Stress

why we feel it – and
when it becomes too much

A healthy dose of stress helps us stay sharp, but it can also make us ill and even impair memory if it lasts too long. Therefore, it is important to understand exactly what stress does to us and how people can become more resilient to it.

At the UvA, to better understand stress and its impact, we research the neurobiological mechanisms of stress and also take a broader perspective, looking at, for example, how a person’s living environment and lifestyle can affect their levels of stress.

Practical tips

A healthy dose of stress helps us stay sharp, but it can also make us ill and even impair memory if it lasts too long. Therefore, it is important to understand exactly what stress does to us and how people can become more resilient to it.

At the UvA, to better understand stress and its impact, we research the neurobiological mechanisms of stress and also take a broader perspective, looking at, for example, how a person’s living environment and lifestyle can affect their levels of stress.

Practical tips

Stress is essential

‘Stress is an indispensable, evolutionarily ancient system that helps us cope with threatening or challenging situations,’ explains Harm Krugers, co-director of the UvA Centre for Urban Mental Health.

‘When we detect danger, networks in the brain are activated that put the body on alert. Stress hormones like adrenaline and cortisol ensure that energy is quickly available: heart rate and blood pressure increase, and sugars are released. Processes that are not immediately needed – such as digestion or immune responses – are temporarily suppressed.’

‘Our body responds according to the fight-flight-or-freeze principle,’ adds Paul Lucassen, professor of Structural and Functional Neuroanatomy. ‘The body prepares to either tackle the stressor, flee from it, or wait for it to pass. It focuses all its energy on whichever response it chooses.’

Stress is essential

‘Stress is an indispensable, evolutionarily ancient system that helps us cope with threatening or challenging situations,’ explains Harm Krugers, co-director of the UvA Centre for Urban Mental Health.

‘When we detect danger, networks in the brain are activated that put the body on alert. Stress hormones like adrenaline and cortisol ensure that energy is quickly available: heart rate and blood pressure increase, and sugars are released. Processes that are not immediately needed – such as digestion or immune responses – are temporarily suppressed.’

‘Our body responds according to the fight-flight-or-freeze principle,’ adds Paul Lucassen, professor of Structural and Functional Neuroanatomy. ‘The body prepares to either tackle the stressor, flee from it, or wait for it to pass. It focuses all its energy on whichever response it chooses.’

Long-term stress

In the short term, our stress system helps protect us from dangerous situations. But if stress becomes prolonged or chronic, with the body remaining in this constant state of readiness, it can have negative consequences for, among other things, the immune system, metabolism and memory, Krugers and Lucassen say.

Chronic stress therefore increases the risk of illness, burnout and mental health disorders. ‘In the Netherlands, burnout is one of the leading reasons for absenteeism, and stress is a significant cause of that,’ says Krugers.

Long-term stress

In the short term, our stress system helps protect us from dangerous situations. But if stress becomes prolonged or chronic, with the body remaining in this constant state of readiness, it can have negative consequences for, among other things, the immune system, metabolism and memory, Krugers and Lucassen say.

Chronic stress therefore increases the risk of illness, burnout and mental health disorders. ‘In the Netherlands, burnout is one of the leading reasons for absenteeism, and stress is a significant cause of that,’ says Krugers.

Memory traces and new neurons

Krugers studies the effects of stress on our memory. He has discovered, for example, that stress affects so-called memory traces. ‘Only a small group of brain cells is involved in the creation of a memory. These cells together form the memory trace and play a key role in storing, retaining and recalling memories,’ Krugers explains. ‘Stress influences which cells end up in a memory trace and how stable the trace is.’

For example, acute stress can cause events to be stored more strongly, but less precisely. While prolonged stress can disrupt communication between brain cells and deteriorates memory.

Lucassen also links stress and memory in his research on brain plasticity. ‘Prolonged stress significantly inhibits the production of new neurons, a remarkable process that takes place in the hippocampus. New neurons are crucial for our memory and for repairing brain damage.’

Memory traces and new neurons

Krugers studies the effects of stress on our memory. He has discovered, for example, that stress affects so-called memory traces. ‘Only a small group of brain cells is involved in the creation of a memory. These cells together form the memory trace and play a key role in storing, retaining and recalling memories,’ Krugers explains. ‘Stress influences which cells end up in a memory trace and how stable the trace is.’

For example, acute stress can cause events to be stored more strongly, but less precisely. While prolonged stress can disrupt communication between brain cells and deteriorates memory.

Lucassen also links stress and memory in his research on brain plasticity. ‘Prolonged stress significantly inhibits the production of new neurons, a remarkable process that takes place in the hippocampus. New neurons are crucial for our memory and for repairing brain damage.’

Stress is personal

Krugers and Lucassen emphasise that stress is highly personal: what's stressful for one person isn't necessarily stressful for another.

‘With some illnesses, you can pinpoint where things go wrong: a receptor – a kind of receiver on a cell that picks up and transmits signals from the body – is malfunctioning, or a key biological process is failing’
Lucassen

‘That's completely different with stress, and a lot depends on a person's genetic predisposition, stress reactivity, and factors like previous experiences and environment.’

Stress is personal

Krugers and Lucassen emphasise that stress is highly personal: what's stressful for one person isn't necessarily stressful for another.

