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How does training affect stress? - Interview with Anna Bojlert
What happens in the body when we are stressed? How can exercise affect us both physically and mentally, and which types of training are best when we feel stressed?
We spoke with Anna Bojlert, founder and CEO of Beminded, behavioral scientist and expert in stress-free productivity, to better understand what stress really is and how we can use exercise and smart habits to feel better.
Who are you and what do you do?
My name is Anna Bojlert and I run Beminded. We educate and train knowledge workers in how to work more efficiently, reduce stress and increase productivity.
We operate worldwide and our work is based on a foundation of pedagogy and cognitive neuroscience, how the brain works, what strengthens it and what weakens it, but also on how to use the technology you already have in a smarter way. It ties in naturally with my academic background.
We work with many different organizations and many find us through recommendations when participants change jobs and bring the work methods with them.
How would you describe stress? What happens in the body and brain when we become stressed?
- Stress is actually a fantastic chain reaction in the body. We are biologically programmed to survive. Humans are highly sensitive to what happens around us, and our five senses constantly pick up changes in our surroundings and send fast signals to the brain.
In society, stress is often used as a negative umbrella term because we associate it with symptoms, exhaustion and burnout. But stress hormones themselves are not “bad.” It is when there is too much of them for too long that the negative consequences begin.
A central part of the stress response is the amygdala, which can be described as two small, almond-shaped structures in the brain, one in each hemisphere. They are designed to react quickly to threats and warning signals.
To simplify the picture of the brain, you can think of it as a little sister and a big sister. I usually compare the amygdala to a “worried little sister” who picks up on everything happening around us and immediately sets off the alarm.
- At the same time, we have the “big sister.” The prefrontal cortex and the hippocampus help us think rationally, plan and interpret situations based on previous experiences. The hippocampus is strongly connected to memory. It can link an experience to a past unpleasant memory, but ideally the prefrontal cortex can also calm the system and help us understand that we are actually safe.
When the stress system is triggered, the fight-or-flight response is activated. The HPA axis switches on and the body releases stress hormones such as adrenaline and cortisol. The heart beats faster and we become ready to act.
The problem today is that many people live with almost constant stimulation of the amygdala. Notifications, chats, deadlines and constant availability can keep the stress system activated far beyond what the body is designed for.
At the “right” level, stress can make us focused and sharpened before a performance. But when stress goes too far, our ability to think clearly decreases. It can feel like brain fog, as if nothing really works.
Quick glossary
Amygdala
The amygdala consists of two small, almond-shaped parts of the brain, one in each hemisphere, and functions as our built-in alarm system. They constantly scan the environment for threats or changes and react in a split second. In the interview, Anna describes the amygdala as a “worried little sister” who is quick to press the alarm button, sometimes even when the situation is not actually dangerous.
Prefrontal cortex
The prefrontal cortex is located at the front of the brain and helps us think logically, plan and make well-considered decisions. It can calm the amygdala by saying: “It’s okay, we are safe.” Anna compares it to the “big sister,” the rational and reassuring voice that helps us slow down and see things more clearly. During long-term stress, this part of the brain can function less effectively.
Hippocampus
The hippocampus is the brain’s memory center. It helps us store new memories and connect experiences with previous ones. Together with the prefrontal cortex, the “big sister,” it helps us put things into perspective, for example by reminding us that we have handled similar situations before. Long-term stress can negatively affect the hippocampus and impair memory and learning.
HPA axis
The HPA axis is the body’s central stress system and stands for the interaction between the hypothalamus, pituitary gland and adrenal glands. When the amygdala, the “little sister,” detects a threat, the HPA axis is activated. Stress hormones like adrenaline and cortisol are released, the heart rate increases and the body prepares for fight or flight. The system is vital in acute situations, but if activated too often or for too long, it can strain both body and brain.
What is the difference between short-term and long-term stress?
- Short-term stress with recovery in between can be very beneficial. It can make us alert, focused, and even provide a stimulating sense of drive and momentum that can feel refreshing.
Long-term stress is more about imbalance. When stress hormones remain elevated for extended periods, the effect becomes negative. It can impact both the prefrontal cortex and the hippocampus, leading to difficulties with memory, planning and concentration.
Sleep is often affected by excessive stress. It can either become difficult to unwind and fall asleep, or you may experience an unusually high need for sleep without actually feeling recovered.
One important thing to remember is that when you have been under high stress for a long time, you may not see your own symptoms clearly. That is why it is valuable to regularly check in on your balance, perhaps with friends or colleagues you trust.
Balance and self-leadership
- Help yourself and take the driver’s seat in how you balance your time. Make sure you maintain a good balance between working hard during intense periods and also being in charge of your life, taking the time you need to recover.
