Managing daily stress and maintaining mental well-being have become major challenges in today’s fast-paced world. As life pressures intensify, many people are seeking effective strategies to cope and mitigate the negative impacts on their health.
In this context, Al-Mustashfa Al-Arabi Magazine interviewed Diana Abouljoud, a clinical psychologist at Clemenceau Medical Center in Beirut, to discuss ways to strengthen psychological resilience and reduce stress. Their conversation explored the importance of a healthy lifestyle, including balanced nutrition, regular exercise, and avoiding harmful habits, when dealing with stress.
How does chronic stress affect the brain and cognitive functions?
Chronic stress has a direct impact on the brain, particularly the hippocampus, which plays a crucial role in memory formation. This can lead to weaker concentration, memory issues, and difficulty with decision-making. Research indicates that prolonged exposure to high cortisol levels, associated with chronic stress, can lead to hippocampal shrinkage and impair cognitive functions. Stress also reduces activity in the prefrontal cortex, affecting thinking and emotional regulation. Therefore, managing stress is essential for maintaining mental performance.
How are stress and mental disorders, such as depression or anxiety, connected?
The relationship is closely linked. As stress levels rise, mood tends to decline, making it harder to regulate emotions and leading to sadness, anxiety, or irritability. In turn, low mood increases sensitivity to stress. This creates a cycle that can have harmful effects on mental well-being.
Can severe stress lead to more serious conditions like PTSD or psychotic disorders?
Yes and no. Severe stress due to traumatic events may lead to post-traumatic stress disorder (PTSD), but not always. PTSD is only diagnosed if symptoms last longer than one month. Initially, symptoms fall under Acute Stress Disorder (ASD). If symptoms persist and interfere with daily life, a mental health professional may diagnose PTSD.
Psychotic disorders do not directly result from stress. However, they may appear in individuals with biological predisposition, especially when combined with lack of sleep, substance use, or limited psychological support.
What are the biological and chemical mechanisms behind stress affecting mental health?
Stress increases the release of cortisol, which affects brain regions such as the hippocampus and prefrontal cortex, thereby influencing memory and emotional control. Stress also disrupts neurotransmitters such as serotonin and dopamine, which regulate mood and energy, increasing the risk of depression and anxiety.
How do professionals determine whether symptoms are stress-related?
Diagnosis begins with a clinical assessment by a mental health professional, examining symptoms, their duration, and the context in which they developed.
There are psychological scales that help measure stress, but they must be administered and interpreted by specialists. These tools assist in evaluation but cannot replace a full clinical assessment, especially since stress often overlaps with other mental conditions.
What are effective strategies for managing daily stress and preventing its negative effects?
Daily stress can be alleviated through techniques such as mindful breathing, regular physical activity, and maintaining connections with supportive people. These approaches help reduce tension and strengthen resilience.
When stress is rooted in deeper issues or past experiences, psychotherapy—especially cognitive behavioral therapy (CBT)—can help uncover underlying causes and promote lasting change.
A healthy lifestyle is critical. Adequate sleep, relaxation techniques such as meditation or yoga, effective time management, and clear personal boundaries all help regulate the nervous system and reduce fatigue.
Regular exercise is especially powerful:
It boosts endorphins, improves sleep, reduces cortisol, enhances confidence, and builds resilience.
Nutrition also plays a key role. A balanced diet, starting with a healthy breakfast, helps stabilize blood sugar and prevent mood fluctuations.
Can practices like meditation or yoga help?
Yes. Mindful meditation helps individuals stay present rather than fixating on worry and anxiety. It reduces activity in the amygdala, the brain’s fear center, while strengthening the prefrontal cortex.
Yoga combines movement and breathwork to reduce cortisol, improve mood, and promote better sleep.
Final message for those struggling with stress
When overwhelmed, it helps to pause and shift perspective. Instead of asking, “What’s wrong with me?” try asking, “What do I need right now?”
Stress often carries a message, an invitation to care for yourself.
Feeling stressed doesn’t mean weakness; it means you’ve been strong for too long. Stress doesn’t define you—it’s only one chapter in your story.
Although stress may feel endless, the truth is:
Your mind and body are capable of healing.
Sometimes, all you need is a small push—a caring therapist who can help illuminate what feels dark and guide you gently back to yourself.