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Stress is unavoidable, but when it becomes chronic, it takes a toll on your brain, affecting memory, emotions, and even long-term brain health. It is, therefore, important to bring positive lifestyle changes, to build mental resilience and safeguard your brain from stress-related damage.

Your brain is wired to respond to danger, and stress triggers the same. “Chronic stress keeps the brain in a constant state of alert,” says Dr Gorav Gupta, CEO & Senior Psychiatrist at Tulasi Healthcare, Gurugram. “This leads to hormonal imbalances, inflammation, and changes in brain structure, particularly in areas related to memory and emotion regulation.” he adds.

These changes can hamper decision-making, increase the risk of anxiety and depression, and even contribute to neurodegenerative disorders.

Sleep disturbances: Poor sleep and high stress go hand-in-hand. Aim for 7–9 hours of uninterrupted rest each night (Image: Canva)

If you’ve ever felt foggy during a stressful week or snapped at someone for no reason, you’ve experienced how stress can control your brain. “Prolonged exposure to stress hormones like cortisol affects the hippocampus, which plays a critical role in memory, and the prefrontal cortex, responsible for decision-making. Left unchecked, chronic stress not only impacts daily mental performance but may also be a cause for long-term brain disorders,” says Dr Gupta.

However, the brain is adaptable. With the right strategies, you can rewire your stress response and protect your mental health for the long haul.

Here are 6 effective ways, suggested by Dr Gupta, to protect your brain from stress:

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