Strategies to Manage Stress & Protect Your Brain

Stress is unavoidable, but the way you manage it can make all the difference for your brain health. According to Hollie Hristov, FNP, a Preventive Neurology specialist, poorly managed stress can take a toll on your cognitive function, mood, and overall well-being. But there are simple, effective strategies that can help.

“You really want to focus on ways to find coping strategies to manage these things,” says Hristov. “Mind-body practices like deep breathing, meditation, and mindfulness are all really great ways to help calm the mind and release muscle tension.”

Why Managing Stress Matters

Over time, chronic stress can wear down your resilience and leave you feeling depleted. “Stress can build up and up and up,” explains Hristov, “and you get to this peak, and that’s when you start seeing people feeling this depression and this anxiety.” Without healthy coping mechanisms in place, chronic stress can keep you stuck in survival mode.

“You’re going to always be in this fight-or-flight response,” says Hristov. “You’re going to have the inability to function throughout your day. You’re going to have the inability to have any coping mechanisms. You’re going to be more short, you’re going to be more tired.”

On top of that, stress often disrupts sleep, nutrition, and exercise routines—creating a cycle that can increase the risk for cardiovascular and metabolic diseases. “Even if you are exercising, you may be doing harm because you’re causing more inflammation,” Hristov notes. “It’s a really, really fine balance.”

9 Smart Strategies to Manage Stress and Protect Your Brain

1. Practice Mind-Body Techniques

Incorporate relaxation techniques such as deep breathing, meditation, and mindfulness into your routine. Hristov recommends these practices because they “help calm the mind and release muscle tension.” Even brief moments of mindfulness throughout the day can help you reset and refocus.

2. Incorporate Regular Exercise and Movement

Physical activity is one of the most effective ways to lower stress hormones and support mental clarity. “Regular exercise is super important,” Hristov explains. If a workout feels like too much, gentle activities like stretching or yoga can still provide significant benefits.

3. Prioritize Quality Sleep

Sleep is essential for your brain to recover from stress. “Prioritizing quality sleep, physical well-being, and a balanced diet” is a key part of managing stress, according to Hristov. Developing a consistent bedtime routine can improve your ability to rest and recharge.

4. Maintain a Balanced Diet

What you eat has a direct impact on how you handle stress. Hristov advises “limiting caffeine and alcohol” to help stabilize mood and energy. A balanced diet that includes plenty of water, fruits, vegetables, and whole foods supports both your body and brain.

5. Keep a Gratitude Journal

Taking time to reflect on what’s going well in your life can reduce anxiety and shift your perspective. “Gratitude journaling can be really helpful to shift perspectives and reduce anxiety levels,” says Hristov. It’s a simple practice that builds emotional resilience over time.

6. Stay Socially Connected

Nurturing relationships with friends and family is crucial for stress relief. “Spending time with those that you love—your friends, your family—can give you a sense of well-being and really decrease those stress levels,” Hristov explains. Social connection helps you feel supported and less isolated.

7. Engage in Hobbies and Creative Activities

Making time for hobbies you enjoy can offer a healthy mental break from daily stress. “Engaging in hobbies that you enjoy, creative activities, can also promote relaxation,” says Hristov. Whether it’s painting, playing music, or gardening, these activities can help calm your mind.

8. Set Healthy Boundaries

Protect your energy by learning to say no when needed and avoid overcommitting. Hristov recommends “incorporating regular vacations or breaks to help prevent burnout.” Regular pauses from work or daily responsibilities are key for long-term balance.

9. Find What Works for You and Stay Consistent

There’s no universal solution to stress management. Hristov encourages people to personalize their routines: “Ultimately, incorporating all these little things on a daily practice can lead to long-term resilience and improved well-being.” Consistency is what helps these strategies have a lasting effect.

When to Seek Additional Support

Sometimes, managing stress on your own isn’t enough—and that’s okay. Hristov points out that certain signs signal it may be time to seek professional help:

• Struggling to get out of bed
• Difficulty completing everyday tasks
• Persistent feelings of being stuck or overwhelmed
• No improvement despite trying various coping strategies
• Lacking a support system or feeling isolated

“If you're always feeling like you're struggling, or like the world is just getting you down and you really need someone to talk to and you don't have that support system,” Hristov says, “I think it's always a good time to turn to more professional help.”

The Takeaway

Managing stress isn’t just about feeling better in the moment—it’s essential for protecting long-term brain health. “Learning what ways to manage that stress, for you specifically, is really, really key,” Hristov reminds us. Small, consistent actions can make a big difference in building resilience and keeping your brain healthy and strong.

To learn more about stress management for brain health, watch our conversation with Hollie Hristov, FNP, in the video above.

By Alicia J. Barber, PhD