{"id":5793,"date":"2023-07-20T01:18:10","date_gmt":"2023-07-19T18:18:10","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=5793"},"modified":"2023-07-20T01:18:10","modified_gmt":"2023-07-19T18:18:10","slug":"the-stress-cognition-connection-and-how-to-mitigate-it","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=5793","title":{"rendered":"The Stress Cognition Connection, and How To Mitigate It"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">M<\/span>ost of us assume that our <a href=\"https:\/\/www.wellandgood.com\/brain-health-aging\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/brain-health-aging\/\">brains will stay pretty healthy<\/a> until relatively late in life. But our lifestyles can make a major difference. In particular, chronic stress can lead to lower cognitive function\u2014no matter our age.<\/div>\n<p>This is major, because cognition plays a significant role in our daily lives. Specifically, neurologist <a href=\"https:\/\/gia.miami\/about\/gia-team\/dr-antonello-bonci-md\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/gia.miami\/about\/gia-team\/dr-antonello-bonci-md\/\">Antonello Bonci, MD,<\/a> of <a href=\"https:\/\/gia.miami\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/gia.miami\/\">GIA Healthcare<\/a>, says that cognition refers to the brain\u2019s ability to focus, learn, complete tasks, solve problems, and memorize things. So if you want to be able to operate both effectively and efficiently throughout life, learning how to <a href=\"https:\/\/www.wellandgood.com\/stress-management-benefits\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/stress-management-benefits\/\">manage your stress<\/a> is a must.<\/p>\n<h2>Symptoms of chronic stress<\/h2>\n<p>Feeling momentarily stressed is part of being human. Feeling chronically stressed, however, doesn\u2019t (or at least, shouldn\u2019t) have to be.<\/p>\n<p>\u201cStress is a natural response that we [evolved] to protect ourselves from potential threats, or to make ourselves more aware of unsafe situations,\u201d Dr. Bonci says. When faced with stressful encounters, the brain releases stress hormones\u2014adrenaline, noradrenaline, and cortisol\u2014which in turn leads to a faster heartbeat, quickened breath, and tense muscles ready to pounce; these are all signs of edging into a fight-or-flight response. \u201cIt\u2019s a survival mechanism enabling mammals (including humans) to react quickly to a potentially life-threatening situation,\u201d Dr. Bonci explains.<\/p>\n<p>While this sequence of events is helpful when faced with dire situations, such as escaping dangerous encounters, stress-triggered responses aren\u2019t always accurate, Dr. Bonci explains. \u201cOur brain can overreact to stressors that are not life-threatening,\u201d he says. When this happens\u2014and a person becomes chronically stressed\u2014we go into survival mode, and Dr. Bonci says that it can have a negative impact on our <a href=\"https:\/\/www.wellandgood.com\/how-stress-affects-body\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-stress-affects-body\/\">physical<\/a>, mental, emotional, and, yes, cognitive functions.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/stress-cognition\/\" current-title=\"Chronic Stress Can Lead to Lower Cognitive Function\u2014But Here Are 7 Ways To Mitigate It\" current-image=\"GettyImages-stress-cognition-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-01-19\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/stress-cognition\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/stress-cognition\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/stress-cognition\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>\u201cOne of the most frequent cognitive effects is forgetfulness or misremembering things,\u201d he says. \u201cChronic stress can also lead to a rigid thinking behavior, so that when we are under stress, we are more likely to make decisions based on our usual habits.\u201d<\/p>\n<blockquote>\n<p>&#8220;One of the most frequent cognitive effects is forgetfulness or misremembering things.&#8221; \u2014Antonello Bonci, MD<\/p>\n<\/blockquote>\n<p>That\u2019s not all. Dr. Bonci says that chronic stress activation can also lead to constant worrying, which can potentially manifest into anxiety. What\u2019s more, being perpetually stressed can take a notable toll on our concentration and focus.<\/p>\n<p>\u201c[Chronically-stressed individuals] can usually pay close attention to the situation causing stress, but they cannot direct their attention to nearly anything else,\u201d he says. \u201cIn more severe cases, people can experience the wandering of their attention from one topic to another even during important meetings or conversations.