Fidget Spinners and Xanax:

What Is Stress and How to Manage It

Note: underlined phrases contain links to the studies referenced in the article— always check your sources.

The holidays are over, and we’re back at school— and our routine of 8:30-3:30 after weeks of bedrotting and TikTok scrolling (we almost lost it there for a second, that was a tortuous 12 hours). If you’re feeling overwhelmed or stressed out, you’re not alone. The transition from winter break back to reality can be tough— especially since it takes about 18 days to form new habits, and we had 23. 

So, what’s going on in your brain when stress hits after a relaxing break? And more importantly, what can you do to manage it and get back to feeling your best? Let’s break it down:

Stress is a normal part of life, and it’s something your brain is wired to handle. When you face a challenge— whether it’s a big exam, an upcoming deadline, or even something as small as waking up early after a millennia of sleeping in until 10 am (or 3 pm...)— your brain activates its stress response system. This system includes a few important players, most notably the hypothalamus, the pituitary gland, and the adrenal glands, which work together to release stress hormones like cortisol and adrenaline.

In the short term, this response can be helpful. It prepares your body to either "fight" or "flight" from a perceived threat. You might experience physical symptoms like increased heart rate, rapid breathing, and a burst of energy. This response was essential for survival back in ancient times when saber tooth tigers ran rampant (if they didn’t want to be pet, they shouldn’t have looked so darn cute 🙄). However, in modern times, these same stress responses are triggered by seemingly less serious things— don’t feel silly for having extreme reactions to, realistically, low-stakes situations: it’s biological.

Problems arise when this stress, and exposure to hormones like cortisol and adrenaline, become chronic. Constant activation of the stress response can, over time, impair cognitive function, further increase anxiety, and even affect your mood. This is why it’s important to manage stress effectively, especially after a break when you’re transitioning back into a more demanding routine.

Good news: your brain is highly adaptable— plastic in a sense (hence the term neuroplasticity). You can recover from stress. When stress levels are reduced, your brain can go into "rest-and-repair" mode, which is crucial for healing both physically and mentally. 

Most importantly getting sufficient and quality sleep is crucial in overcoming stress. Unfortunately, when stressed, it can be hard to fall asleep— or even stay asleep. During sleep, your brain processes emotions and repairs itself (see another TeenPsychos article “Sleep On It” for more information). If it’s hard for you to naturally fall asleep, it may be tempting to use external aids such as Melatonin— try to avoid this specific OTC medication. Melatonin, though naturally produced by our body, is supposed to peak right before sleep, thus explaining the “sleepy” feelings you get after taking it. However, by taking a melatonin pill or gummy, you’re not allowing your body to have the drop in neurohormones that occurs when you naturally fall asleep. Further, melatonin actually lowers your baseline serotonin the next morning, commonly causing feelings of drowsiness and even unhappiness. As a possible alternative, consider L-Theanine and Magnesium, both of which regulate relaxation-causing neurotransmitters such as GABA (gamma-aminobutyric acid). L-Theanine also promotes the production of dopamine and reduces the effect of cortisol, the stress hormone.

One of the key regions involved in stress management is the prefrontal cortex (PFC), the area of the brain that helps you make decisions, control impulses, and manage emotions. When you’re stressed, the PFC can become less effective at doing its job. It’s harder to concentrate, stay organized, and maintain a calm mindset.

However, activities like mindfulness (meditation, reading, simply spacing out and staring at a wall to name a few), deep breathing, and regular physical exercise can help reactivate the PFC and reduce the impact of stress. 

Stress often comes in cycles. For example, when you return from winter break, you might feel stressed about catching up with schoolwork. This stress leads to feelings of anxiety, which can make it even harder to focus on the tasks at hand. The more you stress, the less productive you become, which leads to even more stress. Breaking this cycle is key.

Focus on identifying when stress might become overwhelming, recognizing physical symptoms such as headaches, rapid heart rate, exhaustion, or even rampant, chaotic energy. These are all physical manifestations of stress, and by overcoming them, mental symptoms of stress could dissipate as well. For example, taking deep breaths with a focus on prolonged exhales can significantly slow your heart rate. By eliminating this physical symptom, your body may use this feeling of physical safety to mitigate unpleasant thoughts. This process is called “biohacking”, using your physical body— and the known biology behind it— to impact mental activity. Learn more about biohacking here.

Another example of this is physical exertion. Exercise isn’t just good for your body; it’s great for your brain, too. Physical activity has been shown to reduce cortisol levels and promote the release of dopamine. Regular exercise can also improve cognitive function, making it easier to focus on tasks and stay organized. Whether it’s a sport, yoga, or just taking a walk, getting your body moving can be one of the best ways to reduce stress.

What you eat has a direct impact on your brain’s ability to handle stress. Foods rich in antioxidants, omega-3 fatty acids, and vitamins can help protect your brain from the damaging effects of stress hormones. Conversely, consuming too much caffeine, sugar, or processed foods can contribute to anxiety and stress. Eating a balanced diet with plenty of fruits, vegetables, and whole grains will support your brain and help you stay calm.

Coming back from winter break can be a stressful transition, but by understanding how stress affects your brain and implementing the right strategies, you can manage it effectively. Your brain is incredibly resilient, and with consistent effort, you can break the stress cycle, rebuild your focus, and even train your brain to handle stress better in the future.

Sincerely,

TeenPsychos

References: 

Neurobiology of Stress: NIH

Protecting the Brain from Stress: Harvard

Understanding Stress Responses: Harvard

Systematic Effects of Chronic Stress: NIH