Can Stress Cause Memory Loss at a Young Age?

When discussing memory difficulties, many people think of aging. When the average person is thinking about an individual with memory loss, one would normally picture someone who is elderly or someone who suffers from dementia.

What if you are young?

What if you are in your early 20s, late 20s, early 30s; or, what if, you are currently in your teenage years? 

You might and could probably say that you experience:

• Forgetting names of people
• Not being able to stay focused when it comes to studying, school related, etc.
• Not remembering some conversations you had
• Having difficulty retrieving information from your memory bank
• Having mental fog
• Difficulty concentrating

You might start to wonder:

Is it possible for someone who is young to lose their memory because of stress?

Well, the short answer is yes.

However, the long answer is more complicated than that; however, this is a positive sign for you.

In this guide, I will go over all of the following:

• How memory takes place
• What effects does stress have on the body and your brain
• What reasons are there for memory loss for young adults
• What is the relationship between cortisol levels and the hippocampus
• Who has permanent deficits in their ability to retrieve stored information, stressed, anxious, and depressed people
• Are any of the deficits from stress-related memory loss permanent?
• What are some prevention strategies for students and professionals who have or will experience memory problems
• When should you go to the doctor for assistance with your memory problems

Let’s get started and understand how memory takes place.

Hippocampus

The hippocampus is extremely important for the creation of new memories.

Studies conducted by Harvard Medical School have shown how the hippocampus is responsible for transforming short-term memories into long-term ones.

Memory issues occur when there is damage to this particular area.

Also, stress has a direct impact on the hippocampus.

Brain Changes During Stress

Stress activates your fight/flight mechanisms in the body.

This fight/flight response releases hormones into your bloodstream to help you respond to the immediate threat, such as:

• Cortisol
• Adrenaline
• In a short-term situation, this type of response is usually helpful.

However, if stress continues for a prolonged period of time, cortisol will remain in high levels for a long time.

According to studies cited by the APA, high levels of cortisol over time can:

• Decrease the size of the hippocampus
• Interfere with memory creation
• Diminish concentration
• Impact how you regulate your emotions

This is where stress-related memory problems begin.

Can Stress Lead to Young Age Memory Loss?

Yes - here's why.

The brain of a younger person is still growing, particularly during the teenage years and early 20s.

The prefrontal cortex, which is responsible for concentration and decision making, continues developing until approximately the mid-20s.

If one experiences long-term stress during the developmental process, it affects:

• Learning
• Concentration
• Emotional well-being
• Memory retention

Long-term stress negatively affects cognitive performance even after an individual is over 30 years of age as well.

However, it is not the same thing as dementia.

Stress-related memory problems are generally:

• Functional (relate to brain performance)
• Reversible
• About emotional overhead

Types of Memory Difficulties Caused by Stress

1. Short-Term Memory Problems

You may:

• Forget what someone just said
• Lose things
• Forget appointments
• Have trouble remembering directions

This occurs because stressful situations prevent you from encoding new information into memory.

2. Concentration Problems

When you experience long-lasting stress, it can overwhelm your working memory.

Your working memory helps you retain and use information for a short period of time.

If you're feeling mentally "out of it," stress may be the reason.

3. Learning Problems

Students who experience chronic stress often report:

• Low academic performance
• Can't recall things they studied
• Increased anxiety on tests

Stress prevents the brain from storing new information efficiently.

4. Emotional Memory Bias

The negative memory bias refers to the tendency of the brain to prioritize and remember negative events and/or experiences. Memory of negative «things» can be a result of stressful environments, such as the following:

• Criticism
• Embarrassing moments
• Failures

Young individuals may have a more difficult time remembering the positive aspects of their life due to their tendency to think of negative memories.

High levels of stress create anxiety patterns in youth.

There are numerous causes of this high level of stress among today's youth, including:

• Academic pressure
• Social media comparisons
• Financial stress or difficulties
• Career uncertainty
• Relationship problems
• Lack of sleep

The World Health Organization reports a general increase in stress levels among youth globally. As a result, youth are more frequently experiencing conditions such as:

• Brain fog
• Memory problems
• Anxiety-related disorders
• Burnout

The Science Behind the Connection: Cortisol and the Hippocampus

The body's response to stress is to produce cortisol. The hippocampus contains a large number of cortisol receptors and associates with the production of memories. When cortisol levels remain high, this creates negative effects on the hippocampus. This includes:

• Reducing the size of neurons
• Weakening the communication between brain cells
• Slowing down memory-building capabilities
• Decreasing the production of new brain cells (i.e., neurogenesis).

Prolonged stress will temporarily decrease the size of the hippocampus.

Fortunately, the brain has the ability to change (or is«plastic»). Recovery is possible once the body decreases the production of cortisol. 

Stress vs. Anxiety vs. Depression

With the high rates of stress that exist today among young people, it is common for young people to have memory problems as a result of:

**Stress** 

• External pressure 
• Will go away once the stress is reduced. 

**Anxiety**

• Constantly worrying 
• Makes concentrating difficult 
• Makes forgetting easier. 

**Depression**

• Slow thinking 
• Reduced motivation 
• Creates an overall "cloudy" thinking process. 

