Can Stress Cause Memory Loss? Understanding the Connection

December 13, 2024

A decline in cognitive abilities¹ can be a natural part of the aging process, but what causes memory loss and forgetfulness?² Many factors can contribute to memory problems³ among seniors, including head injuries, other physical and mental health conditions, poor nutrition, sleep problems, and alcohol or drug misuse. Another significant cause of memory loss is stress.

Stress is an unavoidable part of life, but traumatic events and chronic, poorly-managed stress can have negative consequences for our health. Many studies have established a link between stress and memory loss, and stress may even contribute to Alziehmer’s disease and other types of dementia.

How Stress Affects the Brain

Stress has numerous impacts on human health and contributes to many serious medical conditions,⁴ but can stress cause memory loss? Traumatic events and high stress levels have also been linked to severe cognitive decline, and may increase your risk of Alzheimer’s disease and other types of dementia.

The Role of Cortisol in Memory Processing

Cortisol, a key stress hormone, can have a profound effect on the brain’s memory functions. Cortisol is known to impair memory retrieval,⁵ as studies have found that recall is delayed in healthy adults under stressful conditions. Over time, the burden of stress on the brain may increase a person’s risk of the major cognitive decline⁶ seen in Alzheimer’s and other types of dementia.

The link between stress and dementia isn’t fully understood. However, studies into the effects of cortisol on the brain have uncovered a neurotoxic effect on the hippocampus (a brain region that plays a key role in memory and learning).

Short-Term vs. Long-Term Stress Effects on Memory

Short-term (i.e., acute) stress can have both positive and negative effects on memory. Some researchers say that short-term stress can enhance memory formation.⁷ This may be because cortisol amplifies neural connections within the hippocampus, making it better at forming and storing memories. However, stress can also make it harder to retrieve memories⁸ (which may explain why some people perform poorly in exams).

Long-term (or, chronic) stress can have a major impact on cognitive function and may contribute to memory problems. For example, a traumatic event (such as the death of a spouse), can cause profoundly negative emotions that leave a person confused and forgetful. Chronic stress doesn't necessarily cause dementia, but it is thought to increase a person’s risk⁹ of major cognitive decline.

Stress and Memory Loss in Seniors: Is There a Greater Risk?

Stress affects everyone’s health, but older adults may be more vulnerable to stress-induced memory problems than younger people. This may be due to changes in the parts of the brain that deal with memory.

Why Seniors Are More Vulnerable to Stress-Induced Memory Issues

Seniors have a higher risk of cognitive decline than younger adults, but how does stress cause memory loss?

Stress hormones (like cortisol) may cause memory problems by binding to part of the brain that handles memory and learning - the hippocampus. If the hippocampus is exposed to stress hormones for long periods (i.e., in cases of chronic stress), it can become damaged.¹⁰ This is how stress is thought to negatively impact memory.

When older people experience chronic stress, it may have a greater effect on memory function than in younger adults. This is because seniors are more susceptible to hippocampal damage caused by chronic stress, which may also be a contributing factor in dementia risk.

Early Signs of Memory Decline in Seniors Due to Stress

Cognition can change as we get older, but many age-related memory problems are due to anxiety or stress.¹¹ Forgetfulness caused by stress and other negative emotions is often temporary, and frequently improves³ as the stress subsides. Signs of stress-related memory problems may include:

Occasional poor decisions
Sometimes forgetting to complete a task (e.g., missing a monthly payment)
Forgetting the date or which word to use, but remembering it later
Occasionally misplacing things

Symptoms of Stress-Induced Memory Problems

Stress can cause a variety of physical and mental symptoms¹² including headaches, dizziness, muscle pain, stomach problems, chest pain, difficulty making decisions, trouble concentrating, and forgetfulness. If you know an older adult with memory problems, it’s a good idea to familiarize yourself with the signs of stress-related forgetfulness.