\u201d This inability to focus can, in turn, lead to poor performance at work, reduced function at home, and a lack of presence overall.<\/p>\n<h2>How stress affects the brain<\/h2>\n<p>Quite literally, stress has the ability to change our brains. \u201cShort-term stress in the body\u2014physical, mental, emotional, even existential\u2014instigates cells to shift into \u2018danger mode,\u2019\u201d says neurologist and herbalist <a href=\"https:\/\/drmaya.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/drmaya.com\/\">Maya Shetreat, MD<\/a>. \u201cIn danger mode, cell function favors survival rather than optimal function. In the brain, the effects manifest differently in [every] individual but can include insomnia, low mood, poor focus, forgetfulness, and even headaches.\u201d<\/p>\n<p>That said, human cells are resilient and built to bounce back once the stressor passes. The problem is, if you\u2019re chronically stressed, cells don\u2019t have the chance to recuperate.<\/p>\n<p>\u201cRepeated and prolonged stress can lead to both short- and long-term changes in our brain circuits\u2019 activity, interfering with cognition, attention, and memory,\u201d Dr. Bonci says. This happens because, in stressful situations, some areas of the brain are so engaged in survival mode, that others are left with a lack of energy to process, he explains.<\/p>\n<p>While we can sustain this state for a short period of time, it can eventually overwhelm the body and mind, to the point that being in a perpetual fight-or-flight state can rewire the brain.<\/p>\n<p>\u201cSeveral <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2907136\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2907136\/\">scientific studies<\/a> have demonstrated that animals experiencing prolonged stress have less activity in those brain areas controlling higher-order functions, such as the prefrontal cortex,\u201d says Dr. Bonci. These systems are responsible for problem-solving, decision-making, personality expression, self-awareness, the ability to learn and remember, and more. So, without them intact, you could become a totally different person altogether.<\/p>\n<h2>Trauma and cognition<\/h2>\n<p>Not all stressful situations are dire, however, some stressors are so profound that they can change the state of cells permanently, Dr. Shetreat says. \u201cThis is known as trauma,\u201d she says. \u201cIn those cases, the cells get \u2018stuck\u2019 in danger mode. When unaddressed, pathways in the brain can eventually change and chronic conditions can arise as a result. Together with other risk factors, people may present with PTSD, depression, anxiety, OCD, dementia, and more. Even addiction is thought to be related to this mechanism.\u201d<\/p>\n<h2>How to reverse the effects of stress on cognition<\/h2>\n<p>Considering chronic stress can lead to long-lasting, if not permanent mental changes, it\u2019s important to address the issue head-on. But if all these effects of stress are, well, stressing you out, know this: There are steps you can take to mitigate the problem.<\/p>\n<p>\u201cThe brain changes induced by stress can be reversible depending on the type and duration of stressful situations, individual vulnerability, and social environment,\u201d Dr. Bonci says. Counteracting the maladaptive brain changes induced by stress can reduce cognitive dysfunctions and lower the risk of developing chronic diseases, he says.<\/p>\n<p>With that in mind, here are seven ways to relieve the burden of stress.<\/p>\n<h3>1. Talk to a healthcare professional<\/h3>\n<p>There\u2019s no shame in working on your mental health\u2014in fact, nowadays, it\u2019s typically applauded. (See: Hats that joke &#8220;<a href=\"https:\/\/chillhouse.com\/products\/brb-going-to-therapy-baseball-hat\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/chillhouse.com\/products\/brb-going-to-therapy-baseball-hat\">BRB Going to Therapy<\/a>&#8221; and t-shirts that pronounce &#8220;<a href=\"https:\/\/themayfairgroupllc.com\/collections\/mayfair-x-chris-klemens\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/themayfairgroupllc.com\/collections\/mayfair-x-chris-klemens\">I Love My Therapist<\/a>.&#8221;) One of the best ways to seek help is to talk to a reputable healthcare professional well-versed in the topic. \u201cReaching out can help you cope better with stress and become more resilient,\u201d Dr. Bonci says. \u201cEarlier intervention may reduce complications induced by a prolonged-stressful situation.