5 ways stress can impact your memory (and what to do about it)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Stress got your brain feeling foggy? We’ve been there. Learn about the impact stress can have on your memory and 9 tips to boost your memory when you're under pressure.
Have you ever stared at a test question or a work email and felt like your brain just shut off? Or maybe you’re talking to someone and completely forget a word you want to use mid-sentence? We get it.
Stress affects how your brain works, and one of the first things to slip could be your memory. When this happens, you might find yourself forgetting small things, struggling to focus on a simple task, or simply feeling like your mind is all foggy.
To make matters worse, memory issues can add to the stress you’re already feeling, making it even harder to manage everything you’ve got going on and creating a vicious cycle.
But no matter how frustrating it may feel in the moment, stress doesn’t have to take over your mind. With a few simple changes (some of which you can even do today!) you can start to protect your brain’s health and improve your memory — even when you’re at your wit’s end.
What is the connection between stress and memory?
Feelings of stress is your body’s natural response to a challenge, danger, or immediate demand. Stress triggers a “fight-or-flight” reaction, where the brain releases hormones like cortisol and adrenaline to help you deal with the situation at hand.
In small doses, stress can be a good thing. It’s the reason our ancestors didn’t get eaten by wolves and bears. Short-term stress, known as acute stress, can help sharpen your focus and boost your performance. That burst of cortisol can help you power through writing that report when time is tight, or help you nail a big presentation.
But when stress sticks around for too long or becomes overwhelming, it can have the opposite effect. Studies show that high stress levels make it harder to concentrate, remember details, and process information. Instead of helping you concentrate, long-term stress (chronic stress) can make it harder to think clearly. This effect can start to impact the hippocampus, the part of the brain responsible for both your short-term and long-term memory.
5 impacts of stress on memory
Whether it’s forgetting why you walked into the kitchen or struggling to remember a friend’s name, stress can make it harder to think clearly. These are the main effects you might notice if stress is starting to affect your memory:
Short-term memory loss: Stress may reduce activity in the prefrontal cortex, the part of your brain responsible for short-term memory. This could possibly make it harder for the brain to hold onto small pieces of information, so you might forget where you put your keys, or miss an appointment.
Difficulty learning new information: The brain prioritizes survival over learning during stressful situations, so stress may make it harder for your brain to process and store new information.
Problems with long-term memory retrieval: Stress might also make it harder to recall things stored in your long-term memory. You might struggle to remember how to start a journey you’ve been making for years, or forget important facts during an exam you spent hours studying for just the night before.
Brain fog and poor concentration: Stress hormones may interfere with your brain’s communication pathways, possibly making your mind feel foggy so it could become harder to concentrate on tasks.
Stress-related memory gaps: You might experience memory blanks, where you forget events completely during high-pressure times like interviews, tests, or public speaking.
How to improve your memory when stressed: 9 mindful techniques
Stress may take a real toll on your brain, but it doesn’t have to take over. Adding simple, mindful techniques to your daily routine can help you lower stress and calm your mind, so you can strengthen your ability to focus, think clearly, and remember important details.
You might choose one or two that feel like they’ll fit into your schedule and lifestyle. If you notice an improvement, try adding in another technique and see how it feels.
1. Practice deep breathing to reduce stress
When we’re stressed, our breathing tends to get shallow and fast, which can make the body feel even more tense. (Anyone else become hyper-aware of their breathing while reading this?)
Deep breathing may help activate your body’s relaxation response, possibly lowering stress hormones like cortisol and giving your brain the chance to reset. This could improve your focus, memory, and overall feeling of calm throughout the day.
Top tip: Use the 4-4-4 method, where you inhale slowly through your nose for four counts, hold your breath for four counts, and exhale gently through your mouth for four counts. Repeat this for a couple of minutes, especially when you’re feeling scattered or overwhelmed. (For more guidance on this “box breathing” technique, check out these seven tips.)
💙 Learn how to relieve stress in less than three minutes with Chib Okereke’s guided SOS Breath Work session.
2. Take regular mindfulness breaks to give your mind a breather
Mindfulness is about paying attention to the present moment without judgment. It might sound simple, but when you pause and focus on your breathing, your body relaxes, and your brain gets a much-needed break, helping to calm your mind and improve your memory. Over time, high levels of stress hormones like cortisol levels may shrink the size of the hippocampus, making it harder to store and retrieve memories. This may be why people who have experienced long-term stress or trauma sometimes struggle with forgetfulness or brain fog.
