Stress helps you get the job done but can also lead to cognitive burnout. Here’s what to watch out for and how to fight peak stress.
Are you mentally or emotionally exhausted? Stressed out to the point of snapping like an overstretched rubber band? And the most important question: Do you feel like that occasionally or all the dang time? It could be normal life stress, or it could be something worse.
Peak stress – I’m at the end of my rope!
Everyone goes through temporary periods of what psychologists call peak stress. It’s an intense period of psychological strain. You experience overwhelming pressure, sometimes due to high demands, time constraints, relationship issues, or other acute challenges. Some signs:
- Heightened physiological arousal (increased heart rate, cortisol levels)
- Intense emotional responses (anxiety, frustration, or panic)
- Cognitive overload (difficulty concentrating, racing thoughts)
- A sense of urgency or crisis
Peak stress is related to your individual stress capacity. Some people handle stress better than others. A person with high stress capacity tolerates, manages, and adapts to stress better than an easily overwhelmed person with low stress capacity.
Peak stress can be adaptive in the short term. It can enhance focus and motivation, but it can lead to burnout if prolonged.
Burnout – My rope broke!
Burnout is the chronic version of peak stress, and it leads to serious mental and physical health issues, including depression, anxiety, and even chronic illness. Some signs of burnout:
- Emotional exhaustion: Feeling drained, depleted, and unable to cope
- Depersonalization: Developing a detached, negative, or indifferent attitude toward work, responsibilities, or others
- Reduced personal accomplishment: Feeling ineffective, unproductive, or lacking impact
Generational stress?
Historically, most people feel peak stress in their 40s or 50s when work demands and responsibilities are high and often paired with heavy family demands – teenagers, aging parents, financial pressure, etc. But according to a recent survey, the younger generations are now experiencing peak stress and burnout, even in their 20s.
Cynically, we could say that the younger generations are less adept at handling stress. Their stress capacity is low because they were so coddled, protected, and over-therapized that they never developed stress resiliency. Or, unlike older generations, maybe younger people grew up with social media, doomscrolling, excessive screen time, more political and social division, and less certainty about their future. Either way, people in their 20s and 30s are stressed out, too.
The food factor
Psychologists point their fingers at several causes of peak stress and burnout, but most miss something big: nutrition.
Certain nutritional deficiencies destroy stress capacity. And stress itself further depletes certain nutrients. It can happen at any age, but the younger generations seem to have it worse. They eat more junk/fast food, stay indoors, and they’re more likely to become vegetarians and less likely to use health-focused supplements.
Here are the common deficiencies that wreck our capacity to handle stress and how to correct them fast:
1. Omega-3 fatty acids
DHA and EPA (mostly DHA) are crucial for emotional resilience and cognitive function. A lack of omega-3s is linked to increased anxiety, depression, and poor stress coping. Brain inflammation from deficiency can worsen mental strain.
Take a high-DHA fish oil supplement to correct this common deficiency. Flameout DHA-Rich Fish Oil (Buy at Amazon) fits the bill. Take 3 softgels daily.
2. Magnesium and zinc
Magnesium regulates the HPA axis, which controls stress responses and supports GABA, a calming neurotransmitter. Low magnesium heightens anxiety, restlessness, and sensitivity to stress. It’s also depleted by chronic stress itself, creating a vicious cycle.
Zinc modulates the brain’s response to stress by influencing the hippocampus and neurotransmitter balance. Low zinc levels are associated with anxiety, irritability, and impaired stress regulation.
Take the chelated form of both minerals to ensure absorption. Elitepro Vital Minerals (Buy at Amazon) is the top choice.
3. Vitamin D
Vitamin D modulates inflammation and supports serotonin synthesis. Insufficient vitamin D is associated with depression, anxiety, and chronic stress. Low levels impair your ability to manage cortisol.
Take high-dose microencapsulated vitamin D containing Labrasol for optimal bioavailability. That’s one softgel daily of D Fix High Absorption Vitamin D.
4. Other deficiencies
- Vitamin B Complex (especially B6, B9, B12) – These vitamins are critical for producing neurotransmitters like serotonin and dopamine, which regulate mood and stress.
- Iron – Iron is vital for oxygen transport to the brain and dopamine synthesis. A deficiency (much more common in females) is associated with the amplification of perceived stress and reduced mental resilience.
- Vitamin C – It’s not a common deficiency, but this antioxidant buffers cortisol levels and supports adrenal gland function during stress. A lack of vitamin C makes it easy to feel overwhelmed.