Does stress affect your memory? - Elizabeth Cox

Summary

This script explores the intricate relationship between stress and memory, particularly how short-term stress can impact memory for facts. It explains the process of memory formation, from acquisition to consolidation and retrieval, and how moderate stress can enhance memory through the release of corticosteroids. However, excessive stress can inhibit memory recall by affecting the prefrontal cortex, leading to a blank mind during critical moments. Strategies to manage stress, such as practice under similar conditions, exercise, and deep breathing, are suggested to improve memory performance and maintain calmness.

Takeaways

• 📚 Stress and memory are intricately linked, with short-term stress affecting memory for facts.
• 🧠 Memory formation involves acquisition, consolidation, and retrieval, with the hippocampus playing a key role in consolidation.
• 🚀 Moderate stress can aid in memory consolidation due to the release of corticosteroids and activation of the amygdala.
• 📉 Extreme and chronic stress can impair memory by damaging the hippocampus and reducing the ability to form new memories.
• 🔍 The positive effect of moderate stress on memory is only observed when the stress is related to the memory task.
• 🧐 The prefrontal cortex is crucial for memory retrieval and is inhibited by the amygdala when stimulated by corticosteroids.
• 🔁 Trying to remember under stress can create a vicious cycle of increased corticosteroid release and memory failure.
• 📝 Preparing in conditions similar to a stressful situation can help reduce the sensitivity of the stress response during the actual event.
• 🏃‍♂️ Regular exercise can reduce anxiety, improve well-being, and enhance sleep, which are beneficial for memory performance.
• 🧘‍♀️ Deep breathing exercises can counteract the flight/fight/freeze response and reduce test anxiety, aiding in memory retrieval.
• 💡 The concept of 'ataraxia'—a state of calmness free from anxiety—is presented as an ideal mental state to achieve during high-pressure situations.

Q & A

What is the process of memory formation mentioned in the script?

The process of memory formation involves three main steps: acquisition, where new information is encountered; consolidation by the hippocampus, influenced by the amygdala, which strengthens synaptic connections; and retrieval, where the prefrontal cortex likely signals for the memory to be remembered.

How does moderate stress impact memory formation?

Moderate stress can help in memory formation by releasing corticosteroids, which activate the amygdala and stimulate the hippocampus to consolidate the stress-inducing experience into a memory.

What happens when the dose of corticosteroids is increased in stress experiments with rats?

As the dose of corticosteroids is increased, the rats' performance on memory tests initially increases but then drops off at higher doses, indicating that extreme stress can negatively impact memory.

How does stress affect the prefrontal cortex during memory retrieval?

Stress causes the release of corticosteroids that stimulate the amygdala, which in turn inhibits the prefrontal cortex. This can lead to a mind going blank during a test, as the fight/flight/freeze response takes precedence over reasoned thought.

What is the role of the amygdala in the stress response related to memory?

The amygdala plays a crucial role in the stress response by emphasizing experiences with strong emotions, prompting the hippocampus to consolidate stress-inducing experiences into memories, and inhibiting the prefrontal cortex during memory retrieval under stress.

Why might practicing under similar stressful conditions help during an actual test?

Practicing under similar stressful conditions can make the stress response less sensitive during the test itself, as novelty can be a stressor, and familiarity with the environment can reduce anxiety.

How does exercise contribute to reducing stress and improving memory?

Exercise increases heart and breathing rates, which are linked to chemical changes in the brain that reduce anxiety and increase well-being. Regular exercise is also thought to improve sleep patterns, which can be beneficial before a test.

What is the effect of deep breathing exercises on test anxiety?

Deep breathing exercises have shown a measurable reduction in test anxiety across different groups, from third graders to nursing students, by counteracting the body's flight/fight/freeze response.

What is the term 'ataraxia' mentioned in the script, and what does it signify?

Ataraxia is a state of calmness, free from anxiety. The script uses it as a metaphor for the desired mental state during a test, where one can recall information without the interference of stress.

How does chronic stress affect the hippocampus and memory formation?

Chronic stress leads to sustained levels of corticosteroids, which can damage the hippocampus over time and decrease the ability to form new memories.

What is the relationship between stress and memory performance in humans?

In humans, a positive effect of moderate stress on memory performance is observed, but only when the stress is related to the memory task. Unrelated stress, such as being scared, does not aid in memorization.

