Psychologist Archives - Christel Maritz

How Stress Affects Your Memory

The relationship between stress and memory is complex. A little bit of stress can enhance your ability to encode, store, and retrieve factual information. Too much stress, however, can shut the system down. You may have had this experience studying for a test. A moderate amount of anxiety is motivating and will help you perform better. Too much on the other hand, especially while taking the actual test, can prevent you from recalling what you know.

The experience of trauma and chronic stress over time can actually change the brain structures involved in memory. To understand how this happens, we need to consider one of the ways memories are formed and recalled.

When we have a sensory experience, the amygdala (associated with processing emotion) influences the hippocampus (associated with processing memory) to encode and store the information. Emotionally charged events (both positive and negative) form stronger memories. Later, when it comes time to retrieve a memory, the prefrontal cortex gives the command.

All three of these brain structures are also involved in traumatic stress.

Chronic Stress and Memory

When we experience a threat, the amygdala sets off an alarm which puts the nervous system and body into fight or flight mode. This system exposes the brain and body to high levels of circulating stress hormones. Research has shown that high levels of stress hormones over time can damage the hippocampus (it actually shrinks). This reduces its ability to encode and form memories.

Additionally, during times of stress, the amygdala will inhibit the activity of the prefrontal cortex. From a biological perspective, this is useful in keeping us alive. Energy and resources are pulled away from higher thought and reasoning (the prefrontal cortex) and re-directed to bodily systems needed to preserve our physical safety. For example, our sensory abilities are heightened. Our muscles receive oxygen and glucose so we can fight or run.

For most if us, the fight or flight response is usually not needed to keep us alive in today’s society. It is not useful during an interview for a job you really want or while out on a date. A chronically activated nervous system actually reduces our ability to function and, over time, damages certain structures in our brain.

Trauma and the Hippocampus

To investigate the effects of trauma on the hippocampus researchers looked at the brains of coal miners who had developed posttraumatic stress disorder (PTSD) after being involved in an explosion (2). The researchers found that the coal miners with PTSD had significantly reduced volume of the amygdala and hippocampus in comparison to non-traumatized coal miners.

These findings hold important implications when it comes to memory. Reduced volume in the hippocampus and amygdala due to chronic stress reduces the ability to form and recall memories.

What We Can Do

The brain retains its ability to change throughout the entire lifespan. Studies have already shown that the damaging effects of chronic stress and trauma on the hippocampus can be reversed. For example, the use of antidepressant medication that increases serotonin levels has been shown to counteract the effects of stress on the hippocampus. With antidepressant use, the hippocampal volume in the chronically stressed brain increased.

While the mechanism for the changes in the hippocampus is not fully understood, we can assume that in addition to the increase in serotonin, the reduction in stress that caused the damage in the first place, also plays a role in the reversal of damage to the hippocampus.

Take the steps necessary to reduce chronic stress. Not only will lower stress have a positive effect on your overall quality of life, but it may also begin the process of healing the damage to the brain structures involved in memory. Exercise, therapy, and medication are all options for reversing damages of trauma and chronic stress.

References

Bremner, J. D. (2006). Traumatic stress: effects on the brain. Dialogues in clinical neuroscience, 8(4), 445.
Zhang, Q., Zhuo, C., Lang, X., Li, H., Qin, W., & Yu, C. (2014). Structural impairments of hippocampus in coal mine gas explosion-related posttraumatic stress disorder. PloS one, 9(7), e102042.
Malberg, J. E., Eisch, A. J., Nestler, E. J., & Duman, R. S. (2000). Chronic antidepressant treatment increases neurogenesis in adult rat hippocampus. Journal of Neuroscience, 20(24), 9104-9110.
Power, J. D., & Schlaggar, B. L. (2017). Neural plasticity across the lifespan. Wiley Interdisciplinary Reviews: Developmental Biology, 6(1), e216.

How Stress Affects Your Memory
How Stress Affects Your Memory
Disorders

Understanding Anxiety: Differentiating and Addressing It

Anxiety, often referred to as the silent thief of joy, manifests in various forms and can sometimes disguise itself as something else. Identifying whether what you’re experiencing is anxiety or another issue is the crucial first step towards effective management. While it’s normal to feel anxious in certain situations, persistent and overwhelming feelings of unease, fear, or worry may indicate an underlying anxiety disorder.

One way to distinguish anxiety from other emotions is by paying attention to its physical and emotional symptoms. Physical signs may include rapid heartbeat, sweating, trembling, and difficulty breathing, while emotional indicators may encompass persistent negative thoughts, restlessness, irritability, and trouble concentrating. Understanding these cues can help individuals recognize when anxiety is at play and seek appropriate support.

Once identified, addressing anxiety involves a multifaceted approach, with a focus on identifying triggers and implementing healthy coping mechanisms. Start by keeping a journal to track your thoughts, feelings, and behaviors during anxious episodes. This can help pinpoint specific triggers, whether they’re related to certain situations, environments, or thought patterns. Armed with this knowledge, individuals can then work towards replacing these triggers with healthier actions.

Replacing triggers with healthy alternatives involves adopting coping strategies that promote relaxation, mindfulness, and resilience. Techniques such as deep breathing exercises, progressive muscle relaxation, and guided imagery can help alleviate immediate symptoms of anxiety. Additionally, engaging in regular physical activity, maintaining a balanced diet, and prioritizing adequate sleep contribute to overall well-being and resilience against anxiety triggers. Seeking professional guidance from therapists or counselors can also provide valuable insights and personalized strategies for managing anxiety effectively.

