Why Stress Makes Your Brain Feel “Broken” (Even When it Isn’t)

Have you ever walked into a room and immediately forgotten why you were there? Lost your train of thought mid-sentence? Read the same email three times without absorbing it?

Many people experiencing chronic stress begin to wonder if something is “wrong” with their brain. They may describe feeling mentally slower, forgetful, overwhelmed, emotionally reactive, or unable to focus the way they used to. For some, this experience can feel frightening and frustrating.

What many people do not realize is that stress can have a very real impact on cognitive functioning.

Stress and the Brain

When the brain perceives stress, it shifts resources toward survival and threat detection. While this response can be helpful in short bursts, prolonged stress may interfere with higher-order cognitive functions such as attention, working memory, organization, planning, processing speed, and emotional regulation (Arnsten, 2009; McEwen & Morrison, 2013).

In other words, stress does not only affect emotions, it can also affect how efficiently the brain processes information.

Why Does This Happen?

Under stress, the brain prioritizes staying alert and responsive to perceived demands or threats. As a result, cognitive resources that would normally support focus, memory, and problem-solving may become overloaded.

This is why people under significant stress often report experiences such as:

• Forgetting appointments or tasks

• Difficulty multitasking

• Trouble initiating tasks

• Feeling mentally “foggy”

• Increased distractibility

• Struggling to find the right words

• Feeling emotionally overwhelmed more easily

  
  

Importantly, these experiences are common and do not automatically mean someone is developing a neurodegenerative condition or has permanent cognitive impairment.

The Role of Anxiety, Burnout, and Overload

Stress-related cognitive difficulties often become more noticeable during periods of burnout, chronic anxiety, poor sleep, caregiving stress, major life transitions, grief, or ongoing emotional strain.

When the nervous system remains in a heightened state for long periods of time, the brain may have difficulty fully “powering down” and recovering. Over time, this can contribute to mental fatigue and reduced cognitive efficiency (McEwen, 2017).

Many individuals begin to interpret these changes as personal failure or laziness, when their brain may simply be operating under an unsustainable level of stress.

The Good News: The Brain is Adaptable

The brain is remarkably adaptive. In many cases, cognitive functioning improves when stress is reduced and individuals begin implementing strategies that support both cognitive and emotional health (Kolb & Gibb, 2014).

Helpful interventions may include:

• Improving sleep quality

• Reducing cognitive overload

• Developing organizational systems

• Learning stress management techniques

• Cognitive rehabilitation strategies

• Therapy to address anxiety, burnout, or chronic stress

• Increasing structure and routine

• Allowing for recovery and rest

  
  

Seeking support can help individuals better understand what they are experiencing and identify practical strategies to improve daily functioning.

When Should Someone Seek an Evaluation?

While stress can significantly impact cognition, persistent or worsening cognitive concerns should still be discussed with a qualified healthcare professional.

A neuropsychological evaluation may help clarify whether cognitive changes are primarily related to stress, mood related (e.g., anxiety, depression), ADHD, medical factors, neurological conditions, or other underlying contributors.

Final Thoughts

Experiencing cognitive difficulties during periods of stress does not mean you are “broken.” Often, it means your brain has been working overtime for too long. Understanding the connection between stress and cognition can be an important first step toward reducing self-criticism, increasing self-awareness, and seeking appropriate support.

References

Arnsten, A. F. T. (2009). Stress signaling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience, 10(6), 410–422.

Kolb, B., & Gibb, R. (2014). Searching for the principles of brain plasticity and behavior. Cortex, 58, 251–260.

Lezak, M. D., Howieson, D. B., Bigler, E. D., & Tranel, D. (2012). Neuropsychological Assessment (5th ed.). Oxford University Press.

McEwen, B. S. (2017). Neurobiological and systemic effects of chronic stress. Chronic Stress, 1, 1–11.

McEwen, B. S., & Morrison, J. H. (2013). The brain on stress: Vulnerability and plasticity of the prefrontal cortex over the life course. Neuron, 79(1), 16–29.

Dr. Denise Carballea is a neuropsychologist at Tailored Brain Health. She provides cognitive rehabilitation, therapy, and assessment services. For inquiries or scheduling, call 336-542-1800 or e-mail info@tailoredbrainhealth.com