Unmasking The Brain Stress Myth

In our ongoing quest to illuminate the intersection of Myth and Mindfulness, we turn our attention to a pervasive misconception: that chronic stress has no physical impact on the brain. This myth often leads to a lack of urgency in addressing stress, as it is perceived as a purely psychological issue. However, the reality is far more complex.

The Inaccurate View:  Chronic Stress Has No Physical Impact on the Brain

Origins of the Myth

The notion that chronic stress has no physical impact on the brain may stem from a historical view of stress as a purely psychological phenomenon. This perspective often overlooks the complex interplay between psychological states and physiological responses. As a result, many people underestimate the physical toll of chronic stress on brain health.

Common Misconceptions

Here are some enhanced versions of the common misconceptions about stress, supported by references and quotes from research papers and books:

1. Stress is purely psychological:

Historically, stress was often viewed as a psychological issue. For example, in the 19th century, conditions like “neurasthenia” were described as nervous disorders, emphasising the psychological aspects of stress.

2. Stress is manageable through willpower alone:

The idea that stress can be controlled through mental toughness has roots in cultural narratives of resilience. For instance, the concept of “stiff upper lip” in British culture emphasises maintaining composure under stress, suggesting that willpower alone can manage stress.

3. Physical symptoms are psychosomatic:

Historically, some physical symptoms were attributed to psychological causes. The term “hysteria” was once used to describe conditions now recognised as having physiological bases. Akin to this phrase often associated with stress-related ailments as being “all in your head“. This historical perspective reflects a time when physical symptoms were often seen as manifestations of psychological distress.

4. Stress is a sign of weakness:

Admitting stress is often stigmatized, leading to underreporting and inadequate management. This stigma is reflected in phrases like “suck it up,” which encourage individuals to endure stress without showing vulnerability, implying that admitting to stress is a sign of weakness. Historically, terms like “basket case” were used to describe someone who was stressed out and unable to cope, further reinforcing the notion that being overwhelmed by stress is a sign of personal failing rather than a common human experience. These expressions contribute to a culture where acknowledging stress is seen as a sign of vulnerability or weakness.

Beyond the Mind: The Physical Consequences of Chronic Stress

Neuroscience and Physiology Insights

Chronic stress can lead to significant changes in the brain’s structure and function, impacting areas crucial for memory, emotion regulation, and cognitive processing. Prolonged exposure to stress hormones like cortisol can impair cognitive functions and increase vulnerability to mental health issues.

1. Structural Changes:

Impact on Key Brain Regions: Chronic stress is associated with reductions in the volume of certain brain structures. For example, the hippocampus, which plays a vital role in forming and storing memories, can shrink. This can lead to difficulties in learning new information and recalling memories. The prefrontal cortex, involved in decision-making and cognitive functions, is also affected, potentially impairing judgment and problem-solving abilities. Additionally, the amygdala, responsible for emotion regulation, may become more reactive, leading to heightened emotional responses and increased anxiety.

2. Neuroplasticity and Neuronal Health:

Dendritic Atrophy Explained: When we talk about dendritic atrophy, we’re referring to the shrinking of the branching extensions of neurons called dendrites. These dendrites are crucial for receiving signals from other neurons. Chronic stress can lead to this atrophy, reducing the density of spines on dendrites. Spines are small protrusions on dendrites where synapses form, allowing neurons to communicate with each other. This reduction in spine density impairs neuronal plasticity, which is the brain’s ability to adapt and change in response to new experiences. Impaired plasticity can contribute to cognitive impairments and increase the risk of mental health disorders like depression and anxiety.

If we look at the UK, around 60% of adults experience anxiety that interferes with their daily lives in any two weeks period, and approximately 8 million have some form of anxiety disorder. There is a greater prevalence among women, with around 63% of global cases. The same is true for Depression with nearly 20% of women compared to 14% of men reporting experiences. What is more concerning when you consider the impact of stress is that the age group with the fastest growth rate of depression is 16 to 29 years old with 28% reporting symptoms

3. Inflammation and Brain Health:

Understanding Inflammation: Chronic stress triggers an inflammatory response in the brain, which can damage brain cells and exacerbate age-related cognitive decline. Inflammation is the body’s natural response to injury or infection, but when it becomes chronic, it can harm tissues. In the brain, chronic inflammation can contribute to the development of neurological conditions, including dementia and stroke. This inflammation disrupts the normal functioning of brain cells and can lead to long-term damage if not managed properly.

To put that in perspective currently, there are approximately 900,000 people with dementia in the UK. Projections suggest that this number could rise to around 1.06 million in 2025, and by 2040, the number of people with dementia in England and Wales alone is projected to reach 1.7 million, which is significantly higher than all previous forecasts.

The prevalence of Stroke in the UK is evident with is being one of the major causes of disability and death, with evidence suggesting the inflammation from chronic stress was a key contributor.

Contributions and Further Exploration

Dr. Tara Swart: A neuroscientist and author, has extensively discussed the impact of stress on brain health. Her work emphasizes the importance of managing stress to improve cognitive function and overall well-being. You can explore her insights through interviews and podcasts, such as her appearance on “The High Performance Podcast,” where she discusses stress, brain health, and lifestyle changes for better mental resilience. Watch her discuss this with Stephen Bartlett on his DOAC Podcast:

Dr. Joe Dispenza: known for his work on the mind-body connection and stress management. He emphasizes the role of meditation and mindfulness in reducing stress and improving brain function. His YouTube videos and books, such as “You Are the Placebo,” offer practical advice on managing stress through mental practices. Watch his eye-opening views here:

Jay Shetty: Jay Shetty, a purpose coach and author, often discusses stress management and mental well-being. His podcasts and webinars provide strategies for reducing stress and improving mental health. For example, his collaboration with Calm offers self-care exercises and stress management techniques for HR leaders. For a double whammy here’s a blog from Jay where he talks to Dr Joe Dispenza

Dr. Bruce Lipton: Dr. Lipton’s work on epigenetics and the mind-body connection highlights how stress can affect our biology. His lectures and books, such as “The Biology of Belief,” explore how stress impacts our cells and overall health. You can find his talks on YouTube and through his website.

Dr. Yonghua “Michael” Zhang: His work emphasises that chronic stress not only increases the risk of mood disorders like anxiety and depression but also affects cognitive performance, leading to disorganisation and forgetfulness. He notes that stress can cause structural changes in the hippocampus and prefrontal cortex, impacting memory and executive functions. This is a lovely article that explains his POV and work.

Dr. Kerry Ressler: highlights how stress can affect brain function, particularly in areas responsible for memory and cognitive tasks. If you like full one medical journals, then check this one out.

Dr. Bruce McEwen: In his book The End of Stress as We Know It  he offers a comprehensive understanding of chronic stress’s impact on the brain and overall wellbeing and health.

Conclusion

Understanding that chronic stress has a profound physical impact on the brain empowers us to take proactive steps towards mitigating its effects. By recognising the scientific evidence and challenging common misconceptions, we can foster a deeper understanding of how stress influences our well-being.

We must be proactive in the management of chronic stress. Within our getting started guide we advise this really needs to be a starting point. You can read that blog here

It will explain what stress really is (and it’s probably not what you think!) The 5 types of stress, its main impacts, as well as giving you a quick stress self-assessment.  This enables you to get real about your own stress levels.  It also lists lots of ways to start offsetting the stress – as we’re all different so the most options the better – find what works for you and pop it in your toolbelt.  

By embracing these strategies, we can navigate the complexities of stress and wellness with a clearer understanding of the interplay between our minds, bodies, and environments.