Are you ready to unlock the secrets of your brain's performance under stress? Discover how chronic stress and elevated cortisol levels could be sabotaging your memory, concentration, and overall cognitive function. We'll reveal the differences between eustress and chronic stress, and how each uniquely impacts your brain. We delve into the critical role of the hippocampus in memory and learning, and examine how prolonged stress can lead to structural changes and deficits. Plus, we'll discuss the detrimental cycle of stress, cortisol, and cognitive impairment, and emphasize the importance of sleep in memory consolidation.
Tune in for our bonus segment (episode 96: You Can Calm Your Mind: Affirmations for Inner Peace and Stress Relief) where we share powerful quotes and affirmations to help you manage stress more effectively.
Engage with us by sharing your personal experiences on stress and cognitive function on our social media platforms.
Here are the earlier episodes from our Unveiling Cortisol series:
Don't miss out on our review of "Burnout: Unlocking the Stress Cycle" by Amelia and Emily Nagoski in Foundation Friday episode 94, which is packed with practical self-care advice.
We close with an inspiring quote from David Rock of the NeuroLeadership Institute,
“May your cortisol levels stay low, your dopamine levels high, your oxytocin run thick and rich, your serotonin build to a lovely plateau, and your ability to watch your brain at work keep you fascinated until your last breath. I wish you well on your journey.”
Are you ready to unlock the secrets of your brain's performance under stress? Discover how chronic stress and elevated cortisol levels could be sabotaging your memory, concentration, and overall cognitive function. We'll reveal the differences between eustress and chronic stress, and how each uniquely impacts your brain. We delve into the critical role of the hippocampus in memory and learning, and examine how prolonged stress can lead to structural changes and deficits. Plus, we'll discuss the detrimental cycle of stress, cortisol, and cognitive impairment, and emphasize the importance of sleep in memory consolidation.
Tune in for our bonus segment (episode 96: You Can Calm Your Mind: Affirmations for Inner Peace and Stress Relief) where we share powerful quotes and affirmations to help you manage stress more effectively.
Engage with us by sharing your personal experiences on stress and cognitive function on our social media platforms.
Here are the earlier episodes from our Unveiling Cortisol series:
Don't miss out on our review of "Burnout: Unlocking the Stress Cycle" by Amelia and Emily Nagoski in Foundation Friday episode 94, which is packed with practical self-care advice.
We close with an inspiring quote from David Rock of the NeuroLeadership Institute,
“May your cortisol levels stay low, your dopamine levels high, your oxytocin run thick and rich, your serotonin build to a lovely plateau, and your ability to watch your brain at work keep you fascinated until your last breath. I wish you well on your journey.”
Welcome to Reverse Reset Restore, where we delve deep into the fascinating world of health, wellness, thoughts and behaviours. My name is Sally and in today's episode we're taking a closer look at the body's primary stress hormone, cortisol, and how it plays a pivotal role in our responses to various challenges and stimuli in our lives. Join me as we explore the intricate connections between cortisol levels and our overall health, uncovering insights that may just revolutionize the way you approach your own well-being. Change comes from within. Hi and welcome to Reverse Reset Restore. We have been running a special 6 part series on the stress hormone cortisol, dropping a new episode at the beginning of each month. This is month number 4, and in the previous three episodes we've looked at how cortisol impacts our immune system, its association with weight gain and how it plays a role in cardiovascular health. If those topics sound interesting to you, I've added the links for the previous three episodes in the series in the show notes to help you access them quickly. In today's episode, we are delving into the intricate relationship between cortisol and cognitive function, exploring how excessive stress can impair memory, hinder concentration and compromise overall cognitive performance, and I'll share some of the most common symptoms of cortisol's impact on our cognition.
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Stress is a normal part of our lives. No matter how much you might try to simplify your life and minimize stressful situations and experiences in your life, it's going to happen. There is simply no way to avoid it, and that's okay. Good. John Berkman wrote there is no such thing as a stress free life. No evidence has ever been presented which suggests that a stress-free life can ever be achieved. Stress can be managed, relieved and lessened, but never eliminated, and while that news may sound a little bit sad and distressing, it's important to remember that stress is actually an important part of our existence. And remember, not all stress is bad.