Outlines

00:00

📚 The Impact of Stress on Memory

This paragraph explores the complex relationship between stress and memory, particularly how short-term stress affects the ability to recall facts. It explains the process of memory formation through acquisition, consolidation, and retrieval, and how the hippocampus and amygdala play crucial roles. Moderate stress can aid memory consolidation due to the release of corticosteroids, but excessive stress can be detrimental, impairing the hippocampus and hindering memory formation. The paragraph also touches on the negative effects of stress on the prefrontal cortex, which is responsible for memory retrieval, and suggests that the body's fight/flight/freeze response can override rational thought during high-stress situations, leading to memory blanks.

Keywords

💡Ataraxia

Ataraxia is a state of calmness and tranquility, free from anxiety or distress. It is a central concept in the video, illustrating the ideal mental state one should aim for during stressful situations like tests. The term is used in the script to describe the outcome of effective stress management, and it is the term that the student in the narrative initially struggles to recall during a test.

💡Stress

Stress is a natural response to a perceived threat or challenge, which can have both positive and negative effects on memory and performance. In the video, stress is discussed in the context of its impact on memory, where moderate stress can aid in memory consolidation, while extreme or chronic stress can impair memory formation. The script uses the example of a student's experience during a test to illustrate these effects.

💡Memory

Memory is the cognitive process of encoding, storing, and retrieving information. The video script outlines the process of memory formation, including acquisition, consolidation, and retrieval. It emphasizes the role of different brain areas such as the hippocampus and prefrontal cortex in this process and how stress can influence each stage, affecting the ability to remember facts.

💡Acquisition

Acquisition is the first stage of memory formation, where new information is encountered and initially processed. The video explains that sensory experiences activate specific brain areas during acquisition, setting the foundation for memory. The script uses the process of studying for a test as an example of acquisition in action.

💡Consolidation

Consolidation is the process by which short-term memories are transformed into long-term memories. The video describes how the hippocampus, influenced by the amygdala, strengthens synaptic connections to consolidate memories. The script illustrates this with the example of how stress hormones can stimulate the hippocampus to consolidate a stressful experience into a memory.

💡Hippocampus

The hippocampus is a region in the brain that plays a critical role in the consolidation of information from short-term to long-term memory. The video script explains its function in encoding memories and how it is influenced by stress hormones. The role of the hippocampus is highlighted in the context of the student's memory lapse during the test.

💡Amygdala

The amygdala is an almond-shaped structure in the brain involved in processing emotions and is particularly important in the consolidation of emotionally charged memories. The video script describes how the amygdala can emphasize experiences with strong emotions and how it interacts with the hippocampus during memory consolidation, especially under stress.

💡Corticosteroids

Corticosteroids are hormones released in response to stress that have a significant impact on memory. The video script explains that a moderate amount of these hormones can help with memory consolidation, but higher doses can impair memory performance. The script uses the example of rats being injected with corticosteroids to demonstrate this effect.

💡Prefrontal Cortex

The prefrontal cortex is involved in higher-order cognitive functions such as thought, attention, and reasoning. The video script discusses how stress can inhibit the prefrontal cortex's activity, leading to difficulty in remembering during a test. This concept is crucial in understanding why a student might 'go blank' during a high-stress situation.

💡Fight/Flight/Freeze Response

The fight/flight/freeze response is a physiological reaction to a perceived threat, preparing the body to either confront, escape, or become immobile. The video script explains that stress can trigger this response, which can inhibit the prefrontal cortex and lead to memory lapses. The script uses this concept to explain why a student might struggle to remember during a test.

💡Deep Breathing

Deep breathing is a technique used to reduce stress and anxiety. The video script suggests deep breathing exercises as a method to counteract the body's stress response and reduce test anxiety. It is presented as a practical strategy to help students stay calm and improve memory retrieval during tests.

Highlights

The complex relationship between stress and memory is explored, focusing on how short-term stress impacts memory for facts.

Memory formation involves three main steps: acquisition, consolidation by the hippocampus, and retrieval.

Acquisition is the initial encounter with new information, activating specific brain areas.

The hippocampus consolidates memories, possibly by strengthening synaptic connections.

The amygdala emphasizes experiences with strong emotions during memory consolidation.

Memories are stored throughout the brain, with the prefrontal cortex likely signaling for retrieval.

Moderate stress can aid in memory formation by stimulating the amygdala and hippocampus.

Corticosteroids released during stress can initially improve memory performance but decrease it at higher doses.

In humans, moderate stress related to the memory task can have a positive effect on memory.

