Mental Stress
Shankar Vedantam, a seasoned science journalist and host of the Hidden Brain podcast, has dedicated over thirty years to understanding brain function. He is driven by a fascinating idea: a significant portion of our mental processes operates beneath our conscious awareness. This includes the brain’s mechanisms for handling stress.
The Functional Role of Stress
Stress, much like sensations of pain, anger, or sadness, serves an essential function. As Vedantam notes, “Most of our reactions to the world have evolved over time, as nature has sought to find ways to keep us healthy.”
This perspective helps clarify why we experience various emotions. Fear warns us to proceed cautiously and avoid peril; pain alerts us to bodily harm and the need for assistance. “The reason we feel overwhelmed or incapable of handling everything is a natural and healthy emotional response to the pressures we face,” Vedantam elaborates.
In essence, from an evolutionary standpoint, stress is designed to help us navigate challenging situations successfully. “In a battlefield scenario, the appropriate response from the brain should be to figure out how to exit that stressful environment,” Vedantam explains. Thus, before addressing stress management techniques, we need to evaluate whether the issue lies in our surroundings, which may be amendable, or within ourselves.
From Functional to Immobilizing
At times, stress can lead to a narrow focus on immediate threats, overshadowing other important aspects of life. This narrow vision arises from stress serving its functional role—helping you concentrate on potential dangers for survival.
Nevertheless, this limited focus can take a toll on well-being. “Stressed individuals may neglect self-care, forgetting essential activities such as eating, sleeping, or nurturing relationships,” notes Vedantam.
Eventually, stress can trap us. “When your attention is solely on stressors, you become less capable of managing it and fail to recognize other factors that contribute to your growth,” Vedantam warns.
How Personal Narratives Can Shape Stress
Research indicates that the narratives we create about our experiences can alter our perception of stress. However, it is crucial to first assess environmental factors—no amount of reframing will mitigate stress in genuinely dangerous situations.
Yet, for everyday stresses, emerging research suggests that altering our interpretation can reshape our experience. For instance, Vedantam illustrates a student preparing for a test who may feel nervous, experiencing physical symptoms like clammy hands and butterflies in their stomach. Instead of thinking, “I’m nervous because I’m poor at math,” they could reinterpret it positively: “Though I feel anxious, it’s my body gearing up for this critical test, which is exactly what I want.”
Practical Solutions for Everyday Stress
In situations where leaving the environment isn’t an option, there are several effective techniques to manage typical stress. Vedantam recommends the following:
- Engage in a consistent exercise routine that interests you.
- Spend time outdoors amidst nature.
- Seek out beautiful or awe-inspiring experiences to gain perspective.
- Maintain a healthy diet and ensure adequate sleep.
The Centers for Disease Control and Prevention also advises implementing social media breaks, journaling, meditating, and practicing gratitude, alongside enjoying relaxing activities as effective methods to combat stress.
“These suggestions aren’t revolutionary—exercise, time in nature, relationships, proper nutrition, and sleep are universally acknowledged as beneficial for physical health,” remarks Vedantam. “It turns out, they are also incredibly advantageous for mental well-being.”
This article was originally published in the March-April 2026 issue of Daitrl magazine (US edition).
