Psychology Today – Stress affects your brain and body. Too much of it can have a fatal effect. Here’s what you can do to relax.

Psychological stress doesn’t just put your head in a vice. New studies document exactly how it tears away at every body system—including your brain. But get this: The experience of stress in the past magnifies your reactivity to stress in the future. As a licensed psychologist and sports psychologist, I see this daily: athletes and executives whose “thermostat” for stress is permanently set too high due to past pressures. The mental game is not just about confidence; it’s about biological regulation.

The Stress Sensitization Trap: Why Your Brain Overreacts

We may respond to stress as we do an allergy. That is, we can become sensitized, or acutely sensitive, to stress. Once that happens, even the merest intimation of stress can trigger a cascade of chemical reactions in brain and body that assault us from within. Stress is the psychological equivalent of ragweed. Once the body becomes sensitized to pollen, it takes only the slightest bloom to set off the biochemical alarm. All of us have the capacity to become sensitized to stress, turning mundane irritations into life-threatening emergencies.

“What happens is that sensitization leads the brain to re-circuit itself in response to stress,” says psychologist Michael Meaney, Ph.D. We may not think we are getting worked up over running late for an appointment, but our brain is treating it as though our life were on the line. This “re-circuiting” is a primary focus in high-performance coaching, where we must identify if a player is reacting to the current game or a past trauma.

The Anatomy of the Stress Response: The HPA Axis

If stress has a central command post, it is the hypothalamus, a primitive area of the brain located near where the spine runs into the skull. By way of a dazzling array of hormonal signals, the hypothalamus is closely connected with the nearby pituitary gland and the distant adrenal glands. This hypothalamic-pituitary-adrenal (HPA) axis has a virtual monopoly on basic body functions. It regulates blood pressure, heart rate, body temperature, and even reproductive functions.

When the buck stops at the adrenal glands, they release the true stress hormones: dopamine, epinephrine (adrenaline), and cortisol. While these are necessary for survival, chronic exposure is like “slow poison.” High levels of cortisol have been shown to actually kill off brain cells in the hippocampus, the area crucial for memory and spatial navigation. For an athlete, this means stress doesn’t just make you “nervous”—it physically impairs your ability to learn plays and remember strategy.

The Physiological Toll on High Performers

• The Immune System: Stress hormones like Nerve Growth Factor (NGF) can hinder the body’s ability to ward off infections. Research shows that people under chronic stress are significantly more likely to catch viral infections and may even face a higher risk of cancer due to suppressed immune surveillance.
• The Cardiovascular System: Epinephrine triggers blood platelets to secrete large quantities of ATP. In excess, this causes blood vessels to rapidly narrow, cutting off blood flow and increasing the risk of stroke or heart attack—often years after the initial stressor.
• The Musculoskeletal System: Prolactin, released during interpersonal stress, can trigger swelling in joints. This explains why athletes often feel “stiff” or physically pained when under high emotional pressure; the stress is literally worsening their physical inflammation.

Sports Psychology and the “Mental Leakage” of Stress

In my work with elite athletes and business leaders, we utilize the Mental Performance Index (MPI) to identify where stress is causing “mental leakage.” Stress sensitization often presents as “choking” or a loss of concentration at critical moments. Because your brain has been re-wired by past stress, it overreacts to the present. The “primitive” brain takes over, the fight-or-flight response kicks in, and the “higher” brain functions—like tactical planning and fine motor control—shut down.

This is where the distinction of being a licensed psychologist matters. We don’t just “talk” about staying calm; we address the neurochemical deregulations. Whether it’s a veteran suffering from past trauma or a CEO facing a hostile takeover, the biological response is the same. We must use specific clinical protocols to return the HPA axis to a state of equilibrium.

A Smorgasbord Of Stress-Stoppers: Proactive Management

If you wait until you’re feeling stressed to employ a technique, it’s already too late. You need a “bag of tricks” deployed proactively throughout the day. This changes your threshold of stress tolerance before the pressure mounts.

1. Mindfulness Meditation and Awareness

Mindfulness is more than just sitting still; it is a way of life that allows you to catch your body in the act of hyper-responding. By practicing for 20 to 40 minutes a day, you build the ability to settle your nervous system just when you feel like you are beginning to explode. It provides a “reset” button for the brain’s circuitry.

2. Biofeedback Training

Biofeedback allows us to monitor the body’s “hidden” stress signals. By using electrodes to track muscle tension (EMG) or brain waves (EEG), you can visually see your stress levels and learn to control them. EEG biofeedback, in particular, leads to the deepest states of relaxation and is often used to help athletes find their “flow state.”

3. The Relaxation Response

First described by Harvard’s Herbert Benson, M.D., this requires no special equipment and can be done anywhere—from a locker room to a boardroom:

• Sit comfortably and consciously relax every muscle group from your toes to your jaw.
• Breathe deeply into your abdomen—ensure your stomach rises while your chest stays still.
• Focus on a single word or “mantra” as you exhale. If thoughts intrude, simply allow them to pass and return your focus to your breath.

4. Tactical Withdrawal and “Saying No”

Sometimes the best stress management is environmental. Learning to say “no” to non-essential favors and setting boundaries around your leisure time prevents the “constant biochemical pounding” that wears the system out at an accelerated rate.

Expert Clinical Intervention: The Path Forward

While self-help tools are a valuable starting point, deep stress sensitization—especially that which stems from early childhood or major professional trauma—often requires professional intervention to “re-tune” the neurochemical system. As a licensed psychologist and sports psychologist, I help clients navigate their unique “biological blueprint” for stress. We identify the root causes of hyper-reactivity and provide the specialized coaching needed to sharpen your mental tools and solidify your composure for good.

For more information on mental performance coaching or to schedule a clinical consultation, visit the Sports Psychology Services page.