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There is a thing called eustress, which is often referred to as good stress and that plays a vital role in our lives by providing motivation, promoting growth and enhancing performance. Eustress arises from situations that are perceived as challenging yet manageable, and this type of stress can energize and inspire us to take action and push our limits and achieve our goals. Eustress still activates the body's natural stress response system, so it's still triggering the release of hormones like adrenaline and cortisol, which heighten alertness and focus. So, whether you're experiencing good stress or bad stress, it's still impacting our bodies because cortisol is being released. The difference is that the cortisol release with eustress that good stress is short-lived, where chronic stress, caused by distress or feeling overwhelmed or having negative experiences etc. Makes itself nice and comfy. It is in it for the long haul. You could kind of look at the two as very separate types of relationships. So eustress is the fun, simple summer fling and chronic stress is that long-term toxic relationship we just can't seem to find our way out of. So the bottom line is we can't remove stress or avoid it, but we can learn to manage it before it manages us. Watch out for our bonus episode. I'll be taking you through some affirmations and quotes which you can use to help reduce stress or the accompanying anxiety or feelings of being overwhelmed. Or the accompanying anxiety or feelings of being overwhelmed, as we've discussed in previous episodes of the series.
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While cortisol serves as a vital component of our stress response system, prolonged exposure to high levels can wreak havoc on cognitive abilities like memory and concentration, as well as physically compromising our brain. Take the hippocampus, for example. Hippocampus is a seahorse shaped region nestled in the brain's temporal lobe, and it plays a vital role in memory and learning. Unfortunately, high levels of cortisol can significantly impact this crucial structure, potentially leading to atrophy or shrinkage, adding to the complexity. While the hypothalamic pituitary adrenal HPA axis typically regulates the stress response, the hippocampus can also exert control over it. However, when stress impairs the hippocampus, it can disrupt this regulation, exacerbating the stress response in a harmful cycle. Given the abundance of cortisol receptors within the hippocampus, it becomes particularly susceptible to the detrimental effects of stress. We're going to take a look now at some of the ways cortisol impacts our cognition. Let's look at memory.
Speaker 1:
One of the most striking effects of prolonged stress in elevated cortisol levels is its impact on memory. Research has shown that chronic stress can disrupt the intricate processes involved in memory formation and retrieval. In times of stress, cortisol floods the brain, particularly the hippocampus, and this excessive cortisol can impair the functioning of the hippocampus, leading to deficits in both short-term and long-term memory. Now, cortisol flooding the brain is normal. It's part of what our system is set up to do, right, because it wants to kick in that fight, flight, freeze responses, those ancient survival instincts that we have within each of us. However, when we've got too much cortisol going on in there, it can really impair and impact on our cognition in ways that makes it hard for us to actually function, and studies have demonstrated a clear link between chronic stress and memory problems. One such study found that individuals with higher levels of perceived stress performed significantly worse on memory tests compared to their less stressed counterpart. I don't know about you, but I know that when I have to take a test, especially as part of a job interview, my brain turns to Skittles. This stress overrides my memory and my good sense, which only further compounds the stress. It's a vicious cycle.
Speaker 1:
Research conducted at the University of California, berkeley revealed that prolonged exposure to stress hormones can lead to structural changes in the brain, particularly in areas associated with memory. Brain, particularly in areas associated with memory Yep, the good old hippocampus, is bearing the brunt of our chronic cortisol levels. As cortisol levels remain elevated, it can also interfere with sleep patterns, further exacerbating memory problems. Now, sleep plays a crucial role in memory consolidation, and disruptions in sleep quality or duration can impair the brain's ability to encode and retrieve information effectively. We'll be looking at the effects of cortisol on our sleep hygiene in a future episode of this special series. If you identify yourself as a poor sleeper, that might be an episode that could benefit you, so be sure to subscribe so you don't miss that episode when it drops.
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Concentration, in addition to memory concentration, is another cognitive function profoundly affected by chronic stress and high cortisol levels. When faced with a stressful situation, the body's natural response is to enter a state of heightened alertness, known as the fight or flight response. While this response is essential for survival in the short term, prolonged activation can impair our concentration and focus. So excessive cortisol can disrupt neurotransmitter balances in the brain, particularly dopamine and norepinephrine, which are essential for maintaining attention and concentration. As cortisol levels remain elevated, individuals may experience difficulties in sustaining attention or staying focused on tasks and filtering out irrelevant information. Focused on tasks and filtering out irrelevant information. Robert M Sapolsky, author of Behave the Biology of Humans at Our Best and Worst, says stress also desynchronizes activation in different fronto-coiotical regions, which impairs the ability to shift attention between tasks. Research has shown that chronic stress can lead to attentional biases towards threat-related stimuli, further hampering concentration abilities. A study published in the Journey of Experimental Psychology found that individuals under chronic stress exhibited increased distractibility and decreased attentional control compared to non-stressed individuals.
Speaker 1:
Stress-related cognitive impairments can have significant implications for both academic and occupational performance. Students and children are included in this. Under chronic stress may struggle to concentrate during lectures or lessons. They might find it difficult to retain information for exams or perform well on assignments. Similarly, professionals facing high levels of stress at work may find it challenging to meet deadlines, make critical decisions and communicate effectively with colleagues.
