Ep 13. How to Know When to Pull the Brake, Part 2 (Cognitive Symptoms of Chronic Stress)
Episode Show Notes
Your brain is the most important tool you have. Are you taking care of it?
Chronic stress affects your cognition, which is basically how you think, perceive, remember, and decide.
I know that you are awesome at getting things done and tend to keep a high pace in your life.
And I’m pretty sure that you have also had those days when you just can’t remember where you put your keys, or when that important meeting is, even though you’ve checked your calendar like three times?
Maybe you've even walked into a room and forgotten why you are there or keep on jumping from one task to another, not being able to focus for more than a few seconds.
That's not just being 'busy'. That might be chronic stress talking.
This is the second part in the series of How to Know When to Pull the Brake, listing the cognitive symptoms of chronic stress.
Last week, I spoke about the physical and emotional symptoms, which are your body’s signals to slow down. Now, let’s zoom in on the signals from your brain.
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Hi ladies,
Today, we're diving into a topic that touches most, if not all, high-achieving women leaders: The cognitive symptoms of chronic stress.
Even if it does not apply to you personally, it might affect one of your team members or colleagues, so it’s good for everyone to be aware of this.
So let’s break this down.
Stress, in the short run, can be beneficial. It makes you react quickly and can save your life if needed. That’s the whole idea of the automatic stress response.
But, when you are in a constant state of stress, and your body never gets the chance to return to a relaxed state, this is when problems come.
So, stress in itself is not dangerous, but chronic stress without recovery is.
Today, I want to spotlight the most common cognitive symptoms of chronic stress that you should be on the lookout for:
Memory Issues: Yep, chronic stress can affect your short-term memory, and even stop the creation of long-term memories. And this also makes it harder to learn new things.
Difficulty Concentrating: Do you find it hard to focus on one thing at a time, constantly jumping from one task to another? This could be a sign that you are running on overdrive.
Indecisiveness: When even small decisions, like what to wear or what to eat, feel overwhelming. And not to talk about the big decisions. That becomes almost impossible.
Ruminating & Spinning Thoughts: Going over and over things in your mind without coming really to a solution.
Negativity Bias: You might find yourself focusing mostly on negative outcomes or thinking in worst-case scenarios. This is a clear sign that the brain is focusing on survival.
Difficulty with Complex Problem-Solving: Not being able to think or plan properly and solve problems in a structured way.
Low Engagement & Productivity: Feeling like you can’t be bothered by things you used to like or do and everything takes longer and feels more challenging.
Often we describe some of these symptoms as brain fog.
This is when you feel like you have maple syrup in your head, and everything goes slow and you are lacking mental clarity.
As you can see, all of these things will impact performance and your life in general.
And in my experience, it becomes a vicious cycle, as having these symptoms is very stressful, and high stress makes the symptoms worse.
You can’t get stuff done, which makes you more stressed, and you keep jumping from one task to another, which makes the brain even more tired.
I had every single one of these symptoms during the time leading up to my exhaustion and for a long time afterwards.
But with the right support, knowledge, smart habits, and time, they all went away.
So I really want to send that message to you: if you are experiencing symptoms right now, it does not have to be like that forever.
And that’s how I work with my VIP clients; to raise awareness and knowledge around stress and the symptoms, and then working with thoughts, habits, actions, recovery, values and a lot more to get out of the situation. Or to work proactively to avoid ending up there in the first place!
Recognizing these signs is important. These aren’t just bad days. These are warning signs that you need to take seriously.
Your brain is essentially saying, “I’m running on overdrive here, and I need a break!”
So, the million-dollar question is, when do we pull the brake? How do we know when enough is enough like I spoke about in the last episode, what you can find in the show-notes.
Well, the truth is, our bodies and minds are smarter than we give them credit for.
They’re always sending signals.
The key is to listen to them.
And if you have not listened to my previous episode, nr 12 on physical and emotional symptoms, I highly recommend doing that.
What’s most common is that we have a combination of physical, emotional, and cognitive symptoms if we have pushed too much for too long.
And in my experience, the cognitive symptoms usually come last, after the body has been trying to send signals for a while.
When you start to notice a combination of the symptoms mentioned in the previous or this episode, or even just one that's getting really persistent, it's time to stop and reassess.
Pause and Reflect: Maybe designate a time, daily or weekly, to check in with yourself. How are you feeling mentally? Is decision-making harder? Is your memory foggy? This self-reflection can make a big difference.
Prioritize Rest: Yes, that might mean turning down opportunities or delegating tasks. And that’s okay. Sometimes, the bravest and smartest thing you can do is to say no and focus on rest.
Engage in Stress-Relieving Activities: From mindfulness exercises to physical exercise depending on how you are feeling, find what relaxes you and carve out time for it.
Seek Professional Support: A coach specialized in this area, or a therapist can give you guidance and coping techniques. Sometimes, just talking about what you're experiencing can help a lot.
If you want support from me, here are two concrete things you can do:
Head to my website and fill out a work-with-me application to schedule a free discovery call. There I will ask you a set of questions to see if we are a good fit and walk you through what it’s like to work together in my 4-month VIP program. We will look at where you are right now and where you would like to be, and after you have enrolled, we will make an action plan to get there.
Book a 90-minute strategy session with me, where we zoom in on one specific area together and get really laser focused. This can be your well-being or situation right now, assessment of current stress levels, performance goals, or talk about your superpowers and zone of genius.
I’ll drop a link in the show notes for both of these options.
To all the awesome women leaders out there, remember, your leadership is not just about how much you can handle before you break, but how you can find sustainability to thrive and inspire those around you.
Which I know that you love doing.
Recognizing the cognitive symptoms of chronic stress isn’t a sign of weakness or failure; it’s a sign that you are self-aware and that you pay attention.
You have heard me say this before, and I will say it again;
“Self-care is giving the world the best of you, instead of what’s left of you.”
The world needs your energy, your passion, and most importantly, your clear mind.
The world also needs more amazing women like you in leadership positions, which is also a reason why I’m so passionate about supporting women leaders to stay in their roles and find sustainability in doing so.
Or help them find a new career where they can continue to spread their awesomeness but in a different way.
Until next time, take care of yourself and go be a badass!
