The concept of stress – essentially defined as the body’s reaction
when under pressure or threat – has long been studied and known
to impact overall health. The difficulty in determining how much stress
is too much on a body and a brain resides mainly in an individual's
circumstances – their age, socioeconomic status, genetics, psychosocial
resources like healthy support systems, and more. In essence, the very
concept of stress is subjective. The elements required for the potential
to stress
me out may not necessarily be the same needed to stress
you out. Furthermore, in many cases, one may not be consciously aware of stress,
its origins or emotional and physiologic results.
Personal circumstances notwithstanding, more and more scientific research
today is taking a closer look at the type, amount, and duration of stress
experienced by an individual, as one key in helping to unlock the mystery
of stress's effects on the brain and overall health. A recent study
out of the
University of Georgia hypothesized that some types of stress could benefit brain health –
offering protection against depression and building up resiliency and
coping skills.
So, which is it? Is stress bad for your health or suitable for your brain,
or vice versa? The long answer to that question lies in the complex and
intricate functions of your brain and neurological systems and how they
work together when stress comes your way. But the simplified answer to
the "how much stress is too much stress" question can be found
in a phenomenon called the
Goldilocks Principle. If you recall the classic children's story of Goldilocks and the
Three Bears, you'll remember that Goldilocks, after a series of "try
and see" tests, finds that she preferred things in "just-right"
proportion to one another. Porridge that is neither too hot nor too cold.
A bed that is neither too big nor too small, and so on.
When applying the Goldilocks Principle to stress and its impact on the
brain and overall health, it turns out that some types of stress in "just
right" amounts can benefit your brain. Low-to-moderate stress levels
from situations like preparing for a test, writing a speech, getting ready
for a big meeting at work, and so forth can have protective brain health
benefits. When relatively short, these stressful situations can help a
person become more resilient and help the brain learn how to cope even
more effectively against stress in the future. As it turns out, the brain
can benefit from low-to-moderate stress levels when the events don't
last long. These stressors can enhance neurocognitive abilities and
performance in many people. The problem arises, however, when stress tips into the
"extreme" territory and becomes chronic, with no end in sight
(whether consciously perceived or not by the individual experiencing it.)
Much recent research has been enlightening on toxic stress related to
Adverse Childhood Experiences, also known as ACEs. It is estimated that upwards of 30 percent of people
in the United States experienced at least one ACE during their formative
childhood years. The list of ACEs is extensive but can include things
such as abuse, exposure to violence, extreme poverty, household dysfunction,
food scarcity, and more. The underpinnings of this ACE research are rooted
in the notion that children who experience intense and unrelenting levels
of chronic stress early on in their lives can frequently suffer severe
and long-term health effects that might not present themselves until adulthood.
But what if the extreme stressors present themselves later in life? Are
we better equipped to "handle" severe stress in longer durations
once we become adults? The frankest answer to this question is no. If
we developed proper coping skills to deal with low-to-moderate stress
levels when we were younger, then yes, we may be able to handle this same
level and duration of stress more efficiently as adults. But when the
stress becomes extreme, severe, and chronic – the brain bandwidth
required to cope sends a cascade of neurological processes into a tailspin
that was never designed to be the norm.
Plenty of research now tells us that chronic, severe stress can change
the brain – and not for good. The part of the brain designed to
handle threats is overdeveloped, and the part that deals more with complex
thinking becomes neglected. This phenomenon can lead to multiple mental
health issues down the road, from anxiety and depression to dementia and
other psychological disorders.
If you or someone you know struggles to handle life's stresses effectively,
you aren't alone. Stress in and of itself isn't an enemy if it
presents itself in just the right amounts and we are well-equipped to
manage it properly. When we are not adequately equipped, many negative
health consequences can follow. And it’s never too late to learn
simple ways to manage the stress response. Be sure to talk to your doctor
about appropriate lifestyle changes you can make to better manage the
stress in your life – for your brain and overall health.
Sources:
https://neurosciencenews.com/stress-mental-health-21141/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2568977/
https://en.wikipedia.org/wiki/Goldilocks_principle
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4928741/
https://www.health.harvard.edu/mind-and-mood/protect-your-brain-from-stress