Most of us have been there: a long period of pressure, uncertainty, or emotional strain finally lifts and we expect to bounce back. But instead of relief, we feel…flat. Exhausted. Anxious. Even unwell.

This is a completely normal response to chronic stress.

Now, you might think, or at least hope, that after the period of prolonged stress is over that you would just breathe a sigh of relief, have a good night’s sleep and be back to your normal self. Unfortunately, the biology and psychology of chronic stress don’t work like that. The truth is, we don’t just ‘bounce back’ from chronic stress. Because stress isn’t ‘all in your head’, it’s a physiological state that creates real, measurable changes in the brain and body.

Stress Changes the Brain

Chronic stress causes physical changes in the brain, including shrinking of the prefrontal cortex, the part responsible for decision-making and emotional regulation. These changes mirror those seen in long-term depression, which helps explain the overlap between these two conditions.

It also affects immune function, hormone regulation, sleep quality, and even gut health.

This wear-and-tear is called allostatic load, and healing from it takes time. We can’t simply ‘snap out of it’ once the pressure lifts; we need to recover intentionally.

In this week’s podcast I share eight effective strategies that support recovery from chronic stress and burnout, including the restorative functions of sleep, and nutrients to improve neurogenesis. If this resonates with you, you can listen to the full podcast episode below, where I go into detail on each step.