\u201d<\/p>\n<h3>2. Establish a routine<\/h3>\n<p>You know all those TikToks and Reels putting morning and evening routines on a pedestal? While they may seem over-involved or even impossible to maintain, routines are key for handling stress, Dr. Bonci says.<\/p>\n<p>\u201cStress is often unpredictable, so it can be helpful to focus on controlling the things that we can,\u201d he explains. This can manifest in many ways but it\u2019s most helpful when a routine is centered around health and connection. Think: adequate sleep, nutritious meals, regular <a href=\"https:\/\/www.wellandgood.com\/physical-ways-relieve-stress\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/physical-ways-relieve-stress\/\">exercise<\/a>, and <a href=\"https:\/\/www.wellandgood.com\/social-connection-longevity\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/social-connection-longevity\/\">quality time with loved ones<\/a>. Having an ongoing manageable to-do list centered around certain hours can help, too.<\/p>\n<h3>3. Prioritize good sleep hygiene<\/h3>\n<p>Stress can make falling and staying asleep more difficult, so it\u2019s important to make your sleep space as relaxing as possible. \u201cStress can result in sleep difficulties, inducing a vicious cycle,\u201d Dr. Bonci says. \u201cHaving healthy sleep habits, like avoiding tech devices before sleeping, going to bed and waking up at the same time each day, and not consuming caffeine after noon can really help.\u201d<\/p>\n<h3>4. Make time to unwind<\/h3>\n<p>Life is about more than just AM and PM routines, work, and sleep. Dr. Bonci says that it\u2019s important to make time to relax outside of your core self-care responsibilities so that you can truly recharge. Catch up on your favorite shows, grab lunch with a friend, take a bath, sit outside\u2014you do you.<\/p>\n<h3>5. Get organized<\/h3>\n<p>Circling back to those to-dos, Dr. Bonci says that having a concrete list of tasks for each day can help make managing your daily workload less stressful. \u201cIt is also advisable to categorize your tasks by priority, accomplishing things that are more urgent first,\u201d he adds.<\/p>\n<h3>6. Avoid drugs and alcohol<\/h3>\n<p>Here in 2023, more and more people are leaning into the <a href=\"https:\/\/www.wellandgood.com\/sober-curious\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/sober-curious\/\">sober-curious<\/a> lifestyle, and for good reason. \u201cWhile these substances may initially give the feeling of helping with stress or anxiety, many studies have shown that they can create major health problems as well as worsen your symptoms,\u201d Dr. Bonci says.<\/p>\n<p>That said, Dr. Shetreat points out that psychedelics are one of the most exciting therapies on the medical horizon. \u201cWhat we\u2019re discovering is that, with appropriate support before, during, and after, psychedelics can rewire the brain out of trauma and chronic stress pathways, and literally shift cells to function more optimally again,\u201d she says. \u201cMost top academic centers around the world now have research dedicated to exploring the benefits of psychedelics for treatment-resistant depression, OCD, PTSD, dementia, eating disorders, and sexual trauma.\u201d (Important to note, however, is that psychedelics remain illegal in most of the U.S.)<\/p>\n<h3>7. Ask about TMS<\/h3>\n<p>If it feels like nothing is working to alleviate your stress, Dr. Bonci suggests looking into transcranial magnetic stimulation (TMS). \u201cIt\u2019s a non-invasive and non-painful brain stimulation technique that modulates brain activity through the delivery of magnetic pulses,\u201d he says. \u201cBased on the frequency of pulses delivered, TMS can help our brain circuits to better function, and to reduce anxiety, insomnia, and depression.\u201d<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Most of us assume that our brains will stay pretty healthy until relatively late in life. But our lifestyles can make a major difference. In particular, chronic stress can lead to lower cognitive function\u2014no matter our age. This is major, because cognition plays a significant role in our daily lives. Specifically, neurologist Antonello Bonci, MD, &hellip;<\/p>\n","protected":false},"author":3,"featured_media":5794,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-5793","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/5793","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5793"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/5793\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/5794"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5793"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5793"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5793"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}