In conclusion, understanding the nature of anxiety, identifying its presence, and addressing it through proactive measures are essential for reclaiming control over one’s mental and emotional well-being. By recognizing the signs and symptoms of anxiety, individuals can take proactive steps towards identifying triggers and replacing them with healthy actions. Through a combination of self-awareness, coping techniques, and professional support, it’s possible to navigate the challenges of anxiety and cultivate a sense of calm and resilience in everyday life.

Navigating OCD: Overcoming Burnout and Anxiety as You Get Older as A Man

Living with Obsessive-Compulsive Disorder (OCD) can be an arduous journey, particularly as one navigates the challenges of middle age. For many, the relentless cycle of intrusive thoughts and compulsive behaviors can lead to a profound sense of burnout and anxiety, exacerbating the complexities of daily life. As a middle-aged man grappling with OCD, the absence of adequate coping skills can further intensify these struggles, leaving one feeling overwhelmed and uncertain about how to manage the tumultuous landscape of the mind.

OCD, characterized by intrusive obsessions and the urge to engage in repetitive rituals or compulsions, often manifests differently in adulthood compared to its onset in younger years. Middle age brings its own set of responsibilities and stressors, from career demands to familial obligations, which can exacerbate the symptoms of OCD and amplify feelings of anxiety and burnout. The pressure to excel in various roles while contending with the persistent tug of obsessive thoughts can create a suffocating sense of overwhelm, leaving little room for rest or respite.

Moreover, the lack of coping skills can significantly impede one’s ability to effectively manage OCD symptoms and navigate the challenges of daily life. Without the necessary tools to regulate emotions, challenge irrational beliefs, and implement healthy coping mechanisms, individuals may find themselves ensnared in a cycle of avoidance, rumination, and compulsive behaviors. This not only perpetuates the cycle of OCD but also exacerbates feelings of burnout and anxiety, further eroding one’s quality of life.

However, amidst the shadows of despair, there is hope. While the journey towards healing may be fraught with challenges, it is not insurmountable. As a middle-aged man confronting OCD, cultivating coping skills is essential for reclaiming agency over one’s mental health and well-being. This may involve seeking professional guidance from therapists specializing in OCD treatment, who can provide evidence-based interventions such as Cognitive Behavioral Therapy (CBT) or Exposure and Response Prevention (ERP). Additionally, building a robust support network of friends, family, or support groups can offer invaluable encouragement and understanding along the path to recovery.

Furthermore, integrating self-care practices into daily routines can serve as a lifeline amidst the tumult of OCD and burnout. Engaging in activities that promote relaxation, such as mindfulness meditation, exercise, or creative expression, can help alleviate stress and foster a sense of balance and inner peace. Setting realistic goals and boundaries, prioritizing self-compassion, and celebrating small victories are also crucial components of self-care that empower individuals to navigate the challenges of OCD with resilience and grace.

In conclusion, while OCD and the resultant burnout and anxiety pose formidable challenges for middle-aged men, it is possible to cultivate coping skills and reclaim a sense of agency over one’s mental health. By seeking professional support, fostering a supportive community, and prioritizing self-care, individuals can embark on a journey of healing and transformation, transcending the limitations of OCD to embrace a life of purpose, resilience, and fulfillment.

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Exploring Neurodiversity: Understanding the Latest Developments & Origins of the Condition

In recent years, the discourse surrounding neurodiversity has evolved, shedding light on the diverse range of neurological variations present in the human population. From autism spectrum disorder (ASD) to attention deficit hyperactivity disorder (ADHD), dyslexia, and beyond, these conditions are now understood not merely as disorders, but as natural variations in the human genome with both challenges and unique strengths.

The latest developments in the field of neurodiversity encompass a multifaceted approach, encompassing research, advocacy, and a growing understanding of the lived experiences of neurodivergent individuals. Research efforts have delved into unraveling the intricate neurobiological underpinnings of these conditions, seeking to elucidate the complex interplay of genetic, environmental, and developmental factors that contribute to their manifestation.

One significant stride in recent years has been the recognition of the strengths and talents inherent in neurodivergent individuals. Rather than focusing solely on deficits, there is a growing appreciation for the unique cognitive abilities and perspectives that neurodiversity brings to the table. Many organizations and companies are actively embracing neurodiversity in the workplace, recognizing the value of diverse thinking styles and problem-solving approaches.

Moreover, advocacy efforts have played a pivotal role in raising awareness and promoting acceptance of neurodiversity. The neurodiversity movement, led by individuals with lived experience, aims to challenge stigma and foster inclusivity in society. By amplifying the voices of neurodivergent individuals and advocating for their rights, this movement has contributed to a more inclusive and accommodating environment for people of all neurological profiles.

However, while strides have been made in understanding and embracing neurodiversity, challenges persist. Access to diagnosis, support services, and accommodations remains unequal, disproportionately affecting marginalized communities. Stigma and misconceptions surrounding neurodivergent conditions continue to prevail in many spheres of society, hindering full acceptance and inclusion.

Understanding the origins of neurodivergent conditions is crucial in informing both research and support initiatives. While genetic predispositions play a significant role, environmental factors such as prenatal and early childhood experiences can also influence neurodevelopment. Additionally, growing evidence suggests that neurodivergent traits may confer evolutionary advantages, contributing to the persistence of these variations in the human population over time.

In conclusion, the latest developments in neurodiversity underscore the importance of embracing and celebrating human neurological variation. By fostering understanding, acceptance, and support for neurodivergent individuals, we can create a more inclusive and equitable society where all individuals can thrive, regardless of their neurocognitive profile.