Stressed Out
As a grad student, I am constantly surrounded by people who are stressed out, all the time. Highly neurotic about tests, presentations, clinical practice, social lives, etc., we all seem to be living on the edge of sanity for several weeks or months at a time. But, what happens when we’re stressed? What are the effects? Especially for long periods of time? We can’t just quit grad school.
First off, stress is a very natural part of life. Stressing about that exam, the argument you had with your spouse, or that presentation you have to give tomorrow at work are all natural responses to our environment and are likely short-term single events. Long-term, or chronic, stress is where it gets tricky and can be harmful to our brains and bodies.
The top two sources of stress in the U.S. right now are money and work. Big surprise, I know. So when someone is dealing with chronic stress, it may be due to an over demanding job, long-term illness, paying the bills that never stop coming, etc. Whatever it is, chronic stress is not doing us any favors (Bernstein, 2016).
Stress causes a chain reaction in our brains. When you experience something stressful, the amygdala (in charge of emotional processing) sends a signal of distress to the hypothalamus. The hypothalamus communicates with the rest of the body so that the stressed individual has the energy to either fight or flee. The outward reactions of this are an increased heart rate and an adrenaline rush. Cortisol (a hormone) is also released, which helps the body get some of that spent energy back. When the stressful event is over, the body returns to normal and cortisol levels fall (Bernstein, 2016).
However, while single stressful events are not really a big deal, cortisol buildup in the brain can have some long-term effects. With chronic stress, the body is making more of this cortisol than it can release. In turn, this can detrimentally affect the brain’s ability to function well. Synapse regulation can be disrupted, which can make someone feel less social and avoid interaction with others. Chronic stress can also shrink the prefrontal cortex, which is responsible for memory and learning (Bernstein, 2016).
So what can we do about it? I can’t help that grad school is hard all the time, and you have to have a job so…try to establish some control over your situation. We are often stressed because our situation is unpredictable. Focus on what is predictable - have a routine, for example. Find something that can be constant in your life. Along with this, get organized. I know I feel the most stressed when everything feels out of order. Utilize a calendar, make a list, etc. so that it feels more manageable. Make sure you’re sleeping well too. Get a consistent sleep schedule going and stick to it. Finally, don’t hesitate to reach out for help. If you’ve been stressed for a long time, it may be helpful to talk to someone (like a counselor) so that you can protect yourself and your future brain health (Harvard Health, 2021).
Stress is inevitable, but we can protect ourselves by understanding what it does and implementing ways to cope with it.
References:
Bernstein, R. (2016). The mind and mental health: How stress affects the brain. Health and Human Services. Retrieved from https://www.tuw.edu/health/how-stress-affects-the-brain/.
Harvard Health. (2021). Protect your brain from stress. Harvard Health. Retrieved from https://www.health.harvard.edu/mind-and-mood/protect-your-brain-from-stress.
Challenges/Points:
Stress is a natural part of life; however, chronic stress can have detrimental effects on our brain health.
Chronic stress can cause a buildup of cortisol, which can impact our functioning, socialization, and memory.
Examine your stress levels to see if you need to make some changes to protect yourself.
Questions:
Can you name a seriously stressful event or time in your life?
How do you normally handle stress?
Are you dealing with chronic stress right now?
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