Could Chronic Stress and Burnout Be Quietly Rewiring Your Brain?

In the high-paced competitive modern world, stress and mental burnout are almost inevitable experiences. Many a time, stress is associated with emotional states or mental exhaustion, but chronic stress and burnout hold potency to alter the physical structure as well as the functioning of the brain.

Acute Stress vs Chronic Stress

Acute stress, which comprises short bursts of stress, is perceived to be beneficial as it sharpens the focus and concentration and boosts the performance. However, the condition becomes troublesome when stress stays for longer durations, persisting over weeks, months, and so on. Chronic stress has toxic effects on both body and brain.

When an individual is in a state of extreme exhaustion, mentally, emotionally, and physically, it is called burnout. These conditions are caused by constant work pressures or excessive demands creating dissatisfaction due to an imbalance between demands and rewards. It is not necessarily work-based stress, but other life situations can also cause burnouts.

So, we turn to three experts, who explain the cause of these changes and help you adopt preventive measures to protect your health.

According to Dr. Deepa N.A., consultant—neurology, Sparsh Hospital, Bangalore, chronic stress tends to bring changes in the physical structure of the brain, and some of the underlying mechanisms responsible for it include prolonged exposure to cortisol (stress hormone).

A persistent increase in the level of cortisol, she says, can harm neurones and damage brain structure by altering them. "Another mechanical cause triggered due to stress can lead to an inflammatory response in the brain, leading to impairment of neuronal communication and even cell death," she adds.

Also, prolonged stressful states discourage the production of new neurones (reduced neurogenesis) in the region called the hippocampus, which is responsible for memory, retention, emotional regulation, and learning.

Dr. Rajul Aggarwal, Director of Neurology at Sri Balaji Action Medical Institute, Delhi, shares some of the common changes found in the physical structure of the brain, like shrinking of the hippocampus leading to impairment of retention, lapse of memory, and increased anxiety.

Also, he adds, prolonged stress can cause enlargement of the amygdala, which is the fear centre of the brain; it tends to become hyperactive. "It also results in elevation of the emotional responses, which brings about more stress. Studies have shown that stress impacts the prefrontal cortex of the brain, which is held responsible for higher-order functions, including decision-making, impulse control, and problem-solving," Dr Aggarwal says.

Chronic stressful conditions weaken the brain's connectivity, disrupting communication. It creates a sense of detachment, emotional turmoil, disconnection, and inefficacy.

Physical deterioration of the brain can lead to mental health disorders, like depression, anxiety, PTSD and even Alzheimer's. However, Dr. Aggarwal says it is not only limited to mental disorders, but it also causes the risk of cardiovascular diseases and stroke. Alongside this, it is scientifically proven that chronic stress is responsible for weakening the immune system, making the body vulnerable to illnesses.

Talking about metabolic health, D Animesh Gupta, senior consultant, neurology, Apollo Spectra Hospital, Kanpur, says that stress eating can lead to obesity and type 2 diabetes. "There are some strategies that offer to reverse brain changes induced due to chronic stress. The most effective technique to overcome stress hormones is to practice meditation for just a few minutes every day," he says.

Various studies have shown that mindfulness techniques tend to reduce cortisol levels, control amygdala activity, and increase prefrontal cortex thickness. Apart from it, regular physical exercise like aerobics promotes blood flow to the brain and releases essential proteins for neurogenesis and also reduces inflammation. Moderate exercise or even a brisk walk has been proven to be helpful in releasing stress by regulating blood flow.

It is necessary to prioritise sleep as it repairs and emotionally regulates both mind and body. Sleep deprivation or conditions like insomnia intensify the issue. Experts recommend 7-9 hours of sleep each night. Additionally, mental health issues can be resolved by indulging in social communication; supportive friends, partners, or relatives can lead to emotional regulation.

A healthy body is a gateway to a healthy mind; hence, a balanced diet is recommended that is rich in nutritional values with anti-inflammatory food that protects the brain from damage caused by high stress levels. Incorporating leafy vegetables, nuts, seeds, and berries in meals is found to be helpful.

In this fast-paced world, it is important to strive for a proper work-life balance by setting boundaries. Efficient management of workload and taking breaks to rejuvenate are the keys to maintaining brain health. Timely professional help can also prevent burnouts caused by heightened stress. It is suggested to get in touch with therapists, counsellors, and coaches if stress seems unmanageable. Several strategies, including cognitive behavioural therapy (CBT), are highly useful to manage chronic stress.

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