The relationship between stress and brain function

Stress shows up in all kinds of ways—racing thoughts, tight shoulders, snapping at someone you didn’t mean to. It’s a familiar part of modern life. But what you might not realize is how deeply stress is connected to brain function, shaping how your brain works, remembers things, and reacts.

In this blog article, we’ll unpack how stress affects the brain, what kinds of stress are most harmful, and what you can actually do to protect your brain over time. Plus, we’ll share tools like the Elevate and Balance apps that can help manage stress day-to-day.

What does stress do to the brain?

Let’s start with the basics. When something stressful happens—say, you get a last-minute email or your kid throws a tantrum in the grocery store—your body kicks into gear. This is called the “fight-or-flight” response.

Your brain signals your adrenal glands to release stress hormones like cortisol and adrenaline. These hormones are meant to help you act fast: increase your heart rate, sharpen your senses, and get you ready to respond. But when this reaction gets triggered too often, or doesn’t turn off, it can cause trouble—especially for your brain.

Types of stress and how they affect your brain

Not all stress is bad. And not all stress affects the brain in the same way. Let’s break down the main types:

Acute stress

This is the short-term stress that comes from specific events—an argument, a presentation, or being late. In small doses, it can actually boost focus and help you perform. But too much of it, too often? That’s when it starts to take a toll on your attention and clarity.

Chronic stress

Chronic stress is the long-game kind—caused by things like a demanding job, financial strain, or caregiving. It can lead to real structural changes in the brain. We’re talking about reduced hippocampal volume (which affects memory and learning), a hyperactive amygdala (hello, anxiety), and a less effective prefrontal cortex (bye, clear thinking and impulse control).

Early life stress

Stress experienced in childhood due to things like abuse, neglect, or unstable environments, can affect brain development in serious ways. Kids who go through early life stress may grow up with an overactive stress response, more emotional reactivity, and a greater risk of anxiety and depression later on.

How does stress affect the brain?

Now let’s get into the details. Stress can do more than leave you frazzled—it can physically reshape your brain over time.

Stress and memory

Stress impacts the hippocampus, the part of your brain responsible for memory. When cortisol levels are high for too long, it can reduce neuron growth in this area, making it harder to learn new things or recall old ones.

Stress and anxiety

Stress activates the amygdala, the region tied to fear and emotions. Over time, chronic stress can make the amygdala more reactive, leading to heightened anxiety, irritability, and even aggression.

Stress and impulse control

The prefrontal cortex helps you plan, make decisions, and control impulses. But under stress, this area gets suppressed. That’s why you might make rash choices, forget important tasks, or struggle to concentrate when you’re overwhelmed.

Stress and mood disorders

There’s a strong link between chronic stress and mood disorders like depression and generalized anxiety. The ongoing chemical disruptions caused by stress can throw your emotional balance way off course.

Stress and coping

Over time, stress can actually make it harder to handle future stress. Long-term exposure has been linked to brain shrinkage in areas related to resilience and coping, making it even tougher to bounce back next time.

Strategies to protect your brain from stress

The good news? You’re not powerless here. There are practical ways to protect your brain and reduce the impact of stress.

Move your body

Regular physical activity helps lower cortisol levels and boosts feel-good chemicals like endorphins. It also promotes new brain cell growth, especially in areas linked to memory and mood.

Try mindfulness or meditation

Mindfulness and meditation can calm stress-activated brain regions and help you stay grounded. Over time, these practices strengthen the prefrontal cortex and improve your ability to regulate emotions. You can get started with a free meditation app like Balance.

Prioritize sleep

Sleep is your brain’s time to repair, recharge, and process stress. Poor sleep makes you more sensitive to stress and less able to manage it. If you’re struggling to fall asleep, try the sleep meditations in Balance.

Stay connected

Spending time with friends, talking to a therapist, or even just texting someone you trust can lower stress levels and protect your brain. Social connection helps your brain produce oxytocin, a hormone that counteracts stress.

Train your brain

Your brain is like a muscle—it gets stronger with use. Elevate’s concentration games are designed to improve focus, memory, and decision-making skills, giving your brain a daily workout to keep it sharp and resilient.

Eat for brain health

Omega-3s, antioxidants, whole grains, and leafy greens can all help reduce inflammation and support brain function under stress. Your diet doesn’t have to be perfect—just consistent.

How Elevate can help you support a stressed brain

Stress affects everything—your attention span, your memory, and even your ability to communicate clearly. That’s where the Elevate app comes in.

With Elevate, you get brain training games designed to help you stay sharp, focused, and mentally flexible. Whether you're trying to improve concentration, improve decision-making, or just need a little mental clarity during a tough week, a few minutes a day can make a real difference.

Try Elevate for free and explore games that help you train your brain to be more resilient—even when life gets chaotic. You can also check out concentration and focus games that are specifically built to support stressed brains like yours. And if you're looking to unwind and take care of your emotional health, the Balance app offers meditation tools that pair perfectly with your Elevate routine.

FAQs: Stress and the brain

When under stress, what can happen to the brain?

Your brain releases cortisol and adrenaline, which prepare you to react quickly. But if these hormones stay elevated too long, they can disrupt communication between brain cells, reduce memory capacity, and affect mood and focus.

What are the four major areas in the brain affected by stress?

1. Hippocampus: Handles memory and shrinks under chronic stress
   
   
2. Amygdala: Controls emotions and becomes overactive
   
   
3. The prefrontal cortex: Handles decision-making and becomes less effective
   
   
4. Hypothalamus: Regulates stress hormones and stays on high alert under stress
   
   

What negative effects does chronic stress have on the brain?

Chronic stress can lead to memory problems, anxiety, difficulty concentrating, poor decision-making, and increased risk of depression. It can also physically change your brain’s structure, making you more vulnerable to future stress.