Manjula Veeranna
Founder & CEO, International Institute For Cognitive and Learning Sciences®
Manjula Veeranna is a former classroom teacher, Principal, Neural Educator, and Learning Scientist who has spent the last two decades empowering teachers and students with scientific knowledge and human values. With a multidisciplinary background that includes post-graduation in Arts, Science and Education, as well as certifications in Educational Psychology from YALE University and Neural Education, USA, Manjula is the Founder & CEO of the International Institute For Cognitive and Learning Sciences®. She is an expert in skill-based knowledge innately related to children, parents and teachers.
In today’s fast-paced world, balancing work, personal life and self-care can often feel like a challenging task. We’ve all experienced moments where we feel stretched thin, overwhelmed by the demands of daily life. Yet, within these challenges lies a profound opportunity for growth and fulfillment. By tapping into the brain’s remarkable ability to adapt, we can transition from merely surviving to truly thriving in every aspect of our lives.
Neuroscience has illuminated pathways to unlocking the brain’s full potential, transforming life’s obstacles into stepping stones for personal growth. Let’s delve into how understanding the brain’s health and functioning can enhance our overall well-being and help us flourish.
The Brain’s Strength During Stress
The mere mention of stress can instantly make us feel tense. But here’s a surprising truth: stress isn’t always the enemy. In fact, it’s a natural part of life, playing a crucial role in our survival. When faced with stress, the body releases cortisol, a hormone that heightens alertness and energy, preparing us to tackle challenges head-on. This immediate stress response can actually boost cognitive function when managed properly.
Dr. Robert Sapolsky, a leading neuroscientist, explains in his book Why Zebras Don’t Get Ulcers that stress itself isn’t inherently harmful; it is chronic, unrelenting stress that poses risks to our mental and physical health. However, when we learn to manage stress effectively, it can strengthen our brain through a process known as neuroplasticity—the brain’s ability to reorganise itself by forming new neural connections. Imagine teaching students simple stress management techniques like deep breathing or mindfulness. Not only can these practices help them navigate academic pressures, but they can also show them that stress, when handled constructively, can be a powerful catalyst for personal growth.
Lifelong Learning and Neuroplasticity
One of the brain’s most remarkable features is its ability to change and adapt throughout life, known as neuroplasticity. This capacity for growth supports our ability to learn new skills, overcome challenges and reinvent ourselves at any age. Embracing a growth mindset, as psychologist Carol Dweck advocates, aligns with neuroplasticity by encouraging us to view challenges as opportunities for growth, promoting resilience and a lifelong love for learning.
In the classroom, leveraging neuroplasticity means encouraging students to see challenges as growth opportunities. Teachers can promote a growth mindset by praising effort over innate ability, offering feedback focused on improvement, and creating a safe environment where mistakes are viewed as valuable learning experiences. This approach not only enhances academic performance, but also instills resilience and a love for learning, preparing students to navigate future challenges effectively.
Moving Our Body, Boosting Our Brain
We all know that exercise is good for our bodies, but it’s also one of the best things we can do for our brain. Physical activity doesn’t just keep us fit; it supercharges our brain health. Exercise stimulates the production of brain-derived neurotrophic factor (BDNF), a protein crucial for the growth and survival of neurons, particularly in the hippocampus—the brain’s memory and learning center.
Dr. John Ratey, an expert on exercise and brain function, emphasises in his book Spark: The Revolutionary New Science of Exercise and the Brain that “exercise is the single best thing we can do for our brain in terms of mood, memory and learning.” Integrating short physical activity breaks into our day or incorporating movement-based activities in the classroom can significantly enhance focus, mood and cognitive performance, making learning more effective and enjoyable.
The Joy of Connecting with Others
Humans are inherently social creatures and our brains thrive on connection. Building and maintaining relationships isn’t just beneficial for our social lives; it’s crucial for our mental health and overall well-being. Social interactions release neurotransmitters like dopamine and oxytocin, which help us feel good and build resilience.
Dr. Daniel Siegel, a pioneer in interpersonal neurobiology, highlights that our brains are literally shaped by the relationships we cultivate. He says, “Our brains are designed to be shaped by the relationships we have with others.” Promoting a collaborative environment, whether at work, in the classroom, or in personal life, strengthens these connections, contributing to happiness and resilience. Imagine a classroom where students regularly support each other’s learning or consider how meaningful conversations and strong relationships enrich our own lives.
Emotions as a Gateway to Cognitive Space
It is believed that our emotions are more than just feelings—they’re the gateway to accessing the cognitive spaces in our brains where real thinking, learning and decision-making happen. When we take the time to understand and manage our emotions, we’re not just keeping ourselves calm; we’re actually opening up pathways in our brains that allow us to think more clearly, learn more effectively and make better decisions.