Speaker 1:
Beyond memory and concentration, chronic stress can have far-reaching effects on overall cognitive function. Cognitive function encompasses a broad range of mental processes, including reasoning, problem solving and decision making. Prolonged exposure to stress hormones like cortisol can compromise these cognitive abilities, leading to impairments in everyday tasks and responsibilities. Studies have shown that individuals experiencing chronic stress often report difficulties in cognitive domains such as mental flexibility, working memory and executive function. Chronic stress can disrupt the prefrontal cortex, a brain region responsible for higher order cognitive processes, leading to deficits in decision making and problem solving abilities At the extreme end of the cognitive scale. Consistently high cortisol levels have been linked to an increased risk for brain related disorders like Alzheimer's and dementia.
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Now that we know just how stress can take a toll on both the brain and, specifically, the hippocampus, identifying signs indicative of elevated cortisol levels is essential. Here's a compilation of common symptoms to be aware of, and if you feel like you're seeing a number of these show up, I encourage you to speak to your doctor or a therapist for help. Anxiety, memory issues, depression, clouded thinking or experiencing brain fog, irritability, elevated blood pressure, fatigue, digestive problems such as diarrhea, constipation or nausea, weight fluctuations whether that's a weight gain or weight loss, skin related issues like thinning or bruising or stretch marks, sleep disturbances like insomnia or night sweats, headaches, muscle weakness. Of course, this is not a definitive list or even all-inclusive to elevated cortisol and cognition, and these symptoms are common with many other illnesses and disease. But one of the best things you will ever do for yourself is becoming much more present and in tune with your body. Knowing when it's working well and when it isn't could help you make better choices for your body and your health.
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Now, I've talked about this a little bit in previous episodes, but one of the techniques that I now do is when I'm experiencing pain or discomfort or something just feels off, whether it's a headache that just doesn't seem to want to go away, or at the moment I've got some like what I call the wobbles, and this has started to present after I've started a short term job. I've been asking my body questions. What are you trying to tell me? And I know that that seems like a really irrational thing to do. We're not taught to talk to our body and ask it to respond right. But our bodies are our vehicle and the body's language is to communicate to us through pain and through discomfort. So, learning to build a relationship with your body which is one where you talk to it and ask it to tell you and listen for that still small voice in your mind, that's your instinct, right? That can kind of facilitate some of that dialogue that you're having with your body. You can begin to build this idea of what your body might be trying to tell you when you're feeling unwell. And for me, while I'm still learning, I'm recognizing that when I'm out of sorts, when I'm in pain or when I'm just not feeling well, whatever it may be, that instead of just feeding it some pills and hoping it goes away, that now I'm a much more active participant in asking my body to share with me why it might be speaking to me in this language. And it is actually amazing what will come up. And so I've learned now, by asking my body questions and by listening to the responses, that still small voice, that I can make some changes that have helped me and decrease my stress levels primarily, among other things.
Speaker 1:
So the impact of cortisol on cognitive function and how it rolls over to every other part of your body really cannot be overstated. Chronic stress and elevated cortisol levels can impair our memory, it hinders concentration, it can compromise your overall cognitive performance, and understanding the mechanisms underlying these effects is crucial for each of us for developing effective strategies to mitigate stress-related cognitive impairments. And the good news is is that we don't have to accept stress as our go-to way of living. As Michael Hetherington says, stress is largely self-inflicted, so the ability to manage stress more effectively comes from managing oneself. As we navigate the complexities of modern life, prioritizing stress management techniques and adopting healthy coping mechanisms becomes increasingly important. Whether through mindfulness practices, regular exercise or seeking social support, finding ways to reduce our stress can help safeguard our cognitive function and promote, obviously, our overall well-being.
Speaker 1:
Don't forget to tune into our bonus episode, where I'll take you through some quotes and affirmations to help you manage your stress more effectively. I invite you to share your thoughts and your experiences on stress and cognitive function in the comment section or join the conversation on our Facebook and Instagram pages. Together, let's explore ways to nurture a healthy mind in a stressful world. You might also be interested in tuning into our Foundation Friday episode 94, which looked into the book Burnout Unlocking the Stress Cycle by sisters Amelia and Emily Nagoski. It's got some really practical ways of looking after yourself and safeguarding yourself so you don't get to the point where you burn out. I love this week's final quote. It feels like a prayer or a blessing. It comes from David Rock, the director of Neuro Leadership Institute, which is a leading global research organization and the pioneer of bringing neuroscience to leadership. He says run thick and rich. Your serotonin build to a lovely plateau and your ability to watch your brain at work keep you fascinated until your last breath. I wish you well on your journey.
