How Stress Shuts Down the Mind On and Off the Water

We’ve all been there: You’re going about your day all chill and then something comes along that spikes your stress level. Suddenly, your heart is racing, your breath is shallow, and you are having trouble paying attention to what is going on! Anything can set us off whether it be a conversation with a spouse, a meeting with a co-worker or tangling your line for the 10th time that day. The question to ask yourself is: “Is this how I want to be? Is this how I want to show up for myself and others? Is this how I want to FEEL”?

In last night’s Off the Water, therapist Pam Chapman (who brings 14 years of experience to the table) walked us through how to identify these “spikes” in distress and—more importantly—how to reel them back in.

1. Know Your Baseline: The Emotional Thermometer

Each of us has a unique “baseline” where we operate most of the time. If you are at a baseline of around 1-5 (on a 10 point scale) your brain’s executive functioning is in charge; you’re making good decisions and thinking clearly.

However, when stress spikes, your brain shifts from that logical “captain’s chair” to a primal state. When you’re at an 8 or 9, you aren’t just “annoyed”—your body is physiologically reacting to a threat. To put it bluntly, your brain simply shuts down. 

In this high stress mode you might say things you don’t want to say, forget things and do a whole bunch of crazy stuff you wouldn’t even think of doing when you are “below a 5”.

Becoming familiar with your “baseline number” and recognizing your number on the scale is the first step to regaining control. The Subjective Units of Distress Scale (SUDS) is a self-assessment tool used to measure the intensity of anxiety, fear, or discomfort on a numeric scale, typically 0–10. It can be super useful to use this scale to visually see where your stress levels usually “hang out” and then more helpful to see your peaks.

2. So What to Do When You Are In That Stress Mode?

The most important take away from last night’s session is that you can’t bring yourself back to calm by using intellect: how could your mind be helpful if it has shut down? Another interesting thing shared was to use the same 1 or 2 techniques each time. This will train your brain to recognize those techniques and help you calm yourself faster. Instead of thinking your way out of it, try these tricks instead.

  • The “I Am Calm” Breath: Inhale for two counts and state: “I am,” exhale for four counts “Calm, 2, 3, 4”. It’s a rhythmic way to reset the nervous system. You can even use your hand to help you count.
  • Modified Box Breathing: Inhale for a 4-second count, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. If 4 seconds feels like too much when you’re stressed, start smaller. Even a 2-second “box” (inhale 2, hold 2, exhale 2, hold 2) can signal your brain to slow down.
  • Sensory Grounding: Focus on the environment. For example if you are on the river, listen to the specific sound of the water, feel the temperature of the water through your waders, or watch the flight pattern of a single dragonfly.
  • Shocking the System: If you need to take it up a notch and breathing just isn’t enough to break a high-activation state. Give these a try:
    • Hold your hand or face under cold water
    • Hold your hand in a bucket of ice water
  • Cold Exposure: Splashing cold river water on your face or wrists can trigger a physiological “reset.”
  • Tapping: This involves physically tapping points on your body to engage both hemispheres of the brain. It’s a discreet way to lower activation, whether you’re in a drift boat or a boardroom. It’s important to tap your left side and then your right rapidly if you want. A quick internet search will give you an idea of how this works.

3. Just walk away

None of us want to say things we don’t want to say or do things we will be embarrassed about later. If you need a break, take one! A walk around the block or just into the next room can be enough to allow you some time to calm down. 

4. Communicating your “Number”

Managing stress isn’t just a solo sport. We discussed how using a numerical scale (1–10) helps our families and fishing partners understand what we need. Instead of saying “I’m fine” (when you aren’t), telling a loved one, “I’m at an 8 right now and need ten minutes of quiet,” gives them a clear roadmap on how to support you.

The Takeaway:

Mental health, much like fly fishing, is a skill that requires practice. By utilizing these tools regularly, you aren’t just managing stress—you’re practicing neuroplasticity, literally retraining your brain to find its way back to calm more quickly.

What’s Next?

We want to see you out there! Check fishingthegoodfight.org  for upcoming events in Colorado, Georgia and Online and join us for our next session.

Jim Flint