Have you ever noticed how you’re able to power through tough times, but then, right after, you crash? You’re exhausted, sore, mentally foggy — it’s as though the stress you’ve been carrying around suddenly hits all at once. 

This phenomenon is what I call a “Neural Hangover” — and it’s much more than simply feeling “worn out.” Today, I want to take you through the science of why this happens and why it can feel so overwhelming.

The science of a compartmentalizing stress…

Let’s start with the concept of compartmentalization. This is your brain’s way of helping you stay functional, focused, and capable even in the face of mounting stress. When we’re in stressful situations — whether it’s a work deadline, a family crisis, or an ongoing state of uncertainty — our brain is adept at setting these things aside, often in subconscious “compartments,” so we can keep moving forward.

Compartmentalization taps into several key areas of the brain:

• The Prefrontal Cortex (PFC): During stress, the PFC tries to push anything “non-essential” out of immediate focus.
• The Amygdala: Known as the brain’s emotional alarm system, the amygdala is highly activated under stress. It triggers our fight-or-flight response and can keep stress “on hold,” allowing us to stay alert and react quickly if necessary.
• The Hippocampus: This part of the brain processes memory and context. Under prolonged stress, it starts to store emotional memories of stressful events, so your body “remembers” how to feel tense in certain situations — even after the stressor is gone.

These brain regions work in overdrive to help you cope with and compartmentalize stress. However, they’re not designed to hold onto stress for extended periods. Eventually, the mental and physical effects of carrying unprocessed stress start surfacing, leading to the “Neural Hagover.”

Compartmentalizing stress doesn’t make it disappear; instead, it puts stress on hold, keeping it in a low-grade survival mode that affects your body on a deeper level. Your nervous system has been on high alert, pushing past the “danger” — but once that external pressure is gone, your body needs to process and release what it’s been holding.

Afterward, you may experience a Neural Hangover with symptoms such as:

• Body Soreness and Low Energy: Stress can pump up your adrenaline and cortisol to keep you going, but once those wear off, your muscles and energy levels can feel drained, creating that ‘hungover’ feeling.
• Brain Fog and Forgetfulness: All that stress can put your brain in overdrive, making it tough to concentrate or remember little things once the pressure lifts.
• Extra Sensitive to Pain: While stress hormones are high, they can dull pain sensitivity. But afterward, as they fade, you might feel more sensitive to aches, joint pain, or even headaches.
• Mood Swings: When stress hormones suddenly dip, it can leave you feeling low or irritable.

In many ways, a Neural Hangover is your body’s way of telling you it’s ready to come out of survival mode. It’s letting you know that it’s safe to rest, recover, and process the events that your mind and body had to push aside.

How to prevent a ‘neural hangover’…

1. Mindful Movement: Incorporate simple breathing exercises (like box breathing or long exhales) to activate your parasympathetic system and help signal your body that it’s safe to relax, walks, vision drills or gentle yoga flows.

2. Practice the Pause: Take small pauses throughout your day, especially when you’re in high-stress situations. These little breaks can help your brain and body process stress in real time, reducing the build-up.

3. Allow for Emotional Release: Compartmentalized stress often includes unprocessed emotions. Find healthy ways to let these surface — whether through journaling, talking to a friend, or even something as simple as giving yourself permission to cry. This emotional processing helps release stored stress from the nervous system.

4. Prioritize Sleep and Nutrition: Sleep is crucial for the brain to reset. Try to get extra rest if you’re feeling the effects of a Neural Hangover. Nourishing foods rich in protein, healthy fats, and vitamins can support hormone regulation and energy levels.

5. Be Kind to Yourself: The body’s recovery from stress takes time. Acknowledge what you’ve been through and give yourself the compassion to heal fully. Building self-compassion can also lessen the impact of future Neural Hangovers.

Understanding the “Neural Hangover” and the science behind compartmentalizing stress can empower you to move through tough times without burning out. And remember, it’s not just about managing stress but also giving yourself room to recover after the stress has passed.

Feel free to CLICK HERE to access my Neuro-Relief toolkit with a few of my favorite brain based drills for pain, anxiety and fatigue.