According to the National Institute of Mental Health: both anxiety and depression negatively impact memory performance in young people. Additionally, very often both anxiety and depression develop into memory loss due to prior stress.

Permanent Stress-Related Memory Loss

In most situations, no.

Again, there are many instances of stress-related memory loss. Chronic stress (severe stress for multiple years without intervention and support) may lead to: 

• Long-term cognitive problems
• Increased risk of long-standing mental disorders

This last item is uncommon in generally healthy people who are younger.

If intervention occurs early in time, memory can potentially recover.

Indicators You Have Stress-Related Memory Loss

You may notice:

• Memory declines during high-stress periods
• Memory improves during holidays or vacations
• Fatigue accompanies memory issues
• Sleep disturbances are common during high-stress times
• Anxiety symptoms are present with memory deficits

If your memory issues vary based on stress levels, then you have a memory issue related to stress.

When To Consider Memory Loss Is Due To Something Else

Consider seeing your physician when you are experiencing:

• Severe confusion
• Not being able to identify familiar individuals
• Ongoing periods of time where you don’t remember
• A rapid decrease in cognition

These symptoms are not classic symptoms of stress.

The Role Of Sleep In Memory Development During Stress

Stress affects your quality of sleep.

When you do not achieve quality sleep, you will have reduced:

• Memory integration
• Ability to learn
• Ability to concentrate
• Ability to manage emotions

During sleep, your brain organizes and reviews information.

Without quality sleep, your memory suffers.

If you improve your sleep, you will improve your memory.

Can Students Have Memory Loss Because of Stress?

Yes; many students experience memory loss as a result of the stress of academics.

Academic stress will: 

• Overload short-term memory system 
• Increase test anxiety 
• Decrease retention of information 
• Lead to mental burnout 

If a student is stressed about an exam, the stress could prevent the memory of what they studied from being recalled.

Digital Overload and Stress

The Young Adult Experience Today:

• Continuous notifications
• Multitasking
• Information overload
• Eye strain from screens

Continuous stimulation results in increased levels of stress and decreased attention span due to that stress. Reduced attention results in poor memory encoding. Therefore, memory problems from digital sources can partly be attributed to stress.

Ways To Reverse Memory Loss Associated With Stress

1. Decrease cortisol levels naturally:

• Practice deep breathing.
• Walk in nature.
• Pray or meditate.
• Exercise.

Exercise creates brain-derived neurotrophic factor (BDNF), which supports the repair of damaged areas within the brain.

2. Improve sleep quality:

• Have a consistent bedtime.
• Avoid using screens just before bed.
• Limit caffeine consumption.
• Sleep in a room that is dark and cool.

Sleep will assist in restoring your memories which will enhance your ability to remember new things.

3. Practice mindfulness:

• Mindfulness strengthens the prefrontal cortex, which enhances attention. 
• Improved attention leads to improved memory encoding.

4. Brain training:

• Read.
• Learn new skills.
• Play memory games.
• Study in short bursts without distraction.

Geometric shape brings about improvements within the neural networks.

5. Reduce academic/workplace stress:

• Divide tasks into smaller components.
• Use a structured approach to accomplish them.
• Avoid performing two things at once.
• Schedule regular breaks.

6. Get Professional Help For Overwhelming Stress:

If you become overwhelmed by stress, seek the guidance of a therapist for help:

• Reducing anxiety.
• Improving emotional control.
• Restoring your cognitive function.

If you get early assistance, it will help to reduce or eliminate long term effects.

Nutrients That Encourage Memory

The effects of stress cause deficiencies in specific nutrients, including:

• Magnesium
• Omega 3 fatty acids
• B vitamins 
• Consuming a balanced diet supports all areas of cognitive functioning.

It is essential to have proper hydration; without water, memory loss is enhanced.

The impact of Exercise on Brain Recovery

The Benefits of Exercise Include:

• More oxygen being delivered to your brain
• Increasing the number of new neurons in the brain
• Reducing Inflammation
• Lowering levels of the stress hormone – cortisol

And… regular moderate exercise may be one of the best ways to reverse stress-induced memory loss.

How Long Does it Take?

Your recovery will depend on:

• The length of time you have been stressed
• Your lifestyle
• How well you sleep
• Who you have to support you through your recovery

Some people will start to see progress in just a few weeks. Others may need a couple of months before they feel better. But regardless of how long your recovery takes, consistency is extremely important to your success.

So, is it possible for Stress to Cause Young People to Have Memory Loss?

Yes, chronic stress can:

• Diminish Your Ability to Concentrate
• Disrupt Your Ability to Form Memories
• Create Mental Fog
• Reduce Your Academic Performance
• Create Increased Forgetfulness

There’s great news to share, however, about Stress-related Memory Problems:

• They are typically temporary and reversible for most young people
• Your brain has the ability to heal itself
• By minimizing stress levels, sleeping better, exercising, and developing healthy coping mechanisms, you may be able to restore your cognitive ability

Memory loss for young people does not mean permanent damage; however, it indicates that your brain is experiencing stress overload.

Listen to your brain and protect and support it on your journey to recovery!