Unfortunately, stress is part of life. Understanding the impact that chronic stress has on the brain and learning methods for management is a major factor in overall well-being, and that includes the well-being of the brain.

William James said, “The greatest weapon against stress is our ability to choose one thought over another.” However, that is easier said than done for most of us. The word ‘chronic’ means that something occurs over an extended period of time, or at frequent intervals. In the realm of stress hormones, chronic exposure can result in significant negative changes in the structure and function of the brain. Our memory can be impacted as well as our ability to process thoughts and regulate our emotions. Knowing that stress can lead to these issues, it’s only a matter of time before we start stressing about our stress!

In relation to the effect of stress on our memory and ability to learn, the elevated levels of cortisol are what can cause shrinkage of the brain. Cortisol is a hormone that has been referred to as our “built-in alarm system” and controls mood, fear, and motivation. Cortisol isn’t a bad thing, in fact, it has a lot of important tasks like regulating blood pressure and our sleep/wake cycles. However, chronic stress triggers the increase of cortisol, which prolonged exposure isn’t great for a lot of our bodily systems but as far as the brain is concerned, the ability to form new memories can be hindered. One of the things we do regularly for our clients here at A Mind For All Seasons is testing their cortisol levels. We do this to hopefully avoid the negative impacts on the brain by taking precautions, then making adjustments if necessary.

Within the brain there is a small epicenter where emotions are processed, this is called the ‘amygdala’. When we are experiencing chronic stress, the amygdala goes into hyperdrive and puts emotions on high alert, impacting the brain’s ability to manage emotional responses. In addition to the amygdala, the prefrontal cortex of the brain, where decision-making and impulse control take place, is also negatively affected by stress. It’s no wonder we often feel run-down and overstimulated simultaneously because of stress!

Inflammation can manifest in the brain due to chronic stress. When the brain is inflamed, the side effects can range from mood disorders to changing the actual structure of the brain. Inflammation can be a contributing factor of Alzheimer’s and a trigger for impaired neuroplasticity. The brain has a miraculous ability to adapt and form new neural connections, a process called neuroplasticity in which our nerve cells communicate with one another throughout the body. Chronic stress wreaks havoc on this function, resulting in difficulty learning, solving problems, and even being creative. When we struggle with neuroplasticity, we also struggle to cope with challenges.

Now that we’re stressing about the detrimental effects of stress, let’s consider the ways and methods we can implement to combat it.

Of course we’re going to give all of our favorite answers: exercise, nutrition, and quality sleep. The role these factors play in our well-being are crucial, and they really do encompass so many of our bodily systems and brain functions. Exercising regularly boosts natural stress relievers called endorphins while also increasing blood flow to the brain, which not only improves mood but also our cognitive function. A balanced diet consisting of antioxidants, omega-3 fatty acids, and other needful nutrients supports brain health while also reducing inflammation. Nutrition plays a crucial part in combating the effects of chronic stress on the brain. Sleep is also essential for our cognitive health and improves our ability to achieve emotional well-being. For tips on how to improve your sleep quality, check out this article:

https://www.webmd.com/sleep-disorders/tips-reduce-stress

Of course there are additional factors that come into play when managing and reducing stress is the goal. Implementing the practice of mindfulness and meditation has been shown to reduce cortisol levels while promoting relaxation. Other benefits include establishing resilience to stress, regulating emotions, and increased focus. Establishing strong social connections is another buffer against chronic stress. By engaging in activities that promote social interaction and building relationships, we can have an emotional support system and reduce feelings of isolation. Learning to practice time management not only allows room for these connections, but prioritizing tasks and activities plays a huge role in reducing stress. Not only are last-minute worries and rushes avoided but knowing that there is time in our busy lives for social connections can make the busier, more demanding tasks easier to push through with something to look forward to.

In conclusion, it’s a well-known fact that stress is unhealthy. When we take into consideration these negative impacts chronic stress can have on our brains, it’s great motivation to learn to manage and reduce the stress in our lives. Though elimination would be ideal, the concept that stress isn’t part of life is unrealistic. Using these tools and methods to combat stress can not only improve our overall well-being, but also assists with the achievement of a balanced and fulfilling life.

Applying the words of William James and “choosing one thought over another” and opting for a positive outlook rather than one of doom and catastrophe, we can train our brain to focus on the good. In fact, in this article published by the Mayo Clinic, the concept of positive thinking has been shown to produce benefits such as a longer lifespan and a stronger ability to handle stress. In fact, they even write that, “When your state of mind is generally optimistic, you're better able to handle everyday stress in a more constructive way. That ability may contribute to the widely observed health benefits of positive thinking.”

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950

Another great way to gauge the importance of managing stress and maintaining a positive outlook would be to consider the closer it gets us to having A Mind For All Seasons of life!
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