Top tip: It doesn’t have to be complicated, you can incorporate little mindful moments into your existing routine. Try bringing mindfulness to something you already do, like listening to the sounds of your neighborhood on your morning walk, or feeling the sensations of the water during your shower. Cooking and eating are also great times to intentionally focus on the sights, sounds, and tastes in the present moment. For more ways to bring mindfulness into your day, take a look at these 10 ideas.
3. Exercise regularly to improve your mood and lower stress
Moving your body isn’t just good for your physical health, it’s also great for your brain. Exercise can help improve blood flow to the brain, delivering oxygen and nutrients that may help boost your focus, concentration, and memory. Movement also may help release feel-good chemicals that lower stress and boost your mood (sounds like a win-win, right?). Even if you don’t like exercising, gentle movement has benefits too!
Top tip: Take a 20 to 30 minute walk, enjoy a yoga session, or get active with a light workout. You don’t need to become a gym rat to see the benefits. Add small bursts of movement throughout your day—like stretching, dancing to music, or taking the stairs—to help you clear your mind and recharge. Check out our seven simple movement exercises for more ideas to get started.
💙 Bring gentle activity into your day with Mel Mah’s Mindful Movement session.
4. Get enough quality sleep to support your brain health
When you’re stressed, you might find yourself tossing and turning, or feel tempted to cut back on sleep to try and get more done. But skipping sleep can make stress way worse. When you’re asleep, your brain is busy processing and organizing information. And the less sleep you get, the more likely it is that your memory may weaken too. When this happens, it may be harder to focus, learn, and recall details.
Top tip: Aim for 7–9 hours of sleep each night and create a calming bedtime routine by turning off screens at least 30 minutes before bed, dimming the lights, and doing something relaxing like reading or listening to soft music (here are nine more tips to help you build a better bedtime routine). If racing thoughts keep you awake, try deep breathing or journaling before bed.
💙 Slow the swirl and Soften Into Sleep with this progressive muscle relaxation meditation from Chibs Okereke.
5. Try adding meditation to your routine
Meditation helps you train your mind to stay focused and calm, even during stressful situations. Studies show that even a small amount of regular meditation lowers stress hormones and improves the brain’s ability to process and remember information.
Top tip: Start small with 5-minute meditation sessions. Sit comfortably, close your eyes, and focus on your breathing. When your mind wanders, gently bring your attention back to your breath.
💙 Explore our Quick Meditations to help you de-stress and find calm in less than five minutes.
6. Use visualization techniques to jog your memory
When stress makes it hard to learn or remember things, creating a mental picture of what you’re trying to remember can help your brain store information more effectively.
Top tip: Say you’re trying to remember someone’s name. Connect their name to a visual image — like picturing a flower for someone named Lily. If you’ve got a stressful situation coming up, like a big presentation, imagine yourself succeeding in delivering your speech calmly and answering questions with confidence. This can help lower stress and improve your self-belief and self-confidence.
7. Eat brain-boosting foods
Your brain needs the right fuel to function well, especially during stressful times. Nutrient-rich foods may help reduce inflammation, possibly lowering cortisol, and improving memory and focus.
Top tip: Add brain-boosting foods like salmon, walnuts, blueberries, avocados, and green leafy vegetables to your diet — the omega-3 fatty acids, antioxidants, and vitamins in these foods may help protect your brain from stress and keep your memory sharp. Drink plenty of water, too, since dehydration can affect focus and memory.
8. Stay organized with lists and reminders
When stress makes you forgetful, it can help to offload some of the mental pressure. Keeping to-do lists, setting reminders, or organizing your day might make it easier to remember tasks and give you a sense of control when life feels chaotic.
Top tip: Write down what you need to remember in a notebook, planner, or on your phone. Use alarms or calendar apps to keep track of important events and deadlines so you don’t miss that medical appointment, or forget to collect your dry-cleaning.
9. Take breaks when you need them
Pushing through stress often makes things worse, especially when it comes to focus and memory. Your brain needs regular breaks to recharge and work at its best, so taking time to pause throughout the day can help clear your mind and improve productivity.
