Understanding the Nervous System: Brain, Stress & Emotional Health
By Andreana Jackson | Wellness • Mental Health • Miami
There’s a quiet truth many of us are living with but rarely pause to examine: stress is no longer occasional—it’s constant.
On this episode of The Balance with Andreana Jackson, we move beyond surface-level wellness into something far more foundational—the nervous system. This conversation brings together two medical experts, Dr. Delvena Thomas, Board-Certified Psychiatrist and Lieutenant Colonel, and Dr. Heather Britton, Board-Certified Neurologist, to explore how stress is not only experienced—but processed, stored, and expressed within the brain and body.
What unfolds is both scientific and deeply human.
Where Stress Begins: The Nervous System Explained
To understand stress, we first have to understand where it lives.
The nervous system is divided into two key parts: the central nervous system (brain and spinal cord) and the peripheral nervous system, which includes the autonomic system responsible for regulating involuntary functions.
Within that system, two forces are constantly at play:
- The sympathetic nervous system (fight-or-flight)
- The parasympathetic nervous system (rest-and-digest)
When the body perceives stress, it activates the sympathetic system—releasing hormones like cortisol and adrenaline.
“Stress affects the hypothalamus and amygdala… it produces cortisol and adrenaline, leading to rapid heart rate, anxiety, and elevated blood pressure.” — Dr. Heather Britton
“Prolonged stress can affect memory, concentration, and even your personality—because it impacts the prefrontal cortex.” — Dr. Heather Britton
What this means in real terms: stress is not just a feeling. It is a full-body physiological response that directly impacts brain function.
The Cost of Chronic Stress
While short-term stress can be beneficial—helping us react quickly or stay alert—chronic stress tells a very different story.
“Stress in small doses is protective. But prolonged stress tears the body down.” — Dr. Delvena Thomas
“We’ve been conditioned to believe constant stress is normal—but it’s one of the reasons we see higher rates of hypertension, diabetes, and anxiety.” — Dr. Delvena Thomas
In today’s culture—fast-paced, hyper-connected, and constantly stimulated—many people are operating in a prolonged stress response without realizing it.
Over time, this can lead to:
- Anxiety and depression
- High blood pressure
- Sleep disturbances
- Cognitive decline
The body, quite literally, was never designed to stay in survival mode.
Watch & Listen to the Full Episode
To experience the full conversation and insights from both experts:
🎥 Watch on YouTube:
https://youtu.be/V4InlPIH03g?si=4jb1NVp5INsH3YUF
🎧 Listen on Spotify:
https://open.spotify.com/episode/0PwUDEQssvdWZAARp9G8tD?si=2rAhMdqRRvOGQSonWYjkDw
Stress Is Learned: The Generational Component
One of the most compelling parts of the discussion centers on how stress is not just experienced—it’s learned.
From childhood environments to cultural norms, the way we process stress is often shaped early in life.
“You often learn how to manage stress based on how you saw your family handle it.” — Dr. Heather Britton
Dr. Thomas expands further, introducing the concept of vicarious trauma—how historical experiences, systemic challenges, and lived environments can contribute to elevated stress levels across generations.
This adds an important layer: stress is not always individual—it can be collective.
Interrupting Stress in Real Time
Understanding stress is one thing. Managing it is another.
When asked how to regulate stress in the moment, Dr. Thomas offers a practical and immediate solution: breathing.
“You have to break the cycle. Engage your parasympathetic system through breathing—that’s what calms the body.” — Dr. Delvena Thomas
A simple method:
- Inhale deeply through the nose
- Hold for several seconds
- Exhale slowly through the mouth
- Repeat
This technique—often referred to as box breathing—helps shift the body from a heightened state back into calm regulation.
It’s a reminder that sometimes the most powerful tools are also the simplest.
Modern Stressors: The Role of Technology
Beyond biology, modern life introduces its own set of stress triggers.
From constant notifications to social media consumption, the nervous system is rarely given a moment to reset.
The result? A state of continuous stimulation that can disrupt focus, sleep, and emotional balance.
Mindfulness—being present and intentional—becomes increasingly difficult in a world designed for distraction.
Protecting Brain Health Over Time
As the conversation shifts toward aging, one key theme emerges: brain health is built daily.
Dr. Britton highlights several ways to protect cognitive function and reduce the risk of conditions like dementia:
- Maintain a nutrient-rich diet (Mediterranean-style)
- Stay physically active
- Engage socially
- Continue learning new skills
“You have to keep your brain active—learning new skills creates new neural connections.” — Dr. Heather Britton
Stress management, once again, plays a central role—reinforcing how interconnected mental and physical health truly are.
Living in Balance
At its core, this episode reflects what The Balance has always been about: awareness.
Not eliminating stress—but understanding it.
Not avoiding life—but learning how to move through it with intention.
Because balance isn’t something we find once.
It’s something we practice—daily.
Final Thought
Stress may be inevitable—but living in a constant state of it is not.
And sometimes, the most powerful reset begins with something as simple as a breath.
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