Mushy Brain: Understanding Pandemic-Induced Cognitive Strain
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Chapter 1: The Effects of Pandemic Stress on Memory
Have you been noticing an increase in forgetfulness or a wandering mind? If so, you're not alone. Many people are experiencing similar feelings, and it's likely due to the stress brought on by the pandemic.
In a previous article, I discussed how the brain reacts to perceived threats, which can originate from thoughts and not just external stimuli, such as news reports. In essence, when the brain identifies threats—whether they're real or imagined—it triggers stress responses, leading to the release of cortisol, the hormone associated with stress. Over time, this can culminate in mental fatigue.
“It’s just all too much.” If I had a dollar for every time I’ve uttered that over the past year…
This sentiment captures the essence of the situation. The chronic stress stemming from the pandemic is overwhelming and can lead to cognitive fatigue. A single distressing news story or a minor conflict at home can easily become the tipping point. Humans are not designed to endure prolonged periods of stress, and the consequences are evident in both our minds and bodies.
One area particularly affected is the hippocampus, the region of the brain critical for memory and learning. Chronic stress can significantly hinder the strengthening of synapses, which are essential for forming new memories (Krugers et al., 2010). In simpler terms, our cognitive "wiring" may become disrupted. Thus, if you're feeling “fuzzy” or struggling to remember things lately, it's likely a result of stress overload. Additionally, ongoing stress can alter the amygdala, which regulates our fight-or-flight response, potentially increasing anxiety levels (Roozendaal et al., 2009). Therefore, it's understandable why so many individuals are feeling anxious since the onset of the pandemic. Remember, you are not alone in this.
Section 1.1: The Challenges of Coping with Chronic Stress
These times are undeniably challenging. Our brains and bodies were not built to adapt positively to continuous stress. As a result, we may find ourselves losing focus, motivation, and memory as stress accumulates and persists. It's perfectly normal to feel unfocused and unmotivated right now. In fact, it's acceptable to feel this way at any time since life can be demanding even under ordinary circumstances. However, during these unprecedented times, if you're experiencing these feelings more frequently or for the first time, know that you are not alone. It's a very human response.
Subsection 1.1.1: Personal Reflections on Cognitive Overload
I was motivated to write this article because I've been feeling particularly scattered myself in recent months. I even resorted to using a paper calendar at my desk after realizing how forgetful I had become (and yes, emotions are running high during this period). Sometimes, it feels as if the events of yesterday could have happened five days ago, or perhaps I dreamed them. It's disorienting. The other day, I stared at my grocery list and saw “wraps” and thought, “Did I actually write that? When?” I spent two days trying to recall the moment I noted it, as if it held great significance. The truth is, my memory simply isn’t what it used to be before the pandemic. There's a lot of wandering and anxiety happening in my mind, and I suspect many of you can relate.
So, if you're feeling a bit lost or your thoughts keep drifting, don’t worry. It's completely natural given the level of stress we are all under during the pandemic. The reassuring news is that the brain is capable of recovery! Studies indicate that many structural changes induced by stress are temporary and can reverse once the stress diminishes (Pham et al., 2003; Heine et al., 2004).
Chapter 2: Strategies for Managing Stress
Until we effectively manage this virus, stress is likely to remain a part of our lives. While there are various strategies to cope with stress, it's essential not to be too hard on yourself if forgetfulness or feelings of lethargy arise. Remember, even when you’re relaxing on the couch, your brain is still active, processing the multitude of stressors associated with the pandemic.
Be gentle with yourself. Don’t be like me and berate yourself for not recalling why you wrote “wraps” on your grocery list. It’s not a big deal—there are more pressing matters at hand, like focusing on self-care, especially on days that feel overwhelming. If you’re struggling with memory, I highly recommend keeping a paper calendar handy. Sticky notes can also be a lifesaver; if you don’t understand that analogy, you might need to use more sticky notes!
Here are some stress-relief exercises to help you navigate this wave:
- Take a walk and observe your surroundings.
- Engage in expressive writing about your thoughts and feelings related to current or past stress. Just remember, thoughts and feelings aren’t facts.
- Try your hand at painting, drawing, or coloring—scribbles count!
- Practice mindfulness by noting five things you see, four things you hear, three things you can touch, two things you can smell, and one thing you can taste.
- Cook or bake something that requires your attention (toasting bread doesn’t count!).
- Allocate specific time for worry. For instance, set aside 15 minutes each evening to allow yourself to worry.
- Incorporate physical activity into your routine: jogging, weightlifting (even makeshift weights like water jugs), yoga, dancing, or jumping rope.
Above all, practice self-compassion. You're doing your best in these tough times, and it’s okay to struggle! Our brains can only handle so much.
Remember, it’s not you—it’s the stress of the pandemic affecting our minds.
What Coronavirus Stress Is Doing To Your Brain And Body
This video explores the neurological and physiological effects of stress caused by the pandemic, highlighting how our bodies react to prolonged anxiety.
The Brain's Response to Stress - How Our Brains May Be Altered During the COVID-19 Pandemic
This video delves into the brain's adaptive mechanisms during stress and the long-term consequences of ongoing psychological strain.
References
Heine, V. M., Maslam, S., Zareno, J., Joëls, M., and Lucassen, P. J. (2004a). Suppressed proliferation and apoptotic changes in the rat dentate gyrus after acute and chronic stress are reversible. Eur. J. Neurosci. 19, 131–144.
Pham, K., Nacher, J., Hof, P. R., and McEwen, B. S. (2003). Repeated restraint stress suppresses neurogenesis and induces biphasic PSA-NCAM expression in the adult rat dentate gyrus. Eur. J. Neurosci. 17, 879–886.
Roozendaal B., McEwen B. S., Chattarji S. (2009). Stress, memory and the amygdala. Nat. Rev. Neurosci. 10, 423–433. doi:10.1038/nrn2651