The Toll of Chronic Stress on Our Body and Our Brain
Everyone experiences stress. The initial flush of the stress response can be beneficial to our overall well-being. Mild stress enhances attention and memory formation. Without this type of stress, you wouldn’t learn new things, get motivated, or achieve your goals or meet your deadlines. Your brain has a feedback loop established that recognizes when you have had enough of this response and cuts off the neurochemical reaction and you go back to a balanced state of mind. But if your life issues make you believe that you don’t have control over this stress response, you set up a vicious brain cycle that hijacks and changes your brain. This is chronic stress.
In the acute stage of stress, after all of the hormones have been released, your senses become more acute; your memory is sharpened; and, you feel less sensitive to pain. You are alert; have increased strength, endurance, and energy. This allows for your flight or fight response. You are primed for survival. In this acute stage, the neurochemical, norepinephrine is released. This chemical neurotransmitter creates new memories; improves mood; encourages creative thinking; and, stimulates the brain to increase cognitive reserve (new connections in the brain). Short-term stress is a valuable asset and can allow for great things to happen. Our challenge becomes using this short-term stress as a tool and not letting it escalate and stick around to become chronic stress.
Chronic stress has its own signature on our bodies. You even experience physical changes in this state. We constantly trigger the endocrine system which is responsible for growth and development, homeostasis (internal balance), metabolism (body energy levels), reproduction, and response to stimuli (stress and/or injury). In the state of chronic stress, you can gain weight and have increased blood sugar due to the pancreas malfunctioning. The pancreas is overwhelmed with the increased amounts of blood sugar it needs to process. You also put yourself into an increased risk of a heart attack or stroke. During chronic stress your blood pressure is elevated and you deposit fats into your blood. This combination puts your cardiovascular system under great risk for heart attacks and strokes.
Now let’s take a look at our brain under siege from chronic stress. The brain is the control center in the chronic stress cycle. There are two areas of the brain that are specifically affected – the hippocampus (learning and memory) and the amygdale (emotional control). Researchers at UC Berkeley found that chronic stress, through the actions of the stress hormone cortisol, cause the brain to hardwire connections between the hippocampus and the amygdala, creating a vicious cycle of maintained fight or flight response. This type of chronic stress causes brain stem cells to inhibit connections to the prefrontal cortex (learning, memory, executive function) and sets the brain up for anxiety and depression. Research also indicated that chronic stress causes a decrease in brain cells that mature into neurons while affecting learning and memory capabilities. The Dana Institute of Brain Research published that cortisol is so powerful that it can alter the structure of neurons; affect their connections; influence behavior; and, change hormonal processes. This results in increased anxiety; decreased memory and cognitive function.
To be blunt – cortisol kills brain cells. Studies have shown that cortisol can damage and kill cells in the hippocampus (center for learning and episodic memory). There is evidence to show that chronic stress can cause premature brain aging. Yale researchers found that stress actually reduces brain volume and function in otherwise healthy individuals. Finally, cortisol has been shown to make your brain more vulnerable to strokes, aging, and stressful events.
Now we know all of the damage that chronic stress can do to us. I don’t want this knowledge to be just another stressor. Life is easy when everything is going your way. But when your feet have been knocked out from under you and the stress of the situation keeps you immobile, what can you do? The following suggestions are positive steps to navigate through the chronic stress cycle.
It is one thing to understand that stress can have serious results on our brain and body. But it is quite another thing to understand how to break out of the chronic stress cycle. Here is a compilation of stress management techniques drawn from a number of sources:
Keep a daily stress journal. The purpose of this is to identify how much stress you are under, stress triggers, and ways to reduce stress. It will take some time to identify trends and triggers.
After you identify the triggers or sources of your stress, really analyze it. Look for the positive and the negative aspects of your stress. See what actions you can take to change how these triggers affect you.
Develop a positive attitude about your circumstances. Learn what you can control and how to let go of what you cannot control. Be kind to yourself. Positive self-talk will change your attitude.
Say no to things or people that will increase the stress in your life. Be firm but polite when saying no. You will be relieved that you haven’t over-extended yourself.
Develop emergency stress stoppers. When you are feeling overwhelmed at work, home, or at everyday events pull out some immediate stress relief. Here are some emergency stress stoppers:
Count to 10 before you speak
Take 3 – 5 deep breaths
Walk away from a stressful situation and say you will handle it later
Go for a walk
Don’t be afraid to say ‘I’m sorry’ if you make a mistake
Set your watch 5 – 10 minutes ahead to avoid the stress of being late
Break down big problems into smaller parts. For example, answer one phone call a day instead of dealing with everything at once
Drive in the slow lane or avoid busy roads to help you stay calm while driving
Smell a rose, hug a loved one, or smile at your neighbor
Consider meditation or prayer to break the negative cycle
(heart.org, Four Ways to Deal with Stress)
Finding closure: Doing things you enjoy is a natural way to fight stress; try to do at least one thing you enjoy every day; make time for your interests or hobbies
Learn and practice relaxation techniques: To relieve stress, relaxation should calm the tension in your mind/body; yoga, tai chi, progressive relaxation and meditation are good forms of relaxation. With practice you should be able to use any of these skills to experience relaxation.
Practice good eating habits: Avoid too much sugar; eat plenty of fruits and vegetables, whole grains and lean protein. B vitamins, especially folic acid and vitamin B12 are known to prevent mood disorders including depression. You can find these vitamins in spinach, romaine lettuce, lean chicken breasts, meat, fish, poultry and dairy products.
Don’t rely on alcohol, drugs or food to help you fight stress.
Be organized and manage your time wisely.
It can be hard work to get back to balance. However, the payoff is worth the effort.
References:
Bergland,C. (Feb. 2014). Chronic stress can damage brain structure and connectivity. The Athlete’s Way. http://www.psychologytoday.com/em/144019
Buettner, D. (Jun. 6, 2012). 4 easy stress management strategies. Retrieved April 10, 2015 from http://www.psychologytoday.com/blog/thrive/201206/4-easy-stress-management-strategies
Four Ways to Deal with Stress. Retrieved April 9, 2015 from http://heart.org/HEARTORG/GettingHealthy/StressManagement/FourWaystoDealWithStress/Four-Ways-to-Deal-with-Stress_UCM_307996_Article.jsp
Health and Balance. 13 Tips to Manage Stress. Retrieved April 11, 2015 from http://www.webmd.com/balance/guide/tips-to-control-stress
McEwen,B.S.(Sept.2011). The effects of stress on the developing brain. Dana Foundation. http://www.dana.org/Cerebrum/archives/
The Franklin Institute Online, The Human Brain Renew-Stress on the brain. Retrieved Dec. 16,2014 from http://learn.fi.edu/learn/brain/stress.html
Your Amazing Brain, Stress: Your brain and body. Retrieved Dec. 16, 2014 from http://www.youramazingbrain.org/brainchanges/stressbrain.htm