Thrive Boldly: The Comeback: Slaying Dragons, Round 109

"You are a bum." (Elizabeth, of Robert Munsch’s Paper Bag Princess, to the unworthy prince after she saves herself.)

Some days, life feels like an epic battle. There are dragons to slay, obstacles that seem insurmountable, and moments when the fight feels like you may never catch up. Score: Dragons: 42, You: 28. It’s easy to feel defeated in these moments, but a true comeback begins when we acknowledge that sometimes, retreat is the wisest move. In fact, a strategic retreat is often what allows you to come back stronger, more focused, and ready for the next round.

The truth is, dragons are tricky. They don’t just bring brute force—they fight with fire. You might find yourself in a situation where publicly you are like the the Monty Python’s Black Knight - lying to yourself and others - “‘Tis merely a flesh wound.” But when you are alone, you lick your wounds and bath yourself in your own tears.

You could be fighting personal, professional, or health-related dragons, with each one more challenging than the last. The fire of stress, self-doubt, or burnout can feel overwhelming. But here's the thing: when the odds seem stacked against you, it's not time to quit—it’s time to rest and reassess. 

Understanding how it affects your neurobiology can be a good first step to recovery and making a powerful comeback to slay those bloody dragons.

The Neurobiology of Constant Stress: A Deeper Dive into the "Fight or Flight" Response

When life feels like a constant battle, with dragons lurking around every corner, your body and brain are in a continuous state of alert. Chronic stress is more than just a feeling of being overwhelmed; it's a complex physiological process that affects every system in your body. Let’s take a deeper look at what happens in your brain and body when you’re under constant stress and why this “fight or flight” response can become so destructive when it never gets a chance to shut off.

1. The Stress Response: Fight or Flight (When Your Inner Dragon Wakes)

The sympathetic nervous system (SNS) is your body’s emergency alert system. It’s designed to prepare you for immediate physical danger. When you perceive a threat—whether it's an actual physical threat, emotional turmoil, or a demanding workload—your SNS springs into action.

This response begins in the brain, specifically in the amygdala, which is your brain's “alarm system.” The amygdala detects potential threats and triggers the hypothalamus to send signals to the adrenal glands, prompting them to release adrenaline and cortisol. These stress hormones prepare your body for action:

• Increased heart rate to pump more blood to muscles

• Faster breathing to take in more oxygen

• Heightened alertness and focus to react quickly

• Dilation of pupils to sharpen vision

• Release of glucose and fatty acids to fuel the body for quick action

  
  

This is a short-term survival mechanism, helpful when you need to fight or flee from an immediate danger, such as a car accident or a physical confrontation. But in the modern world, threats aren't always so obvious. Instead, we often perceive stress through work pressures, relationships, financial struggles, or emotional turmoil, keeping us stuck in this “fight or flight” state.

2. Chronic Stress: The Problem with Perceived Threats (The Fire That Never Stops Burning)

When stress is constant, whether real or perceived, your sympathetic nervous system remains in a heightened state of activation. Your brain stays on high alert, even when there's no immediate danger. This is where the real damage begins.

The Amygdala: Overactive Alarm

The amygdala is designed to sense and react to potential threats. However, when you’re constantly stressed, the amygdala becomes hyperactive. This means your emotional reactions become more intense and more frequent. You might overreact to situations, feeling anger, fear, or anxiety even when there isn’t a real threat. This constant emotional state wears on your mental health, increasing feelings of overwhelm, frustration, and burnout.

The Prefrontal Cortex: Diminished Control

The prefrontal cortex (PFC), the area of your brain responsible for higher-order functions like decision-making, planning, reasoning, and emotional regulation, is directly impacted by chronic stress. When cortisol levels remain elevated for extended periods, the PFC becomes less effective.

This results in:

• Difficulty focusing and concentrating

• Poor decision-making and impulsivity

• Emotional dysregulation, where it's harder to stay calm in stressful situations

• Increased anxiety and rumination, as you struggle to let go of stressors

Your brain is essentially in a state of chaos, with the emotional parts of the brain (like the amygdala) dominating over the logical, reasoned parts (the prefrontal cortex). This creates a disconnect between feeling and thinking, making it harder to assess situations calmly and rationally.