‘With some illnesses, you can pinpoint where things go wrong: a receptor – a kind of receiver on a cell that picks up and transmits signals from the body – is malfunctioning, or a key biological process is failing’
Lucassen

‘That's completely different with stress, and a lot depends on a person's genetic predisposition, stress reactivity, and factors like previous experiences and environment.’

Dynamic interplay

That is why, at the Centre for Urban Mental Health, they are also investigating the impact of a living environment that can be strongly linked to stress: cities.

‘The urban brain is constantly responding to crowds, noise and a variety of social interactions. This can be inspiring, but it also places significant demands on the stress system,’ says Krugers. People who are particularly sensitive to this can become overloaded more quickly. ‘Ultimately, it's a dynamic interplay of personal, social and environmental factors that makes one person function well mentally in the city, while another doesn't.’

To better understand this interplay, scientists are creating special network models. In these models, they combine complaints such as poor sleep, difficulty concentrating and anxiety with personal factors such as lifestyle and major life events. This allows them to see how these elements influence each other and where interventions can potentially be made: poor sleep, for example, can lead to fatigue, worry and difficulty concentrating, which can cause a low mood – and this low mood, in turn, can further disrupt sleep, and so on.

Dynamic interplay

That is why, at the Centre for Urban Mental Health, they are also investigating the impact of a living environment that can be strongly linked to stress: cities.

‘The urban brain is constantly responding to crowds, noise and a variety of social interactions. This can be inspiring, but it also places significant demands on the stress system,’ says Krugers. People who are particularly sensitive to this can become overloaded more quickly. ‘Ultimately, it's a dynamic interplay of personal, social and environmental factors that makes one person function well mentally in the city, while another doesn't.’

To better understand this interplay, scientists are creating special network models. In these models, they combine complaints such as poor sleep, difficulty concentrating and anxiety with personal factors such as lifestyle and major life events. This allows them to see how these elements influence each other and where interventions can potentially be made: poor sleep, for example, can lead to fatigue, worry and difficulty concentrating, which can cause a low mood – and this low mood, in turn, can further disrupt sleep, and so on.

Practical tips for dealing with stress

So stress has a function, but you want to avoid
too much of it. How can you do that?

Practical tips for dealing with stress

So stress has a function, but you want to avoid
too much of it. How can you do that?

1.

Recognise stress symptoms and take them seriously

Take stress seriously and see if you can alleviate a stressor by, for example, planning well; do you have to do something now, or can it be done later?

2.

Prepare

Situations that are predictable and controllable are often less stressful. If something is nerve-wracking, try to prepare for it as much as possible. This will help you regain some control over the situation.

3.

Relax

Schedule short recovery moments every day (breaks, a leisurely walk, breathing, doing nothing), especially after stressful events.

4.

Exercise and sleep well

Regular exercise helps slow down your stress system and supports your brain. It doesn't have to be intense: regularity and "as much as possible" are key. And also pay close attention to a healthy and, above all, regular sleep pattern.

5.

Discuss stress at work

Stress is often not just "your problem" but is also related to work pressure in the many forms that it can take.

6.

Seek support from your community

Connection with others, support and perspective can help with stress: talk about it, reach out to people, do something meaningful.

7.

Be gentler with yourself

Self-compassion (being kinder to yourself when under pressure or dealing with mistakes) reduces stress and can help prevent self-criticism.

1.

Recognise stress symptoms and take them seriously

Take stress seriously and see if you can alleviate a stressor by, for example, planning well; do you have to do something now, or can it be done later?

2.

Prepare

Situations that are predictable and controllable are often less stressful. If something is nerve-wracking, try to prepare for it as much as possible. This will help you regain some control over the situation.

3.

Relax

Schedule short recovery moments every day (breaks, a leisurely walk, breathing, doing nothing), especially after stressful events.

4.

Exercise and sleep well

Regular exercise helps slow down your stress system and supports your brain. It doesn't have to be intense: regularity and "as much as possible" are key. And also pay close attention to a healthy and, above all, regular sleep pattern.

5.

Discuss stress at work

Stress is often not just "your problem" but is also related to work pressure in the many forms that it can take.

6.

Seek support from your community

Connection with others, support and perspective can help with stress: talk about it, reach out to people, do something meaningful.

7.

Be gentler with yourself

Self-compassion (being kinder to yourself when under pressure or dealing with mistakes) reduces stress and can help prevent self-criticism.

The Centre for Urban Mental Health

The Centre for Urban Mental Health aims to unravel new ways to improve urban mental health, taking into account the complexity and dynamics of mental health problems and mental disorders in an urban environment.

The Centre for Urban Mental Health

The Centre for Urban Mental Health aims to unravel new ways to improve urban mental health, taking into account the complexity and dynamics of mental health problems and mental disorders in an urban environment.

The Urban Brain

Mental health in the city. For some people, the city is a place where you can be yourself and thrive, but for others, living in the city can be a struggle.

Brain Plasticity Group

The Brain Plasticity group tries to understand how our brain responds and adapts to a changing, or challenging, environment.

Learn more about stress

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The Urban Brain

Mental health in the city. For some people, the city is a place where you can be yourself and thrive, but for others, living in the city can be a struggle.