Chronic stress and sustained corticosteroid levels can damage the hippocampus and hinder new memory formation.

The prefrontal cortex, responsible for thought and attention, can be inhibited by the amygdala during stress.

Inhibition of the prefrontal cortex can lead to mind blanks during tests due to the fight/flight/freeze response.

The act of trying to remember can induce stress, creating a vicious cycle affecting memory recall.

Preparing in conditions similar to a stressful environment can reduce sensitivity to stress during a test.

Exercise can reduce anxiety and improve well-being, potentially aiding memory and sleep before a test.

Deep breathing exercises can counteract the flight/fight/freeze response and reduce test anxiety.

The concept of 'ataraxia' is introduced as a state of calmness free from anxiety, which can be achieved through deep breathing.

Transcripts

You spend weeks studying for an important test.

On the big day, you wait nervously as your teacher hands it out.

You’re working your way through, when you’re asked to define ‘ataraxia.’

You know you’ve seen it before, but your mind goes blank.

What just happened?

The answer lies in the complex relationship

between stress and memory.

There are many types and degrees of stress

and different kinds of memory,

but we’re going to focus on how short-term stress

impacts your memory for facts.

To start, it helps to understand how this kind of memory works.

Facts you read, hear, or study

become memories through a process with three main steps.

First comes acquisition:

the moment you encounter a new piece of information.

Each sensory experience activates a unique set of brain areas.

In order to become lasting memories,

these sensory experiences

have to be consolidated by the hippocampus,

influenced by the amygdala,

which emphasizes experiences associated with strong emotions.

The hippocampus then encodes memories,

probably by strengthening the synaptic connections

stimulated during the original sensory experience.

Once a memory has been encoded,

it can be remembered, or retrieved, later.

Memories are stored all over the brain,

and it’s likely the prefrontal cortex that signals for their retrieval.

So how does stress affect each of these stages?

In the first two stages,

moderate stress can actually help experiences enter your memory.

Your brain responds to stressful stimuli

by releasing hormones known as corticosteroids,

which activate a process of threat-detection

and threat-response in the amygdala.

The amygdala prompts your hippocampus

to consolidate the stress-inducing experience into a memory.

Meanwhile, the flood of corticosteroids from stress

stimulates your hippocampus,

also prompting memory consolidation.

But even though some stress can be helpful,

extreme and chronic stress can have the opposite effect.

Researchers have tested this by injecting rats directly with stress hormones.

As they gradually increased the dose of corticosteroids,

the rats’ performance on memory tests increased at first,

but dropped off at higher doses.

In humans, we see a similar positive effect with moderate stress.

But that only appears when the stress is related to the memory task—

so while time pressure might help you memorize a list,

having a friend scare you will not.

And the weeks, months, or even years

of sustained corticosteroids that result from chronic stress

can damage the hippocampus

and decrease your ability to form new memories.

It would be nice if some stress also helped us remember facts,

but unfortunately, the opposite is true.

The act of remembering relies on the prefrontal cortex,

which governs thought, attention, and reasoning.

When corticosteroids stimulate the amygdala,

the amygdala inhibits, or lessens the activity of,

the prefrontal cortex.

The reason for this inhibition is so the fight/flight/freeze response

can overrule slower, more reasoned thought in a dangerous situation.

But that can also have the unfortunate effect

of making your mind go blank during a test.

And then the act of trying to remember can itself be a stressor,

leading to a vicious cycle of more corticosteroid release

and an even smaller chance of remembering.

So what can you do to turn stress to your advantage

and stay calm and collected when it matters the most?

First, if you know a stressful situation like a test is coming,

try preparing in conditions similar to the stressful environment.

Novelty can be a stressor.

Completing practice questions under time pressure,

or seated at a desk rather than on a couch,

can make your stress response to these circumstances

less sensitive during the test itself.

Exercise is another useful tool.

Increasing your heart and breathing rate

is linked to chemical changes in your brain

that help reduce anxiety and increase your sense of well-being.

Regular exercise is also widely thought to improve sleeping patterns,

which comes in handy the night before a test.

And on the actual test day,

try taking deep breaths to counteract your body’s flight/fight/freeze response.

Deep breathing exercises have shown measurable reduction in test anxiety

in groups ranging from third graders to nursing students.

So the next time you find your mind going blank at a critical moment,

take a few deep breaths until you remember ataraxia:

a state of calmness, free from anxiety.