Stop stress and anxiety naturally with these 6 simple but effective habits

Health benefits of walking: A brisk walk or 30-minute workout five times a week is enough to make a noticeable difference in your mental clarity (Image: Canva)

Stress is unavoidable, but when it becomes chronic, it takes a toll on your brain, affecting memory, emotions, and even long-term brain health. It is, therefore, important to bring positive lifestyle changes, to build mental resilience and safeguard your brain from stress-related damage.

Your brain is wired to respond to danger, and stress triggers the same. “Chronic stress keeps the brain in a constant state of alert,” says Dr Gorav Gupta, CEO & Senior Psychiatrist at Tulasi Healthcare, Gurugram. “This leads to hormonal imbalances, inflammation, and changes in brain structure, particularly in areas related to memory and emotion regulation.” he adds.

These changes can hamper decision-making, increase the risk of anxiety and depression, and even contribute to neurodegenerative disorders.

Sleep disturbances: Poor sleep and high stress go hand-in-hand. Aim for 7–9 hours of uninterrupted rest each night (Image: Canva)

If you’ve ever felt foggy during a stressful week or snapped at someone for no reason, you’ve experienced how stress can control your brain. “Prolonged exposure to stress hormones like cortisol affects the hippocampus, which plays a critical role in memory, and the prefrontal cortex, responsible for decision-making. Left unchecked, chronic stress not only impacts daily mental performance but may also be a cause for long-term brain disorders,” says Dr Gupta.

However, the brain is adaptable. With the right strategies, you can rewire your stress response and protect your mental health for the long haul.

Here are 6 effective ways, suggested by Dr Gupta, to protect your brain from stress:

• Practice mindfulness and meditation: Slow your thoughts, sharpen your mind. Just 10–15 minutes of mindfulness meditation a day can lower cortisol levels and increase grey matter in the brain. “This helps improve focus, emotional control, and stress resilience,” he says.

• Prioritise physical activity: Exercise is a natural stress reliever. It releases endorphins, boosts mood, and improves blood flow to the brain. A brisk walk or 30-minute workout five times a week is enough to make a noticeable difference in your mental clarity.

• Get quality sleep: Poor sleep and high stress go hand-in-hand. Aim for 7–9 hours of uninterrupted rest each night. Dr Gupta recommends keeping a consistent sleep schedule and avoiding screens before bedtime to promote deeper, more restorative sleep.

• Eat a brain-healthy diet: What you eat affects how you feel. Include foods rich in omega-3s, antioxidants, and whole grains. “A nutrient-rich diet supports cognitive function and buffers the effects of stress on the brain,” says Dr Gupta.

• Connect with others: Social support reduces stress and promotes mental well-being. Spend time with friends, call a loved one, or join a community group. Even short conversations can trigger the release of oxytocin, a powerful stress-fighting hormone.

• Set realistic goals and take breaks: Avoid burnout by breaking big tasks into smaller ones and scheduling mini-breaks throughout your day. “This simple habit not only boosts productivity but also helps regulate your brain’s stress response,” explains Dr Gupta.