Decoding stress: Insights from a neuroscientist
Understanding stress, burnout, and menopause from a neuroscientific perspective
As we live in a fast-paced world we see, stress, burnout, and other life transitions like menopause become common concerns; especially for women navigating the nuances of aging within demanding work environments. In an interview with Dr Nadine Galandi, an expert in neuroscience, we will explore insights on how these experiences influence brain function, impact our mental health, and change how we interact with the world around us.
Prof. Dr. Nadine Galandi is an experienced management consultant and coach specializing in stress management and burnout prevention. With her expertise in neuroscience and positive psychology, she helps individuals and teams increase their stress tolerance and regain their self-efficacy. Visit: https://nadinegalandi.de/
Stress as more than just a negative reaction
Stress is often viewed negatively, yet Dr Galandi highlights that it’s not always necessarily harmful. Stress is the body’s way of releasing energy to tackle a task or overcome an obstacle. It allows us to think better, we can concentrate better. Our immune system is actually more active. When stress is short-lived, it can sharpen our focus and enhance our ability to respond to challenges. But then comes the point for a lot of people this stress reaction is persistent we are overwhelmed with stimuli and are unable to find any way to relax and switch off. What happens then, is that the body continues to release energy till we are drained. In response, inadequate rest can lead to burnout, characterized by physical symptoms like headaches, fatigue, and even cardiovascular issues. Over time, prolonged stress results in chronically high cortisol levels, which can alter brain functions and increase anxiety, making individuals hypersensitive to triggers.
Burnout: What are the warning signs?
Burnout doesn’t happen overnight. There are early indicators that are often subtle: struggling with sleep, frequent headaches, or physical fatigue. The signs vary from person to person; in Dr Galandi’s case, she mentions, “But if I can't sleep anymore, for example, thats a big warning sign. If I notice something physically, like ringing in the ears, headaches, nausea, then it's worth looking into.” Recognizing these signs and establishing routines that encourage relaxation and recharge is essential. Dr Galan also cautioned that societal expectations to be constantly productive—often referred to as “hustle culture”—can prevent individuals from addressing their stress, leading them unknowingly closer to burnout.
The science behind stress, menopause, and our brain
When we perceive a stimulus, our brain decides in a split second whether it is dangerous or not. If the decision is then yes (which in turn causes stress), our metabolism system is started up and energy is released. In acute cases that can be a good thing because we can focus better. But after a long period of time, we produce excess cortisol in our blood. Cortisol ensures that our inflammation, i.e. our immune system, doesn't overreact. On the one hand, it causes us to have a harder time remembering things making us much more anxious because it keeps the brain in such an alarm mode. This makes us quickly perceive everything as a threat, causing us to react with stress and negativity instead of responding calmly if we had the chance to recover.
For women, menopause represents a unique neurological transition. As estrogen and progesterone levels decline, neurotransmitters like dopamine and serotonin, which play critical roles in mood regulation and concentration, are affected. This shift can result in symptoms like “brain fog,” forgetfulness, and mood swings. In some cases, women experience heightened assertiveness and risk-taking tendencies, which may make them more suited for leadership roles as they age.
Men, too, experience hormonal shifts as they age, often resulting in lower testosterone levels and increased tendencies toward harmony and compromise. This mutual adjustment in personality traits can positively affect relationships, contributing to a balanced dynamic in both personal and professional spheres.
Combatting techniques: Exercise, nutrition, and mindfulness
“A magic remedy” as Dr Galandi suggests is exercise. Exercise of any kind, more specifically endurance sport is helpful. It ensures that our cortisol level reduces after a tidal wave of releasing energy which teaches our body to deal with stress. A balanced, nutrient-rich diet, such as the Mediterranean diet, provides antioxidants and essential nutrients that support both physical and mental health.
Mindfulness practices, like meditation and breathing exercises, can also rewire the brain to better handle stress. These techniques foster resilience and help people become more attuned to their inner states, making it easier to recognize and respond to stress before it becomes overwhelming.
The journey of self-rediscovery in midlife
“But when you realize, okay, these are my values. This is who I am and I want to be and I no longer fit into this old pattern. If you manage to live according to your values and pursue your goals, you are generally happier.”
Midlife often brings an opportunity for introspection, career re-evaluation, and relationship shifts. As hormonal changes prompt reevaluation of life’s goals and values, we often make transformative decisions that better align with our true selves. Dr Galandi pointed out that, while this phase can be challenging, it is also an opportunity for personal growth.
Key takeaways
From Dr Galandi’s talk, we underline the importance of understanding our own stress signals and exploring personal combatting techniques. By incorporating physical exercise, mindful eating, and introspection, we can better navigate the mental and emotional hurdles that come with aging, stress, and burnout. In doing so, we not only enhance our well-being but also strengthen our contributions to workplaces and communities.
Want to watch the webinar?
Here you canwatch the recording (in German): https://www.youtube.com/watch?v=kohGZegGOjU
Autorin: Tsion Basazinew
