Fight or flight 

To understand this, we need to go back to the days when humans lived as hunters and gatherers. Our brains haven’t evolved very much since then. Stress is a natural reaction to situations that are perceived as challenging or threatening and puts our bodies into a “fight or flight”-mode, says Kari-Elise Frøystad Veddegjærde, Senior Consultant Psychiatrist at Aalesund hospital.

In this state, the body releases hormones such as adrenaline and cortisol. In the right doses, they can make us more attentive. But if we live with high stress over long periods, things start to take a negative turn.

A heightened level of stress hormones over time is toxic to parts of the brain, especially the hippocampus. We find it harder to concentrate, our memory deteriorates, and many experience physical symptoms like palpitations, shallow breathing, sore muscles, back and shoulders, says Veddegjærde.

This heightens the risk of diseases like heart disorders and diabetes. In addition to the physical effects, stress can also take a toll on our mental well-being. It can cause a lack of concentration and poor decision making, leading to problems at work or school. It can also lead to feelings of irritability, sadness, and hopelessness.

I’ve held lectures for company executives where I urge them to let their employees sleep for 20 minutes around 2 PM. It is normally met with a smile and a shrug, but I’m one hundred per cent serious. And if that’s not possible, there is a lot to be gained by a short afternoon nap. Many of us know the “key drop” sleep, where you simply sit back with a key or a pen in your hand, and sleep until the hand relaxes and you drop the keys. But remember not to sleep too late in the day, as it might affect your night sleep, says Veddegjærde. 

The power nap gives the mind time to reset and gives you a higher level of concentration for the following two hours. Overall, sleep is one of the most important factors influencing our health, she says.

Constant lack of sleep is associated with a higher risk of depression, infectious diseases, Alzheimer, anxiety and even cancer.

Let the screen rest

If anyone still thinks that taking fifteen minutes scrolling through social media or news apps equals relaxation, think again. 

The smartphone supplies our brain with small, easily accessible doses of dopamine all the time. It becomes an addiction. It is the opposite of rest. But the good news is, this addiction is reversible. It is never too late in life for the brain to generate new brain cells, but in order to do that, it needs a combination of rest and activity. The smartphone makes us passive recipients, Veddegjærde says. 

Give each other space 

Overall, managing stress is crucial for maintaining both physical and mental health. By taking care of ourselves, we can improve our overall well-being and quality of life, Veddegjærde says. But how can we find the time? 

Incorporating exercise and rest in our schedule might feel demanding, even impossible at first, but it is all about building new habits. I like to compare it to a highway in the brain. We are used to taking the easiest route, but it might not be the route that gets us where we really want to go. So, we must venture into new terrain often enough to clear a path, and in time that becomes our new highway.

Another reason why we neglect ourselves is that we often view taking a break as “wasting time”, when in reality, it can increase our productivity and effectiveness. We may even feel guilty or selfish for taking time for ourselves, when there is always something else that needs to be done. However, it’s important to remember that taking care of ourselves is not a luxury, but a necessity.

Partners and families need to give each other space and time to take that nap or workout. It’s the best medicine there is, Kari-Elise Veddegjærde says.