired Minds
Triggering ideas, images and experiences have become an unavoidable reality for most of us given the sheer amount of information we take in daily via our devices. Add work, family and community needs into the mix, and it’s easy to understand how feelings of anxiety and chronic negativity have become the new normal for so many. The brain’s prefrontal cortex simply isn’t used to processing the volume of information it receives, which is why someone can feel overloaded and burdened even when they are rested and, generally speaking, taking good care of themselves.
The amygdala—the brain’s fear and anxiety center—is also a factor. The mind is constantly under assault by the fears of scarcity or perceived threats that activate amygdala, with time and money being two of the biggest offenders. On any given day, people are busy managing schedules and to-dos, rushing to get work projects done well and on time, all while wondering whether there will be enough money for savings, or taxes, or a family trip this year. Rarely are we running from a burning building. Regardless, when fears and worries present themselves, the amygdala responds to all threats the same way: by releasing adrenaline and cortisol to help us get to safety, be it physically or emotionally.
Given that the threat to a peaceful mindset is more likely to be emotional, someone might have a lot of adrenaline and cortisol floating around in their system—thanks to the amygdala—that isn’t really helping them. In fact, chronically high amounts of stress hormones that are designed to protect us from threats can actually create new problems for physical and mental well-being. Extra adrenaline frequently floating around can make people snappy and thoughtless about how they respond to others, increasing disconnection at a time when what they need most is support.
The Trainable Brain
Here’s the good news: Our brains are endlessly adaptable to challenge and we can intentionally grow them to be more positive and calm.
With chronic stress, the amygdala becomes overactive and, given enough time, literally “grows” while the centers responsible for memory, higher cognitive function, problem-solving, positive possibility and connection to others atrophy. By the same token, we can use—and teach—simple techniques to increase activity in the positive brain centers throughout the day, essentially giving them much-needed exercise to strengthen and grow as well. Over time, the positive brain centers can become the default.
The process of weaving together a physical and mental safety net is true self-care. Perspective is everything. People who are chronically stuck in a default mindset of negativity and worry can have a difficult time engaging in life, feeling fulfilled and relishing in the fruits of their efforts. Therefore, mindset training is essential to feel your best and fully experience joy.
Simple Strategies
Mindfulness is the ability to be fully present in a moment while breathing; meditation is the most obvious example. The ability to be still without judgment allows the mind to quiet and heal. As a regular practice, such mindfulness can help prevent an oversized response to stress.
But, with busy schedules and a constant inundation of information, many feel that they don’t have time to incorporate meditation. Luckily, mindfulness practices don’t have to be silent, set-aside periods of time. By ingraining some easily maintainable habits into daily life, people can get the same benefits while boosting their confidence and energy throughout each day. These simple strategies are great ways to train the brain.
1. Research instead of scroll. Keep a short lists of subjects you want to know more about—places, people, historical events, a language you want to learn, a skill you want to master. Rather than mindlessly scrolling through social media, which almost always presents ideas and images of what we “don’t have” or ways in which we are “not enough,” spend time looking up subjects that interest you.
Daily activation of the prefrontal cortex through investigation is one of the best ways to sideline stress in the moment, and it primes the brain to operate from a place of possibility-inducing curiosity rather than option-limiting judgment. The only caveat to this strategy is to avoid current events, because they are often very triggering.
2. Read fiction. Reading activates the positive brain centers, including the prefrontal cortex, cerebellum and hippocampus. Fiction in particular causes the reader to create mental images of the content while they wonder what’s going to happen next. The act of reading with intention also provides rest for a weary mind and exercise for the part of the brain that experiences joy.
3. Find a ritual. Ritualize making your coffee, or watering your plants or washing your hands. Take something you do every single day and pay focused attention the entire time you do it. Really engage the senses—focus on sounds, smells, touch—and check in to make sure you’re not holding your breath.
Picking two or three frequent activities to ritualize ensures that you have built-in moments throughout the day for your brain to rest and reset in a place of curiosity, wonder and positive possibility.
4. Hug it out. Connection with others through talk and eye contact releases serotonin. The experience of touch releases oxytocin, and this includes touch therapy like massages and other bodywork. Both serotonin and oxytocin are powerful hormones that increase feelings of calm, joy and safety.
5. Exercise mindfully. Oxygen allows the muscles to fire and release. By breathing through physical discomfort during exercise, you are also training your mind to be okay with emotional discomfort.
Welcome the opportunity to be mindful and practice grace as you challenge yourself physically, and you will learn to respond with the same calm and clarity when life hands you lemons. This means having the mindfulness to avoid grunting, slamming weights or cursing during hard workouts. Instead, choose a no-stress response and practice accepting discomfort as a momentary means to an end.
This may sound laughable (especially the not cursing part), but it is a first, powerful step to training yourself not to overreact to stress. By choosing not to respond to physical stress, you teach your central nervous system to stay chill—a habit that will roll over to daily life. Stay consistent and your exercise program will help your body and your mind.
Andrea Marcellus is the creator of the AND/life app which features her “small ways, every day” methodology for physical and mental wellness. A fitness expert and life strategist for 25 years, Marcellus is an American Council on Exercise Certified Personal Trainer and received her Advanced Pilates Certification from IPC, Ivon Dahl.
