Impacts of Stress on Brain Function & Structure

What is Stress?

Stress can be defined as a state of worry or mental tension caused by a difficult situation. It is a psychological and physical reaction to intense pressure. The body will respond to stress through a “fight or flight” situation, often releasing hormones such as adrenaline and cortisol that help face or flee the danger. Understanding how stress influences the brain, helps to effectively manage it, and improve overall well-being.

Different types of Stress

• Acute stress is short term stress that goes away fast (examples can include: work presentation or school exams).

• Chronic stress that lasts for a longer period of time (examples are: financial problems or serious illnesses).

• Eustress is positive stress that motivates you to perform better.

• Distress is negative stress that is overwhelming and harmful if it is prolonged.

Effects of Stress

• Headaches and body pain

• Mood swings and irritability

• Appetite changes

• Stomach and digestive issues

• Anxiety

• Alcohol use disorder

• Sleep problems

• Sadness/Depression

• Increase of Illness

• Social Withdrawal

• Cardiovascular problems

• Feeling overwhelmed

• Procrastination

Effects of Stress on Teens

Physical:

• Insomnia

• Headaches

• Fatigue

Mental:

• Increase of Anxiety

• Depression

• Mood swings

• Difficulty concentrating

Behavioral:

• Academic Problems

• Social Withdrawal

Impact on brain function

1. Stress disrupts the hippocampus leading to memory loss and difficulty concentrating.

2. Stress affects the prefrontal cortex which is responsible for planning and decision making. Because stress has a huge affect on it, it results in very impulsive and poor decisions.

3. Activity in the amygdala increases due to stress. This makes people more prone to emotional outbursts and anxiety.

Impact on brain structure

1. The hippocampus shrinks when it is under severe stress. This can affect learning and memory because it makes it very difficult to obtain new information.

2. The amygdala enlarges which leads to an increase of fear and anxiety. This causes panic even in simple situations.

3. Stress can impair the effectiveness of the prefrontal cortex which makes day to day tasks harder.

Strategies to help manage stress:

• Get 6-8 hours of sleep per night

• Eat a plant based diet

• Try meditation and yoga

• Limiting alcohol and substance use

• Identify what triggers your stress

• Talking to a trustworthy friend or family member

• Seeking help from a licensed therapist

Written by Tanisha Patel

Resources

• CDC. (2025, June 9). Managing Stress. Mental Health; CDC. https://www.cdc.gov/mental-health/living-with/index.html

• Cleveland Clinic. (2024). Stress. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/11874-stress

• Katzenstein, J. (2025). Anxiety and stress in teens. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/anxiety-disorders/anxiety-and-stress-in-teens

• MedlinePlus. (2022, April 30). Stress and your health. Medlineplus. https://medlineplus.gov/ency/article/003211.htm

• Harvard Health Publishing. (2021, February 15). Protect your brain from stress. Harvard Health; Harvard Health. https://www.health.harvard.edu/mind-and-mood/protect-your-brain-from-stress

• World Health Organization. (2023, February 21). Stress. World Health Organization. https://www.who.int/news-room/questions-and-answers/item/stress

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