Stress is a common emotion in our fast-paced lives, where daily events can feel overwhelming and blurred. When experienced short-term, stress can be beneficial, acting as a motivator, enhancing performance, and improving productivity. However, when stress becomes excessive or prolonged, it can lead to anxiety, resulting in impaired concentration and decreased performance. If left unaddressed, chronic stress can have lasting detrimental effects on the brain and overall well-being. In this article, we will explore the changes that take place when one experiences stress, the impact chronic stress has on one’s brain, and several coping strategies.
Physiological changes experienced during stress
Eyes and ears send visual and auditory information, respectively, to the amygdala.
When danger is perceived, a distress signal is sent to the hypothalamus.
The hypothalamus sends signals to adrenal glands, which stimulates the production of epinephrine (adrenaline).
Epinephrine is pumped into the bloodstream, which increases the rate of blood flow to vital organs and triggers the release of glucose & fats from temporary storage sites. This brings about several physiological changes including:
Increased rate of heartbeat & blood pressure
Increased breathing rate
Increased alertness
Senses like sight and hearing become stronger
Increased energy supplied throughout the body
As the effect of epinephrine subsides, the hypothalamus releases corticotropin-releasing hormone (CRH) should the brain continue to sense danger.
CRH travels to the pituitary gland, triggering the release of adrenocorticotropic hormone (ACTH)
ACTH travels to the adrenal glands, prompting them to release cortisol. This causes the body to stay on high alert till the threat fades.
Effects of chronic stress on brain regions
Amygdala:
- There is a decrease in spinal density in the medial amygdala, indicative of increased anxiety.
Hippocampus:
- Stress causes dendrites to shrink and decrease in spinal density.
Prefrontal cortex (PFC):
- PFC neurons start to debauch and their dendrites start to shrink. This is related to impaired memory and circadian disruption
- Orbitofrontal cortical neurons start to expand due to heightened vigilance
Long-term effects of chronic stress on the brain
Impact on cognition
Chronic stress shrinks overall brain volume, particularly in the hippocampus & prefrontal cortex. This leads to worse performance on cognitive tests.
Impact on self-control & regulating emotions
Chronic stress can reduce gray matter in the prefrontal cortex, decreasing one’s ability of self-control & regulating emotions.
Impact on memory
Studies conducted on animals have shown that chronic stress can also impact spatial memory (the ability to recall the location of objects in the environment) and spatial orientation. Another study on rats discovered that consistently higher levels of cortisol led to short-term memory declines in older rats. However, more research is needed to understand the impact of chronic stress on humans’ memory.
Impact on mental health
Chronic stress creates more myelin-producing cells and fewer neurons. This causes excess myelin to be deposited in certain areas of the brain, disrupting the timing and balance of communication between neurons. Chronic stress also hampers the body’s serotonin & dopamine systems. These impacts contribute to the onset of psychiatric conditions later on in one’s life.
How to cope with stress?
Identify the source of your stress: Examine your habits and attitude
What are the causes of your stress
How you felt
What was your response
Did you utilize any coping strategies
Avoid unhealthy ways of coping with stress. This includes abusing vices like drugs, binging on junk food & procrastinating. These strategies may reduce stress temporarily but may cause damage in the long run.
Use other methods of stress management that improve your life in the long run.
Engage in physical activity. This doesn’t necessarily mean you have to take up a sport- just moving about releases endorphins and enables you to think more clearly.
Practice mindfulness. This includes embracing gratitude and practicing meditation techniques frequently.
Implement time management strategies like planning out your day/ week in advance.
Reach out to loved ones when you feel overwhelmed. A good social support system can help you get through stressful times.
Reference list
Cherry, K. (2023). 5 Surprising Ways That Stress Affects Your Brain. [online] Verywell Mind. Available at: https://www.verywellmind.com/surprising-ways-that-stress-affects-your-brain-2795040#:~:text=Chronic%2C%20everyday%20stress%20appears%20to.
Harvard Medical School (2011). Understanding the Stress Response. [online] Harvard Health. Available at: https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response#:~:text=If%20the%20brain%20continues%20to.
McEwen, B.S., Bowles, N.P., Gray, J.D., Hill, M.N., Hunter, R.G., Karatsoreos, I.N. and Nasca, C. (2015). Mechanisms of stress in the brain. Nature Neuroscience, [online] 18(10), pp.1353–1363. doi:https://doi.org/10.1038/nn.4086.
Robinson, L. and Smith, M. (2023). Stress Management. [online] HelpGuide. Available at: https://www.helpguide.org/articles/stress/stress-management.htm.
Scott, E. (2021). What Coping Strategies Can Help Manage Stress? [online] Verywell Mind. Available at: https://www.verywellmind.com/what-coping-strategies-are-effective-3144562.
Summa Health (2021). Stress Management: How to Tell the Difference Between Good and Bad Stress. [online] www.summahealth.org. Available at: https://www.summahealth.org/flourish/entries/2021/01/stress-management-how-to-tell-the-difference-between-good-and-bad-stress#:~:text=Good%20stress%20is%20short%2Dterm.
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