Everyone experiences stress from time-to-time, but when it becomes chronic, it can cause physical and cognitive changes in our brains that affect our daily functioning. Fortunately, our brains have resilience and can regenerate, which allows for recovery even after a long period of stress exposure. Here’s how chronic stress changes the brain and what you can do to reverse it.
The American Institute of Stress defines stress as “the body’s nonspecific response to any demand – pleasant or unpleasant.” This means that stress isn’t necessarily always negative. It’s just how our bodies respond to changes or challenges that require us to adapt.
When faced with a stressor, your body launches its “fight-or-flight” response and releases hormones like cortisol and adrenaline. These chemical messengers prepare you by quickening your heartbeat, raising blood pressure, and increasing mental alertness.
There are four types of stress: acute, chronic, episodic, and eustress. Here’s a breakdown:
Your brain coordinates your body’s stress response through a system made up of hormones and neural circuits. When this system is continuously stressed for long periods of time, brain structure and function begin to dwindle. This becomes problematic as the brain is essentially rewiring itself in response to receiving constant perceived threat signals.
Not only this, but part of your body’s stress response is the production of cortisol. However, chronic stress can lead to high levels of cortisol, which is toxic to brain cells.
Did you know that chronic stress can actually reduce brain volume in certain areas? MRI brain scans have shown that the hippocampus physically shrinks in people with major depression, PTSD, and other stress-related disorders.
When the hippocampus shrinks, it affects your ability to form new memories and retrieve existing ones. The hippocampal volume loss also disrupts the brain’s ability to properly contextualize emotional experiences, potentially making anxiety and fear responses more intense. That being said, this shrinkage isn’t necessarily permanent, as with effective treatment, the hippocampus can regain its size.
Another study examining healthy adults found that experiencing stressful life events over a two-year period led to reductions in gray matter volume in the medial, prefrontal cortex, which is responsible for decision-making, self-regulation, and emotional processing. When the brain experiences this kind of damage, it loses connections between neurons and their branching structures, making it harder for your brain to govern your responses to challenges.
Chronic stress is capable of altering how your brain functions. In fact, people with elevated stress levels are 37% more likely to experience poor cognition compared to those with lower stress levels.
When stress hormones flood your system consistently, they disrupt the balance of neurotransmitters that facilitate clear thinking and mental processing. You might have trouble remembering certain things or you might find it difficult to sit down and focus on a task. If left unchecked long enough, these challenges can affect your work performance, decision-making, and, in some cases, personal safety.
Furthermore, stress can affect cognitive flexibility, which is your brain’s ability to adapt to changing situations and shift strategies when needed. A recent study found that adults with high self-reported chronic stress continued to use ineffective strategies when faced with a punishment, even though it was clearly disadvantageous.
Research shows long-term stress from the Covid-19 pandemic has impacted overall well-being, with chronic illnesses increasing among adults aged 35-44, rising from 48% in 2019 to 58% in 2023. When your body stays on high alert due to ongoing stress, physical changes occur. Your stress response system begins to malfunction, resulting in systemic inflammation, compromised immune function, and disruption of multiple body systems.
This can lead to health conditions like:
Mental health is also vulnerable to stress. Since stress hormones affect neurotransmitter systems involved in mood regulation, chronic stress can lead to anxiety and depression.
The relationship between stress and disease works in both directions. Not only does stress increase the risk of chronic health conditions, but chronic health conditions themselves cause significant stress, creating a sort of feedback loop.
While stress can have a negative effect on your brain, these changes don’t have to be permanent. Here are some ways to not only manage chronic stress but actively restore and improve your brain function.
Mindfulness trains your brain to shift from stress-reactivity to responsive awareness. This creates a mental space between triggering events and your reactions, allowing your brain’s executive function to engage before stress hormones flood your system.
It’s also been proven that mindfulness positively changes brain pathways that are responsible for stress management, focus and attention, memory, and mood regulation. Regularly practicing mindfulness is similar to physical therapy for an injured muscle as you gradually restore brain function through repeated, intentional use.
To add mindfulness into your daily routine, try:
It’s well-established that exercise naturally lowers cortisol levels while triggering the release of endorphins, which are natural mood elevators that counteract stress hormones. Not only that, but research from Harvard shows that people who exercise regularly have larger brain volumes in areas that control thinking and memory. This increased volume means more neural connections, better information processing, and improved cognitive resilience.
To counteract stress-related damage in the brain, keep your body moving by:
Quality sleep helps your brain to recover overnight as it clears out stress-related toxins and repairs neural connections. It’s been proven that even a small sleep deficit can make minor negative events seem like major crises, whereas adequate sleep improves stress-damaged brain areas responsible for emotional regulation, cognitive function, and social interactions.
To improve your sleep hygiene for better stress management:
The food on your plate can determine whether your brain is resilient or vulnerable to stress through something called the gut-brain axis. This two-way communication system connects your digestive tract and central nervous system. In fact, it’s been found that intestinal bacteria actively influences your stress responses and cognitive functions.
This gut-brain relationship also regulates your HPA axis function, the main stress response system in your brain. When functioning properly, your gut microbiome helps reduce the amount of cortisol your body produces during stressful situations.
To maintain healthy communication between the gut and brain, consider:
As social creatures, humans thrive on human connection, which may actually combat stress. Research shows that when you face stressful situations or tasks with friends rather than alone, your body produces less cortisol.
This matters because elevated cortisol damages neural connections, disrupts memory formation, and interferes with emotional processing, while also increasing risks to your cardiovascular and immune systems. By being social during difficult times, you’re not just feeling better emotionally, but you’re physically protecting your brain from physical harm.
If you’ve tried to manage chronic stress on your own and are still experiencing sleep disturbances, memory problems, overwhelming anxiety, or an inability to function in your day-to-day life, it might be time to reach out for support.
At Cura Behavioral Health, we understand the relationship between chronic stress and brain health, which is why our team of mental health professionals uses a holistic approach that addresses both mind and body. Through evidence-based treatments including TMS therapy, medication management when appropriate, and therapeutic interventions customized to your specific needs, we are committed to helping you strengthen your resilience to stress.
To learn more about our services, contact Cura Behavioral Health today.
What is Stress? – The American Institute of Stress
https://irp.nih.gov/blog/post/2023/06/new-neurons-push-away-ptsd
Association of Stress With Cognitive Function Among Older Black and White US Adults – JAMA
Stress in America 2023 – American Psychological Association
What Mindfulness Does to Your Brain: The Science of Neuroplasticity – Real Simple
Exercise can boost your memory and thinking skills – Harvard Health Publishing
The Gut and Brain: A Surprising Connection – BrainFacts.org
Social Relationships Affect How Your Body Responds to Stress – Psychology Today
Determining if TMS therapy suits your mental health journey should involve consultation with a qualified professional. At Cura Behavioral Health, we provide comprehensive assessments to help you make informed treatment decisions.
Don’t let a mental health condition hold you back any longer. Schedule a consultation with Cura Behavioral Health today. Our experienced team is ready to answer your questions and create a personalized treatment plan tailored to your unique needs.
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Dr. Kevin Simonson, an esteemed Medical Director at Cura Behavioral Health, brings over 15 years of experience in psychiatry. A graduate from a top medical school, he specializes in the treatment of mood disorders and anxiety, employing a patient-centered approach. His dedication to evidence-based care and his commitment to advancing mental health practices have made him a respected figure in the field. Dr. Simonson’s leadership ensures the highest standard of care for the community at Cura Behavioral Health.