Cultivating Emotional Intelligence (EI) has shown us how powerful it can be to regulate emotions through mindfulness and self-awareness. By mastering our emotions, we can tap into our brain’s full potential. This isn’t just about being emotionally balanced—it’s about unlocking creativity, improving focus and making the most of our cognitive abilities.
In the classroom, we’ve seen firsthand how teaching students to recognise and manage their emotions can transform their ability to learn. When they’re able to calm their emotional responses, they create the mental space needed to really engage with the material. It’s incredible to watch how emotions, when handled well, can actually become the key to unlocking our best thinking and learning. This is true not just for students, but for all of us, as we navigate the challenges of life.
The Power of Rest and Recovery
In our go-go-go culture, rest often feels like a luxury. But neuroscience tells us that rest, especially sleep, is essential for maintaining brain health and overall well-being. During sleep, the brain performs critical functions like removing toxins, consolidating memories and forming new neural connections.
Dr. Matthew Walker, a leading sleep researcher, emphasises in his book Why We Sleep that “sleep is the single most effective thing we can do to restore our brain and body health each day.” Adequate sleep is not just about feeling rested; it’s crucial for memory, emotional regulation, and cognitive function. Integrating short breaks into our work or study time, such as using the Pomodoro Technique—25 minutes of focused work followed by a 5-minute break—can enhance productivity. Educating students (and ourselves) about the importance of sleep and promoting healthy sleep habits can lead to better cognitive and emotional balance.
Feeding Our Brain the Right Way
Our brain, one of the most energy-hungry organs in our body, relies heavily on the food we eat to function optimally. Specific nutrients play a critical role in maintaining brain health and sharpness. Omega-3 fatty acids, found in foods like fatty fish, walnuts and flaxseeds, are essential for healthy brain cells, supporting cell membrane integrity and effective neuron communication, key for learning and memory.
Antioxidant-rich foods like berries, dark chocolate and leafy greens protect the brain from oxidative stress, which can lead to cognitive decline. Dr. Lisa Mosconi, a neuroscientist and nutrition expert, advocates for a Mediterranean-style diet rich in fruits, vegetables, whole grains, and healthy fats as particularly beneficial for brain health. Teaching students and ourselves about the importance of nutrition and offering healthy food options can support cognitive function and overall well-being.
Experiencing Joy Through Flow
Have we ever been so deeply absorbed in an activity that time seemed to fly by? That’s what Mihaly Csikszentmihalyi calls Flow—a state of complete Immersion and Engagement in what we’re doing, where we lose track of time because we’re so involved and fulfilled. This state of Flow is not only enjoyable but also linked to heightened creativity, productivity and overall happiness.
Csikszentmihalyi’s research shows that achieving a state of Flow is key to finding joy and meaning in work and daily activities. Whether it’s designing a project that aligns with our skills and interests or encouraging students to pursue activities that fully engage them, finding Flow can transform the way we approach challenges and work.
Embracing Agility and Resilience in Work and Well-Being
Stress and work demands are a part of life that we can’t avoid. But how we choose to perceive and handle them can make a huge difference. By focusing on our strengths and adopting practices that boost our brain health, we can navigate stress with resilience, creativity and a sense of agility. Being agile in both our minds and emotions means we can adapt quickly when life throws us a curveball, turning what might seem like setbacks into opportunities for growth.
In the classroom, we’ve seen how creating a positive environment and growth-oriented feedback can really help students view challenges as stepping stones for development. When we encourage resilience, promote a positive outlook on learning and work, and teach students to be agile in their thinking, we equip them to handle stress more effectively. This approach not only helps them face life’s demands with confidence but also allows them to respond with flexibility and grace, no matter what comes their way.
Thriving Amidst Life’s Demands
Life’s demands can sometimes feel overwhelming, especially when deadlines loom and goals seem out of reach. But by embracing a positive, holistic approach to brain health, we can not only meet these demands but also thrive. It’s about tapping into our full potential, not just getting through the day.
By prioritising regular breaks, physical activity, social connections, mindfulness, sleep and good nutrition, we create a foundation that supports both our brains and overall well-being. Experts like Dr. Carol Dweck, Dr. Mathew Walker, Dr. John Ratey, Dr. Siegel, Dr. Mosconi, Dr. Kabat-Zinn and Daniel Goleman remind us that taking care of our brains goes beyond merely preventing problems; it’s about unlocking our ability to live fulfilling and meaningful lives. Goleman, in particular, emphasises the importance of emotional intelligence in managing life’s pressures and enhancing our ability to navigate challenges with resilience and clarity.
Ultimately, thriving isn’t just about surviving; it’s about flourishing. By nurturing our brains, we enhance our cognitive abilities, emotional resilience and overall sense of fulfillment, even when faced with life’s most demanding moments. As we navigate the challenges of work and life, let’s remember to harness our brain’s potential, allowing us to thrive with purpose, joy and grace.
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