Move and Groove #31 - Building a Stress-Resistant Brain

As a CIO working in cybersecurity, I was surrounded by stressors. Alerts, outages, security incidents, and technical issues are continuous interruptions to building new capabilities, one of the biggest stressors. Here's the thing, stress isn't about these external stressors - it's how we respond to them. The good news is that we can train our brains to respond more effectively, reducing the likelihood of acute stress turning into chronic stress.

Research shows that resilience isn't just a personality trait - it's a skill that can be developed through neuroplasticity. A study by Veer et al. (2011) found that resilient individuals show greater functional connectivity in brain networks associated with executive function and emotional regulation. This suggests that we can actually train our brains to respond better and become more stress-resistant over time

By training our stress response, we can mitigate the harmful effects of chronic stress on our bodies and minds. Here are some science-backed strategies to build a more stress-resistant brain:

1. Neurofeedback training: Neurofeedback training (I use the Muse daily and the Neurosity Crown for research) have been the most effective tool for me in adapting my stress response. Any time I heard birds singing, I drop into a calm and centered state. This took only about three months of training.
2. Practice meditation: Focused attention meditation has trained me to get into the gap between emotion and response to product a higher quality response. LovingKindness meditation increases positive emotions compared to wait-list-control groups (Salzberg, 1995) and is a powerful tool if you are dopamine-depleted.
3. Physiological Sigh: Take a deep breath in through your nose, at the top, take a sharp breath to fill your lungs. Slowly exhale from your mouth longer than the inhale. Do this five times to reduce carbon dioxide trapped in the lungs and also trigger the parasympathetic nervous system response to reduce the impact of stress.
4. Cultivate positive emotions: Actively seeking out positive experiences can build psychological resources that buffer against stress. In my experience, it is possible to find something positive in even the most dire of circumstances.
5. Reframe challenges: Learning how to reframe challenges that you are not able to avoid is a powerful skill I learned too late in my career. When s**t hits the fan, reframe it as an opportunity, find purpose, and go through it with awareness.

This week's pep talk: Remember, you can't always control the stressors around you, but you can train your response to them. Every time you face a stressor and navigate through it mindfully, you're rewiring your brain to be more resilient. Each challenge is an opportunity to strengthen your stress-resistant circuits.

So the next time you feel stressed, do a physiological sigh and remind yourself: "This is my brain's workout for resilience." With consistent practice, you'll be building a more resilient, stress-resistant brain - one that responds to stressors in a healthier way.

Let's go!

Train your response, reduce stress, and see you next Monday!

Be well,

Eric

P.S. Here are some useful resources for your journey:

• Winning at Work - our signature course on doing your best work, while feeling great at the same time. Access the launch promotion and get $300 off, coaching, and surprise bonuses.
• Be Well Mind - blogs on neuroscience, sports science, and performance.
• Schedule a free call - enjoy a powerful one hour coaching session for free.
• Group Flow Checklist - improve your team's ability to enter group flow for more productivity, innovation, and joy.
• Friday Afternoon Strategy Hack - when your competition is choosing where to go for happy hour, outmaneuver them with this strategic tool.