Top tip: Use the “Pomodoro technique,” where you set a timer for 25 minutes and focus on a specific task, then take a 5-minute break. During your break, step away from your desk (or wherever you’re working), stretch, or do something that relaxes you, like sipping tea or looking outside. These small pauses can help refresh your brain.
Stress and memory FAQs
How does stress affect memory?
Stress affects memory by triggering the release of hormones like cortisol and adrenaline. These hormones are part of your body’s natural “fight-or-flight” response, designed to help you survive challenging or dangerous situations.
In the short term, small bursts of stress—called acute stress—can actually sharpen your focus and help you react quickly. A little stress before an important presentation might motivate you to practice more and ensure you’re ready to do your best. (Pro tip: If you get anxious before presenting, learn how to break the cycle of performance anxiety with these eight tips).
But when stress becomes too intense or lasts for a long time, it starts to work against you. Chronic stress—like ongoing worries about work, relationships, or health—may cause a constant release of stress hormones like cortisol, which can potentially interfere with how your brain functions. High cortisol levels may affect two key parts of your brain: the hippocampus, which helps you store and retrieve long-term memories, and the prefrontal cortex, which handles short-term memory and concentration. Over time, stress can potentially make it harder to remember details, stay focused, or learn new information.
You might notice this when you forget where you left your keys, can’t recall someone’s name, or blank out during an important moment. These effects can be frustrating and might make you feel out of control, but fortunately by managing stress—through mindfulness, exercise, and better sleep—you can help your brain recover and improve your memory.
Can stress lead to permanent memory loss?
Stress can have lasting effects on the brain, but it doesn’t always lead to permanent memory loss. Chronic stress, especially when left unmanaged, can possibly cause damage to the hippocampus — the area of the brain responsible for learning and memory. Over time, high cortisol levels may shrink the size of the hippocampus, making it harder to store and retrieve memories. This is why people who have experienced long-term stress or trauma sometimes struggle with forgetfulness or brain fog.
Thankfully this damage isn’t always permanent as the brain has an incredible ability to heal and adapt, a process called neuroplasticity. By reducing stress and adopting healthy habits, like regular exercise, meditation, and good sleep, you can support brain function and hopefully help it repair itself over time. In some cases, memory problems caused by stress may even reverse completely once stress levels go down.
And these 12 relaxation ideas can help you keep stress and anxiety at bay.
If you’ve been struggling with persistent memory issues, speak to a healthcare professional to help rule out other causes, and get guidance to improve both your mental health and brain function.
How long does it take for mindfulness practices to impact memory positively?
Mindfulness practices can start improving your stress levels and memory surprisingly quickly. Many people notice small benefits—like feeling calmer and more focused—within just a few days of regular mindfulness exercises. Things like deep breathing, meditation, or mindful walking give your brain a break from stress, which may help improve focus and clarity.
The long-term effects, though, can take a little more time. Studies suggest that practicing mindfulness regularly for a few weeks can start to strengthen brain areas related to memory, like the hippocampus and prefrontal cortex. And research has shown that eight weeks of consistent mindfulness meditation can increase the size and activity of these brain regions, improving focus, memory recall, and emotional regulation.
And one of the great things about mindfulness is that you don’t have to spend hours doing it every day — just 5–10 minutes of mindfulness can make a big difference when you make it a habit. Whether you choose breathing exercises, guided meditations, or simple practices like observing your surroundings without judgment, sticking with it will help your brain adapt and improve.
Is all stress harmful to memory?
Not all stress is harmful! In fact, small amounts of stress can actually be helpful for your memory and brain function. This type of stress, called acute stress, is short-lived and often happens during situations like giving a presentation, studying for an exam, or preparing for a performance. During acute stress, your brain may release adrenaline and a small amount of cortisol, which may sharpen your focus, improve concentration, and possibly help you remember important details more clearly.
Stress can become harmful when it lasts too long or becomes overwhelming. Chronic stress might keep stress hormones like cortisol levels high for extended periods, which could possibly start to disrupt brain function. Instead of boosting your focus, long-term stress might lead to memory problems, brain fog, and trouble concentrating.
Keeping a balance is important. You’re not trying to eliminate stress completely from your life, but to have tools to manage stress when it arises, like mindfulness, exercise, and quality sleep. This can help you protect your memory and use stress to your advantage when you need it most.
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