The brain is a complex and mysterious organ that, according to recent studies, relies heavily on being free from stress for its functioning. I am sure it has ever happened to you that when you sit quietly to write a letter the words flow freely and writing your letter becomes a simple task. That is, when you are free from any worry (stress) you have the ability to concentrate and remember the elements you need to write an excellent letter.
But I also know that you have experienced the opposite: you want to write a letter under the influence of stress and your intellectual performance is completely different and diminishes. In these conditions, you cannot concentrate, the words do not come out and the end result is that you cannot achieve your goal, you get frustrated and you feel that the task you have is very big.
What happens then? How does the memory preserve and the brain function properly when it is free from stress? And on the other hand, what are the elements that determine that the brain loses the ability to remember things when we are under the effect of stress?
How does stress affect the brain?
Do chronic stress and acute stress affect memory differently? Is there anything we can do to lessen the effects of stress on our memory?
The truth is that recent studies have revealed that stress has a disastrous effect on human memory, mainly on the type of memory that has to do with the ability to locate and relate objects in space (spatial memory). A very simple example of impaired spatial memory is the one that occurs when we forget where we left our car keys. In other words, we are not able to relate an object (keys) with the space (place in the house where we left them).
But the effect of stress on memory depends on the type of stress. If this is chronic, that is to say, of long duration (caused by work or relationship problems, for example), memory is diminished. On the contrary, in situations of acute stress (a traffic accident, for example), the learning process and memory improve because it is stored in the brain area that you have to do with survival.
The memory alteration caused by stress is mediated by a hormone called cortisol or stress hormone, which is produced in large quantities in the adrenal glands when there is a stressful event that affects our lives. Various experiments in animals and humans have shown that cortisol modifies the structure of the brain.
For example, animal experiments have shown that under chronic stress, cortisol decreases the number of brain connections, or synapses, in the front of the frontal lobes, an area of the brain that stores memory of recent events. On the other hand, stress causes a greater amount of white matter (composed of nerve conduction fibers) to form, which proportionally decreases the number of brain cells or neurons.
What to do then to prevent stress from affecting our memory? The following are some suggestions.
- Manage stress. This is the bottom line. Know that in life there are two types of problems, those whose solution depends on one and those whose solution is beyond our reach. Knowing how to focus your energy on solving problems with a specific plan is very important.
- Do exercises daily. The oxygenation of the tissues will improve the function of the organs, including the brain.
- Maintain balanced nutrition. The intake of healthy foods: fruits, vegetables, and fresh fish, will provide the vitamins and antioxidants necessary for proper brain function.
- Prioritize the things we need to remember. It is advisable to make a list, in order of priority, of the most important things that we have to remember.
- Avoid doing several things at once. Especially if they are complicated. The brain can do several actions at the same time, but especially when there is stress, the brain cannot solve all of them and the result is forgetfulness.
- Sleepwell. During sleep, the brain is able to “order and store” the knowledge acquired during the day. People who don’t sleep well have trouble remembering and learning.
- Make an intentional effort to pay attention to the things around us. One of the main reasons why we often do not remember things is that we do not pay attention to details. Being observant and attentive can help us remember things better.