You hear the words ‘I am stressed’ more and more often. But while stress can sometimes feel like an intangible concept to those not dealing with it, its consequences can be quite serious – affecting us both physically and mentally.
Stress-induced physical signals range from teeth grinding to a lowered immune system, increased heart rate and more. These symptoms can come and go. Your mental health can also take a hit. In extreme cases, so bad that scientists from the… Johns Hopkins School of Medicine in Baltimore discovered that stress not only leads to a decline in memorybut can also physically shrink the brain.
Influence of stress on your memory
The study assessed more than 2,000 healthy, middle-aged participants. Scientists found that those who showed high levels of cortisol in their blood (a hormone released after stress) performed worse on memory tests. Further analysis revealed that the brain volume of people with high cortisol levels was also smaller than average, indicating a physical reduction in that gray matter.
The consequences of cortisol
Stress can physically affect the brain through the release of cortisol, whichfight or flight‘ response activates. When cortisol appears in the body, adrenaline also appears, which is intended to provide the body with energy, to flee or defend itself in a dangerous situation. As a result of the release of these hormones into the system, non-imperative bodily functions such as digestion, reproduction and growth are temporarily suppressed. When the body perceives persistent stress, cortisol levels remain at high levels and brain functions will function less well than normal for a longer period of time.
Snapshot
While this study is only a snapshot of stress effects for specific participants, it reminds us of the importance of reducing stress when possible. It also highlights why we should rest, exercise and relax more.
Curious how stress and anxiety can affect your memory? Our colleagues from Women’s Health UK asked an expert to explain this.
How does stress affect your memory in the long term?
Stress can do a lot to your memory, both in the long and short term, says psychologist Dr. Sarita Robinson. “In acutely stressful situations, we may not have the time to record new memories,” she explains. ‘When you try to escape a burning building, your brain works hard to keep you safe. So much attention can be focused on survival that there is no room left in your brain to store events in your long-term memory. There have been cases where disaster survivors have found themselves miles away from the fire without knowing how they got there.”
As for longer-term stress (known as chronic stress), memory can be affected because there is a link between chronic stress and depressive symptoms, which can affect our memory processes. Dr. Robinson adds, “When we face chronically stressful situations, our brains can become tired. It’s physically exhausting to be tense, so our brains are simply too tired to store things.’
Can Stress and Anxiety Cause Memory Problems?
If you’ve ever dealt with stress and/or anxiety, you know that it doesn’t just impact your mental state. It can also worsen your sleep quality. “There are many ways that stress can cause brain fog,” Dr. Robinson agrees. ‘If we don’t sleep well, the glymphatic system (a waste-clearing system in the central nervous system) cannot kick in and remove the waste that crosses the blood-brain barrier during the day. That’s why we suffer from brain fog after a sleepless night.’
She adds that stress can also increase the risk of inflammation. This can stop your brain from working properly, while at the same time increasing anxiety and depression – a real vicious cycle – all of which can also reduce memory processing. ‘Stress can also cause intrusive thoughts, also known as worrying,’ explains the expert. “Because the brain has a limited capacity, we may not be able to think clearly because our brains are full of worries.”
What can you do to prevent memory problems caused by stress?
Reduce stress
Don’t fear, there are some very simple steps you can take to sharpen your memory. ‘The first thing you need to do is identify the situation that is causing stress. Can you do something to remove the stressor? Some people will have the opportunity to make big changes, such as leaving a stressful job, while others will not be in such a fortunate position.”
More self-care
Unfortunately, some stressful situations may be impossible to avoid, such as the illness of a family member. In that case, you should turn to other methods. The psychologist recommends selfcare to do – something that comes in many different forms. For one person, this may mean being offline, going for a long walk or reading a good book. For others, a sweaty boxing class can provide relaxation or perhaps it helps if you can vent to your partner or a friend. These are signs that your body is crying out for more me time.
Sleep better
Furthermore, make sure you get enough sleep, about six to eight hours per night. This is good for your well-being and your memory. Yes, you read that right; even a nap can be good for your mental health. Sweet dreams! There are many more reasons to sleep more, read on.
Enough exercise
Don’t forget to get enough exercise. “It has been shown that intensive exercise (preferably outdoors) is beneficial for your mental health and can also improve your memory function,” the expert emphasizes.
Connect with friends
Friendships also play a crucial role in reducing stress. Everything feels better when you have a friend by your side. Not that many friends? This is how you make new friends as an adult.
If you continue to suffer from memory problems that affect your daily life, talk to your doctor. There may be other serious reasons for memory loss. The same goes for stress: pay attention to your body and if you are concerned, discuss it with your doctor.
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2024-01-17 22:07:57
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