stress and cognition the neuroscience behind stress, memory & thinking debra s. austin, phd, jd...
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Stress and Cognition The Neuroscience Behind Stress, Memory & Thinking
Debra S. Austin, PhD, JD
Sixty minutes of thinking of any kind is bound to lead to confusion and unhappiness. ~ James Thurber ~
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Areas of the brain involved in learning Neuroscience of memory formationDifference between emotions and feelings Impact of negative emotions on learningSuggestions to maximize cognitive
function
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Learning about the BrainFirst Illustrated Brain Manual
Cerebri Anatome 1664Modern brain research
Animal Studies Brain Scans
Brain Structure Scanning: X-Ray, CT, MRIBrain Activity Scanning: EEG, fMRI, MEG, PET, DTI
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Brain Facts3 lbsSize of a coconutWalnut shapedConsistency of Jell-O or chilled butterEvolved from the top of the spine upRequires
25% of calories consumed20% of oxygen breathed25% of body’s total blood flow
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Primitive Brain
Brain Stem, Hindbrain, or Reptilian BrainGoverns basic motor functions
Breathing, digestion, heartbeat, sleeping, balance
Key Parts: brain stem, midbrain, cerebellum
Engaged when struggling for survival
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Emotional Brain Inner Brain or Limbic SystemManages circadian rhythm, hunger, sex
hormones, addiction, and emotionsKey Parts (in pairs, one in each
hemisphere): amygdala, hippocampus, hypothalamus, thalamus, nucleus accumbens, and ventral tegmental
Engaged when experiencing an emotional response or creating new memories
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Thinking Brain
Cerebral Cortex Key Parts
Two hemispheres linked by the corpus callosum Four major lobes
Frontal lobe (language, reasoning, movement) Occipital lobe (vision) Temporal lobe (hearing) Parietal Lobe(taste, temperature, touch)
Outer layer is grey matter - densely-packed neurons Inner layer is white matter
Engaged when using reasoning and logic to conduct higher-order thinking
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Brain Cells Neurons Communication nerve cells Shaped like trees Information travels from the
branches (dendrites) down the trunk (axon) and across a tiny gap (synapse)to the next group of dendrites
Chemicals (neurotransmitters) carry the information over the synaptic gap
Electrical-Chemical-Electrical
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Over 100 Neurotransmitters Serotonin (mood, anxiety, sleep) Endorphins (reduce pain, increase pleasure) Oxytocin (bonding) Acetylcholine (attentiveness, memory) Glutamate (learning, memory) Dopamine (motivation, pleasure, meaning)
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Brainy VocabularyTriune Brain Structure
primitive, emotional & thinking brainsNeuron
tree-shaped brain cell & unit of communicationNeurogenesis
the birth of new brain cells In the Hippocampus & Olefactory Bulbs
Neuroplasticity changes in your brain
Connectome unique system map of neuron data pathways
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Your ConnectomeYou are your synapsesYour brain is a work in progressNeurons that fire together wire
together
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Nondeclarative Memories Cannot be experienced in conscious awareness
Procedural Memories Stored in cerebellum (primitive brain) Skiing, dancing, driving
Fear Memories Stored in amygdala (emotional brain) Flashbacks and phobias
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Declarative MemoriesRequire conscious thought to be
recalledStored in both emotional and thinking
brainEpisodic Memories - Autobiographical
personal experiences
Semantic Memories - Learned Knowledge: facts, concepts & words
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Parts of Brain Involved in Learning Thinking Brain
Frontal Lobe language, reasoning, movement
Occipital Lobevision
Temporal Lobehearing
Parietal Lobetaste, temperature, touch
Emotional Brain Thalamus Amygdala Hippocampus
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Laying Down a MemoryConsolidation: a Memory Trace is
converted to Long-Term Memory and becomes stable in the brain
Encoding: processing sensory informationThinking Brain
Information enters via the sensesEmotional Brain
Thalamus focuses attention, screens information, and sends it to the Hippocampus
Amygdala checks information for emotional content
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Thinking & Emotional Brain Consolidation Loop
Consolidation During Sleep Information travels a neural loop from
Thinking Brain (sensory lobe of origin) to Emotional Brain (Hippocampus) & repeats
Takes 2-10 years Once memory is fully consolidated, the
Hippocampus lets go of its relationship with the Cortex
Consolidated memories are distributed throughout the Cortex
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EmotionAn unconscious and automatic response
to an emotional stimulus that results in physical changes increased heart rate & blood pressure Sweaty palms Blushing
Six Primary Emotions
Fear Anger Sadness
Disgust
Surprise
Joy
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FeelingsEmotions are experienced as feelingsFeelings are the conscious perceptions
of emotional responses
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Stress Engineering
Amount of resistance a material offers to being reshaped
