How Chronic Stress affects the Brain
Not all stress is bad. A bit of stress is healthy for us in that it can motivate us and make us more productive. Also overcoming stressful events can make us more resilient in life. Stress is also helpful when danger is present as it turns on our fight-flight response. This gets our adrenaline pumping and increases our oxygen intake, heightens our senses, as well as increasing our heart rate. Cortisol also gets released which is helpful in restoring lost energy during the process. When the threat is over cortisol levels drop and our body returns to homeostasis.
It’s when stress continues for extended amounts of time that it becomes a problem. Cortisol is a necessary hormone in moderation in that it helps store and process memories, as well as helping to regulate blood sugar levels, but when we have too much cortisol and it builds up, this is when it becomes dangerous.
Most of us know the effects stress can have on our body, such as increased risk of heart attack, high blood pressure, poor immune system, among many others things, but I want to focus on the effect stress has on the brain.
Chronic stress can be defined as intense stress that is sustained over a long period of time. Chronic stress actually changes the physiology of the brain. It can shrink our brain. The prefrontal cortex, responsible for memory and learning, reduces in size when exposed to intense prolonged stress.
Repeated stress can also lead to inflammation. Normally the brain is protected by a blood-brain barrier, but long-term stress can weaken this barrier causing inflammatory proteins to get into the brain. Inflammation in the brain can lead to a number of mental disorders. This can also create an imbalance of white and gray matter in the brain which can affect the speed of electrical signals used to communicate information throughout the brain, affecting our problem solving and decision making skills.
Studies also show that people who live with chronic stress are less rational, and have less self control over their emotions. This is because under stress, areas in the brain such as the right amygdala have higher activation. This can lead to irrational fears that override our usual ability for rational decision making.
After a while prolonged stress can cause a vicious cycle where it hardwires the brain to create pathways between the hippocampus and the amygdala causing the brain to become predisposed to stress. We literally become addicted to it.
Stress can also kill our brain cells. Even though it doesn’t affect the formation of new brain cells, research shows that stress can cause newly produced neurons to die within a week.
Using neuroplasticity to rebuild the brain
The good news is, our brain has an incredible ability to rebuild itself under the right conditions. Easier said than done though. Ninety percent of what we think, feel, and do is recycled from the past. When we are under constant stress we revert back to what is easy by falling back into the same patterns. We have a biologically bias towards self-preservation, which favours the path of least resistance.
No need to worry though, because neuroplasticity makes it possible to change our brain. Our brain gets shaped and changed everyday by our experiences. So the key is to break the cycle by creating new positive habits that create new neural pathways in the brain. The more we use these new neural networks and repeat these positive habits, the more they get reinforced, and the more we remould our brain into our desired state.
Some of the things that we can do to help form new brain networks include exercise, as regular exercise increases neurogenesis, which helps the production of new brain cells. It also has an anti-inflammatory effect on the body and brain improving our cognition and mood.
Mindfulness and meditation are other ways we can rebuild our brain as they not only reduce stress but research has also proven that they can help regenerate brain cells and also encourage new neural connections to form. This is because of the attention and concentration they require, and also because engaging in regular meditation or mindfulness helps to regulate our emotions and thoughts. They turn on our relaxation-response and help rewire our brain towards more positive ways of living.
Another way to encourage neuroplasticity is by regularly engaging in social networks that are stimulating and rewarding. When we form social connections with people who give us positive experiences as well as the exchange of thoughts, feelings, and ideas we help trigger new neural connections and get the brain firing. This is why elderly people need regular social interaction to stop their brain from declining and to help ward off dementia. It’s one of the most important things we can do to keep our brain in its best condition.
Constant learning and having a growth mindset also help generate new neural connections as the brain thrives on stimulation and learning new skills. People who keep their brain active through education are also better able to deal with stress, experience less depression, and also have a better cognitive reserve, which is a backup of thinking abilities that makes them more resilient and able to cope with change.
These are just some ways we can restore our brain so we can reshape our life. There are plenty of other ways, but actively engaging in life in a positive way is the aim, because it’s our experiences that mould our brain. This will stop our brain from declining so we can continue to thrive in life.
If you want to help build a consistent wellness habit to get stress under control try my 52-Week Wellness Planner to cultivate mindfulness, self-care, and live more intentionally.
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To learn how to reprogram your thoughts using Cognitive Behavioural Therapy grab a copy of the Cognitive Behavioural Therapy Handbook.
