During high stress, the hippocampus (the part of the brain that creates and retrieves memory) and the pre-frontal cortex (decision-making, attention) are compromised by high levels of cortisol. And when chronic stress sets in, the brain can actually shrink in size, trapping you in a state of forgetfulness and low concentration. Usually, these lapses are temporary and, as the stress dissipates, the brain function will usually rebound.
The fix
Make a conscious plan for change. It may help to write your thoughts down, known as “expressive writing”, as this pushes you to find clarity on what’s happening, encourages you to slow down and creates an emotional distance by actually seeing your situation on paper/screen.
A 2023 meta-analysis of 31 randomised studies involving over 4,000 participants found that expressive writing produced a significant reduction in depression, anxiety, and stress.
There may not be an immediate clear-cut answer, and it seems a simplistic fix, but allocating time for logical thinking and journaling around a seemingly overwhelming situation can help diminish its potency.
To deal with the stress itself and alleviate its effects, every expert will recommend some form of exercise, whether it is gentle walking in nature or a cardiovascular workout. The science says that exercise helps to reduce the stress response by regulating cortisol, releasing dopamine and serotonin (the happy hormones), improving sleep and acting as a distraction from what’s bothering you.
One study, from Massachusetts General Hospital, found that those who exercised more showed lower stress-related brain activity, which meant exercise seemed to be positively changing how the brain itself processed stress.
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