3. The Hypothalamic-Pituitary-Adrenal (HPA) Axis: The Stress System on Overdrive

The HPA axis is the system that regulates your body's response to stress. It involves the hypothalamus, the pituitary gland, and the adrenal glands. Here’s how it works:

• The hypothalamus detects stress and signals the pituitary gland.

• The pituitary gland releases adrenocorticotropic hormone (ACTH), which signals the adrenal glands to release cortisol and other stress hormones.

In times of chronic stress, this system is continuously activated, causing prolonged high levels of cortisol in the body. Over time, this prolonged exposure to cortisol can lead to:

• Immune suppression, leaving you more susceptible to illness and infection

• Disruption of sleep patterns, as cortisol impedes the production of melatonin, the sleep hormone

• Increased inflammation, contributing to chronic pain, digestive issues, and even conditions like autoimmune diseases

  
  

When the HPA axis remains on overdrive, your body is stuck in a state of “fight or flight,” without the ability to recover and return to baseline. This continual wear-and-tear on the body increases the risk for physical health problems, including cardiovascular disease, gastrointestinal issues, and metabolic disorders.

4. The Gut-Brain Connection: The Hidden Impact of Stress on Digestion

Your gut is often called your “second brain” due to its complex network of neurons and its profound influence on your mood, digestion, and overall health. Chronic stress can throw the balance of your gut microbiome out of whack, leading to problems like:

• Gut dysbiosis (an imbalance of beneficial and harmful bacteria in the gut)

• Irritable bowel syndrome (IBS) and other digestive issues

• Decreased serotonin production, since about 90% of serotonin (a neurotransmitter linked to mood regulation) is produced in the gut

When the gut is in distress, it signals the brain, contributing to further stress, anxiety, and negative emotions. This creates a vicious cycle—stress disrupts your gut, which worsens your stress, leading to more physical and emotional pain.

5. The Long-Term Effects of Chronic Stress: Why Recovery Is Crucial

If chronic stress remains unchecked, the long-term impact on the body can be profound. Prolonged activation of the sympathetic nervous system and the HPA axis can lead to a range of mental and physical health problems, including:

• Burnout: A state of physical, mental, and emotional exhaustion caused by long-term stress, where you feel disengaged and incapable of continuing to push through.

• Anxiety and depression: Chronic stress can disrupt the balance of neurotransmitters in the brain, leading to feelings of hopelessness, helplessness, and intense worry.

• Chronic illness: Persistent inflammation, digestive issues, and cardiovascular strain can lead to chronic diseases like heart disease, diabetes, and autoimmune disorders.

This is why recovery from chronic stress is essential—it’s not just about "feeling better." It's about giving your body and brain the opportunity to rest, reset, and restore balance before the damage becomes irreversible.

Chronic Stress and Its Impact on the Three Brains

The Head Brain:

Your head brain is responsible for logic, decision-making, and higher cognitive functions. Long-term stress clouds your head brain’s ability to prioritize, plan, and stay clear. The prefrontal cortex—your executive decision-maker—may already be under strain, so focus here shifts to recovery: simplifying tasks, setting boundaries, and allowing mental rest can help bring clarity back online.

The Heart Brain:

The heart brain, made up of neurons in the heart, is intimately linked with your emotional state and well-being. Chronic stress can overwhelm this part of your brain too, leading to heightened emotional responses like anxiety, anger, or sadness. When emotional stress builds, your heart brain mirrors that intensity. The overactive amygdala—previously mentioned as your internal alarm—continues to amplify emotional reactivity. This makes calm, measured responses harder to access, and everyday triggers may feel magnified. This emotional overload can feel like the dragons are winning the emotional battle.

The Gut Brain:

Your gut brain contains millions of neurons and is responsible for your digestive system, but it also communicates directly with the other two brains. Chronic stress can disturb the delicate balance of this brain, leading to gut-related issues like bloating, indigestion, and even changes in appetite. Furthermore, when the gut brain is under stress, it affects serotonin production, a neurotransmitter that significantly impacts your mood. A stressed gut can lead to heightened anxiety and an overall sense of discomfort, making the entire system feel out of sync.

