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Chronic stress keeps the body in a sustained state of alertness. This state not only disrupts the brain but also impacts memory, mood, sleep, and the body’s ability to heal.
Stress-induced cortisol may shrink the hippocampus and over-activate the amygdala.
Stress is a part of everyday life, and in short bursts, it can actually be beneficial. That quickened heartbeat before a presentation or the heightened focus during an exam is the body’s way of preparing for action. This temporary response sharpens attention and fuels performance. But when stress becomes chronic, the story changes.
Instead of helping, it keeps the body in a constant state of alertness, straining the brain and nervous system. “Chronic stress is different. It keeps the body in a sustained state of alertness, disrupting the brain and the networks that support it,” explains Dr. Ramesh Babu Mutiki, Senior Consultant Neuro Physician, Apollo Hospitals, Visakhapatnam. Over time, this can affect memory, mood, sleep, pain perception, and even the body’s ability to heal. Dr Mukiti explains how chronic stress can impact your nervous system.
1. Structural Changes in the Brain
Persistent stress alters brain structure. Elevated cortisol, the primary stress hormone, can shrink the hippocampus (vital for memory), reduce efficiency in the prefrontal cortex (decision-making), and over-activate the amygdala (threat detection). “These changes bias the nervous system toward anxiety and vigilance rather than problem-solving,” notes Dr. Mutiki. Over time, this affects memory, learning, and emotional balance.
2. Dysregulation of Stress Pathways
The hypothalamic–pituitary–adrenal (HPA) axis, which regulates stress, becomes overactive with chronic strain. This “always on” state – called allostatic load – leads to elevated stress hormones, reduced immunity, and cardiovascular strain. “For people with conditions like hypertension or diabetes, this constant activation can worsen both disease progression and recovery,” says Dr. Mutiki.
3. Cognitive Impairment
Sustained stress hampers the brain’s ability to generate new neurons, especially in the hippocampus. This results in weaker working memory, poor concentration, and rigid thinking. Dr. Mutiki points out, “Cognitive flexibility, the ability to adapt to change, declines under stress, making everyday problem-solving more difficult.”
4. Heightened Pain Sensitivity
Stress affects how the nervous system processes pain. Central sensitisation makes the body more sensitive to discomfort. “People often report muscle tension, headaches, or worsening of migraines during prolonged stress,” explains Dr. Mutiki. Poor sleep further lowers pain tolerance, creating a vicious cycle.
5. Emotional and Sleep Disturbance
Chronic stress disrupts neurotransmitters like serotonin and dopamine, leading to anxiety, irritability, or depression. It also interferes with deep sleep. “Stress can delay sleep onset and fragment rest, reducing neurological resilience over time,” says Dr. Mutiki.
How to Manage Stress
Routine, physical activity, relaxation practices, and social connection are proven buffers. “Even simple steps like regular walks, mindfulness breathing, or talking with supportive friends can lower stress reactivity,” advises Dr. Mutiki. Professional help, such as cognitive behavioural therapy, may be needed when symptoms are persistent.
Stress is inevitable, but its effects on the nervous system don’t have to be permanent. With awareness and proactive care, it’s possible to protect brain health and build resilience against life’s pressures.
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