Balance also applies to people who train a lot. For athletes or individuals who are almost obsessed with training, it is just as important to reflect on recovery. Active rest, variation and intentional pauses are crucial for both body and brain to sustain performance over time.
Reflect on your self-leadership and ask yourself: "What is actually stressing me?" Today, it is often the number of information channels, constant availability and the feeling of always needing to respond quickly. There are clear risks in never being fully offline.
Look at your sleep, memory and recovery. Identify your own “checkpoints,” the signals that show you are approaching a limit. When you notice them, it is time to pause and adjust. I used to do orienteering, and just like in orienteering, you sometimes need to change direction before you have run too far off course.
How does exercise affect stress hormones?
Exercise can make a big difference
- Exercise can build greater resilience to stress. It helps reduce the negative effects of stress on the body. For those who exercise little, even small amounts can make a big difference over time. It can improve blood circulation in the brain and help regulate cortisol levels.
We also become more tolerant of cortisol. Exercise puts the body under positive stress. We are built to move. As hunter and gatherers, we used to walk long distances.
When our heart rate increases, cortisol is released. At the same time, regular exercise makes the body more efficient at regulating the stress system, which increases our tolerance to cortisol. The more physically fit you are, the better your physiological tolerance to stress becomes.
After exercise, other substances are released, such as endorphins, creating a clear “happy feeling.” There is also a natural recovery phase afterward. You stretch, cool down, shower, maybe eat something and relax.
Exercise also increases blood circulation and leads to positive changes in the brain. Substances such as GABA and BDNF are involved, both linked to calmness, recovery and brain function.
It does not always have to be an intense gym session. A simple tip is to take a brisk walk before situations that require concentration, such as meetings or presentations.
Quick facts
GABA
GABA is a calming substance in the brain that helps regulate and reduce overactivity. When Anna talks about how exercise makes us calmer and more stress-resilient, GABA is part of the explanation, as it helps the brain wind down after the stress system has been activated.
BDNF
BDNF is a protein that strengthens brain cells and helps them form new connections. When Anna describes how exercise makes the brain stronger and more resilient to stress, increased BDNF is one of the biological mechanisms behind that effect.
Is there a difference between low- and high-intensity training for stress regulation?
- You should aim to reach a higher heart rate a few days per week, preferably around 75 percent of your maximum heart rate. That does not mean you should train hard all the time. Balance is essential. Both body and brain need recovery.
A good combination is to alternate cardio training with strength training. Muscle mass has positive effects on the body and may contribute to better stress regulation.
Low-intensity exercise alone is not always enough if the goal is to optimize the brain’s neuroplasticity and influence the stress system on a deeper level. You need to regularly raise your heart rate to stimulate substances like BDNF. At the same time, the most important thing of all is to stay active throughout your life.
How can you reduce the risk of mental overload?
- Exercise is a big help, but when it comes to cognitive load, structure and ways of working are crucial.
One of my most important tips is to have an external place where you collect everything you need to remember, a “one trusted system.” Write down tasks, thoughts, reminders and to-dos there. Such a system helps you maintain control over your life and live with a sense of being in the driver’s seat. It allows you to say yes and no, work with focus, and plan for recovery.
Plan for focus. Do not always be available or stuck in meetings. Create time slots each week where your brain is protected from external distractions. Many people today are constantly tied to their phones and chats, which can create a firefighting mentality. The more reactive you are, the less time you have for planning and long-term thinking.
Plan for balance and recovery. Mix intense days with calmer days and aim for control and overview.
How do you personally handle a stressful week?
And what are your go-to favourites when it comes to training?
- I like going out into the forest and running. I also practice karate, and there I get complete focus. It is difficult to think about anything else because training in the dojo requires presence.
Mentally, I pause at least once a week to plan, take control, and make sure I don’t miss what’s important in my life. It helps me create a sense of clarity and calm.
Finally, what are your top 3 tips on how to find a sustainable balance between activation and recovery to best manage stress?
Draw your time budget and dare to say no
Sit down and create a time budget. Draw a circle and divide it into slices. What is important in your life? Friends, family, home, training, work, recovery. When you see it on paper, does it add up? If it clearly doesn't, you need to dare to say no.
Analyze and choose one change at a time
Analyze your situation. If there are gaps in several areas, choose one change to focus on first. Implement it over the coming month and evaluate afterward.
Be your own best boss and mentor
See yourself as your own best boss and mentor. How am I doing? Are there problems somewhere? Why? Think in three steps: analysis, project/action, follow-up. Analyze the situation, implement a change and follow up on how it worked. That is how you build balance over time.
If you want to read more about Anna and her work, check out Bemindeds website and learn more.