In Humans Physiological response to stressor that is
measurable by another party Stressor must be perceived as negative Stressed person must feel she has no control
over the stressor Stress involves some combination of 4 of the 6
primary emotions: fear, anger, sadness and/or disgust
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Types of Stress Acute Stress
Short-lived Triggers fight or flight response Can be helpful by assisting focus on novel
intellectual challenge or marshaling resources for a significant physical challenge
Chronic Stress Long-lasting Occurs during situations like a troubled intimate
relationship, financial struggles after a job loss, or treatment for a life-threatening illness
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Emotional StimulusEndocrine System
Secretion & regulation of hormones in bloodstream
Autonomic SystemMediates physiological changes in body
Skeletal Motor SystemControls behaviors such as freeze, fight,
flight, and facial expressions
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Endocrine System Main Stress Hormones: Adrenalin
& Glucocorticoids Major Glucocorticoid is Cortisol
Glucocorticoids tell the Autonomic System to Elevate heart rate & blood
pressure Mobilize energy Slow digestion Suppress immune system
Evolutionary Purpose – quick response to ensure survival
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Elevated GlucocorticoidsPhysical
Impaired Immune Response Increased Appetite & Food Cravings Increased Body Fat Increased PMS & Menopause SymptomsDecreased Muscle Mass, Bone Density &
LibidoEmotional
Increased Mood Swings, Irritability & Anger
Increased Anxiety & Depression
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Memory Consolidation
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Your Brain on Glucocorticoids Suppression of Neurogenesis (birth of new brain
cells) in Hippocampus Damage to Hippocampus can create cycle where
greater amounts of Glucocorticoids are released, producing additional Hippocampal atrophy
Hippocampal Neurodegeneration & Cell Death
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Impact of Stress on CognitionDeterioration in memory, concentration,
problem-solving, math performance, language processing, curiosity, creativity, and motivation
Hippocampi shrink in sizeDepressionPost-Traumatic Stress DisorderRepeated exposure to jet lag
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Reverse Hippocampal DamageIncrease Neurogenesis
ExerciseHealthful SleepAntidepressants
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ExerciseEnhances blood and oxygen flowStimulates production of Brain Derived
Neurotropic Factor (BDNF)30 minutes of aerobic exercise 2 to 3
times per week + strength training for maximum cognitive benefit
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Increased Blood Flow Improves blood flow deeper into body
tissuesEnhances distribution of food and
elimination of waste Increases blood volume in HippocampusMaintains health and functioning of
Hippocampus
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BDNF Protein that helps
Create new neurons Protect existing neurons Encourage synapses formation
BDNF production enhanced by Exercise Calorie Reduction Intellectual Stimulation Curcumin (active ingredient in spice Turmeric) Omega-3 Fat DHA
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Sleep 90 Minutes to 2 Hours to Stage 5 REM Sleep Hippocampus & Amygdala very active during REM Communication between neurons at rate equal to or
higher than when awake Memory consolidation genes activated during REM, which
helps formation of new neural connections
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Sleep Research Subjects awakened during REM lost ability to
learn new information Loss of 1 night of sleep = 30% cognitive decline Loss of 2 nights of sleep = 60% cognitive decline Less than 6 hours of sleep for 5 nights in a row =
60% cognitive decline Sleep Deprivation
Diminishes attention, working memory, executive function, quantitative skills, logical reasoning ability, mood, and fine & gross motor control
Accelerates Aging Process Impairs ability to use fuel/food creating risk of
diabetes and obesity
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Circadian Rhythm Arousal System
Neurons, hormones & chemicals keep body awake Sleep Drive
Neurons, hormones & chemicals put body to sleep Larks (Early Chronotypes)
10% of population Productive early in day & want to sleep about 9pm
Owls (Late Chronotypes) 20% of population Productive late in day & may want to retire at 3am
Hummingbirds 70% in middle of the spectrum
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Siesta Time Arousal System & Sleep Drive flat-line in the
afternoon Causes a desire to nap Naps improve cognition
26-minute nap improved NASA pilot performance by 34%
45-minute nap improved cognition for at least 6 hours
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Antidepressants
Increase the rate of neurogenesis Includes SSRIs (selective serotonin uptake
inhibitors)
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Maximize Cognitive Function
Commit to and perform regular exercise Make regular and adequate sleep a priority If treated with antidepressants, continue
treatment
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Article & More Brainy Vocabulary
SSRN Debra Austin Killing Them Softly: Neuroscience Reveals How
Brain Cells Die From Law School Stress Learn about the hidden law school curriculum
and what the Carnegie Report has to say about it