2. Recovering from Chronic Stress: A Comeback Strategy

The good news is that recovery is not only possible, it’s essential for your well-being. Just like after a battle, your body and brain need time and strategies to restore balance. Here’s how to heal, using the Three Brains to guide your recovery:

Head Brain Recovery: Mental Clarity and Focus

The first step in recovery is calming your mind. Engage in practices that help your prefrontal cortex regain its balance and improve mental clarity. Try mindfulness meditation, deep breathing exercises, or even journaling to reduce mental clutter. These practices help shift you from “fight or flight” mode into a more grounded and focused state. Setting small, manageable goals can also provide a sense of control over overwhelming thoughts.

Heart Brain Recovery: Emotional Resilience

To restore emotional balance, begin by addressing your emotional needs. Take time for self-compassion and emotional expression. Practicing gratitude and loving-kindness meditation can help calm the amygdala and lower your stress levels. Focus on connecting with loved ones and engaging in activities that nourish your emotional health, like art, music, or nature walks. Reducing emotional stress will help you respond to challenges with greater equanimity and clarity.

Gut Brain Recovery: Digestive Healing and Nourishment

The gut brain’s balance is crucial for overall well-being. To calm your gut, focus on nourishing it with gut-friendly foods like fermented foods, prebiotic-rich vegetables, and hydration (especially coconut water for its electrolyte benefits). In addition, practices like gentle yoga, which supports digestive health, can help. It’s also important to avoid stress-eating or consuming too much caffeine or sugar, as these can disrupt the gut-brain connection. Supplementing with omega-3s and probiotics can further aid in restoring balance.

3. The Comeback: Rebuilding Strength

The journey of recovery is one of renewal. Just like a dragon slayer who takes time to retreat, regroup, and strategize, you too must give yourself the grace to rest and rebuild. Chronic stress doesn’t need to define you—it can be a catalyst for transformation. As you recover, remember that the comeback is a gradual process. You are not just bouncing back; you are evolving.

The Three Brains are in constant communication, and when one is off balance, the others follow suit. Your recovery is a holistic process that involves nurturing each of these brains. With time, patience, and nourishing practices, you’ll emerge stronger, more resilient, and more aligned with your purpose.

Recipe: Comeback in a Cup: The Ultimate Healing Smoothie

Warning: Aloe vera is incredibly healing, but it has a strong, slightly bitter flavor that can be an acquired taste. If you’re sensitive to that, try using less or swap it out for a gentler ingredient like cucumber or a splash of lemon juice. That said, this smoothie gives me that unmistakable “food as medicine” feeling—like I’m feeding my body exactly what it needs to restore and rise. It’s a reminder that what we put into our bodies truly can be powerful medicine.

Ingredients:

• 1 small beetroot (peeled and chopped) – boosts blood circulation and detoxification

• 1 tbsp fresh aloe vera gel – supports digestion and skin rejuvenation

• 1/2 avocado - good fats, magnesium and fiber

• 1/2 cup açaí berries – antioxidant-rich to reduce inflammation

• 1 cup spinach – high in magnesium and iron, supporting brain health

• 1 cup kale – rich in vitamins A, K, and C, promoting immune function

• 1/2 cup dragon fruit – vitamin C boosts the immune system and energy

• 1 cup coconut water – hydrates and replenishes minerals

• 1/4 tsp high-mineral salt – replenishes lost electrolytes

• 1 tbsp flax seeds – omega-3 fatty acids for brain health

• 1 tbsp chia seeds – supports digestion and reduces inflammation

• 1 tbsp hemp seeds – provides protein for muscle and brain recovery

• 1/2 cup blueberries – rich in antioxidants for brain function

Directions:

1. Add all ingredients to a blender.

2. Blend until smooth. Add more coconut water if you prefer a thinner consistency.

3. Pour into a glass, take a deep breath, and enjoy the healing properties of your comeback.

Healing Mantra for the Comeback: 

"I am resilient, and I am healing. Every part of me—head, heart, and gut—are coming into balance, and I am stronger than ever before."

Music Pairing: 

Play a song that resonates with the power of recovery, like “Rise Up” by Andra Day or “Stronger” by Kanye West. Let the music be the soundtrack to your healing journey.

Chronic stress can feel like an endless battle with dragons. But by understanding how stress impacts your three brains and taking strategic steps to recover, you’re setting yourself up for a powerful comeback. Your three brains—head, heart, and gut—are all interconnected, and when you give each of them the care they need, you'll emerge stronger, more resilient, and ready to face whatever comes next. The dragons don’t stand a chance.