Recognizing Signs of Memory Loss Due to Stress

Memory loss due to stress is usually accompanied by a traumatic or stressful event (e.g., death of a loved one, or retirement). If someone you know seems more forgetful than usual and has recently experienced a major life change, there’s a good chance that stress is at the root of their memory issues. Signs of normal, age-related memory loss¹³ that may be triggered or exacerbated by stress include:

Sometimes forgetting dates, names, or appointments, but remembering them later
Occasional mistakes with money
Trouble finding the right word in conversation
Occasional bad decisions
Sometimes losing items, but finding them again later
Sometimes needing help with household appliances or devices (e.g., setting a microwave)

When to Seek Help for Memory Concerns

Stress-related memory problems often improve with a reduction in stress. However, forgetfulness can also be an early sign of dementia. Memory problems that may be a cause for concern¹³ include:

Poor memory retention that causes problems in daily life (such as forgetting important dates, repetitive speech, or increased reliance on memory aids)
Difficulty planning or problem solving (e.g., forgetting a familiar recipe)
Trouble performing familiar tasks (like managing a budget or driving to a familiar place)
Changes in mood (e.g., a person may become confused, suspicious, depressed, fearful, or anxious)
Losing track of time or dates
Visuospatial problems (which may manifest in difficulty reading or judging distance)
Communication problems
Frequently misplacing things
Persistent poor judgement
Social withdrawal

If you or someone you know has memory problems that interfere with daily life, contact a doctor for medical assessment.

The Link Between Stress and Dementia: What Studies Show

Studies have identified stress as a potential risk factor for dementia,¹⁴ and people with stress-related disorders may be particularly susceptible. For example, post-traumatic stress disorder (PTSD) is the stress disorder associated with the highest risk of dementia. In one study, patients with PTSD were found to be twice as likely¹⁵ as those without PTSD to develop dementia later in life.

Extreme stress can cause memory loss, so PTSD may lead to higher rates of dementia among certain populations, such as military veterans. An estimated 2 - 17% of US military veterans¹⁶ live with PTSD. This may contribute to a higher risk of cognitive decline by causing structural changes in the brain,¹⁷ such as shrinking of the hippocampus.

Veterans with dementia¹⁸ may benefit from the support services available through the US Department of Veterans Affairs (VA).

How to Manage Stress to Protect Your Memory

Stress may increase your risk of cognitive decline, but it won’t necessarily lead to dementia. Learning to effectively manage stress can have a wide range of physical and mental health benefits, but can it help to prevent memory loss in old age?¹⁹

Mindfulness and Relaxation Techniques

Mindfulness, a practice with roots in Buddhism, is the act of focussing solely on the present moment. Mindfulness-Based Stress Reduction²⁰ (MBSR) is a collection of relaxation techniques that can help reduce stress and the risk of associated health issues. People who want to try using mindfulness and relaxation techniques to manage stress may benefit from:

Breathing exercises
Yoga
Meditation
Body scanning techniques

Lifestyle Changes for Better Mental Health

Learning how to manage stress can take a while, but there are many lifestyle changes you can make to boost mental health and memory.

Connect Socially

Social interaction is very important for mental wellbeing. Connecting with others can foster a sense of belonging, improve self esteem, and pave the way for positive experiences that reduce stress and lift mood. Look for ways to strengthen existing connections, or make new ones through volunteering, attending classes, or picking up a new hobby. Modern technology also makes it easy to more frequently catch up with faraway friends and family.

Exercise Regularly

Regular physical activity is a cornerstone of good mental and physical health. Finding ways to get more movement in your life - whether that involves a gym membership or a gentle walk - can reduce stress and improve mental wellbeing.

Keep Learning

Learning new skills can raise confidence and self-esteem, provide a renewed sense of purpose, and help you connect with others.

Be Kind

Small acts of kindness and giving (like saying thank you, offering help to others, or volunteering) can create positive emotions that combat stress. It can also give people a greater sense of purpose and self-worth, and provide opportunities to form connections with others.

Eat Well

A healthy, balanced diet is key for good physical health, and it can also benefit your mood.²¹

Social Support for Stress Management in Seniors

Social isolation and loneliness among seniors²² can contribute to depression, anxiety, and cognitive decline. Therefore, forming and maintaining strong social connections may have a protective effect on cognitive and emotional health. Social support from friends and family members is thought to ‘buffer’ the effects of stress on the brain, and may preserve cognitive function in older adults.

Conclusion

Stress can have many negative impacts on physical and mental health, but can stress cause memory loss?

Cortisol, a key stress hormone, may have a damaging effect on regions of the brain that handle memory and learning. Therefore, chronic stress may contribute to memory loss and dementia in later life. Age-related memory loss and dementia can’t be prevented; however, you may be able to reduce your risk of cognitive decline by learning to manage and reduce stress.