Struggling to Focus or Remember Things? Your Nervous System Might Be to Blame
Are you constantly asking yourself “why am I so forgetful”? Maybe you’re misplacing your keys, blanking on someone’s name, or even forgetting what you we’re saying while mid-sentence? If so, you’re not alone. Forgetfulness can be frustrating, and one of the most common culprits of forgetfulness is surprising.
Let’s take a look at one of the most common and surprising causes of forgetfulness, and simple ways you can cultivate a better memory.
How the Fight-or-Flight Response Can Cause Forgetfulness
Sometimes, our brains go into what’s known as the “fight or flight” response. This is our body’s natural reaction to stress or perceived danger. When this response kicks in, our brains prioritize survival over everything else, including memory. The surge of stress hormones like adrenaline and cortisol affect the brain’s ability to encode and recall memories effectively… so it’s no wonder that our ability to remember details can take a back seat when our body is in survival mode!
Stress and anxiety are common triggers for the fight or flight response. When we’re constantly feeling stressed or anxious, our bodies can get stuck in this heightened state of alertness. Over time, this can lead us developing false self-beliefs, like “I’m forgetful” or “I’m incapable”.
If this resonates with you, don’t worry! With some teachings and practice, you can regain control over your nervous system, helping to improve your memory! Let’s explore how.
Self-Regulation Techniques to Rebalance Your Nervous System
Self-regulation encompasses techniques like deep breathing and mindfulness, which actively influence our body’s stress response system. When we engage in these practices, we signal to our nervous system that we’re safe and can relax. This triggers a change of chemical changes in our body, including a decrease in stress hormones like cortisol and adrenaline, and an increase in feel-good neurotransmitters like serotonin and dopamine. As a result, our body shifts from “fight or flight” mode to a calmer state, allowing our brain to function optimally.
Here’s a couple simple self-regulation techniques you can begin practicing today to help regulate your nervous system and improve your memory.
Deep Breathing
Take slow, deep breaths in through your nose and out through your mouth. Focus on filling your lungs with air and exhaling fully.
When you take slow, deep breaths, you’re not only calming your mind but also activating the vagus nerve, a key player in the body’s relaxation response. The vagus nerve is the longest nerve in the autonomic nervous system and plays a crucial role in regulating heart rate, digestion, and other bodily functions. Deep breathing stimulates the vagus nerve, sending signals to the brain to slow down the heart rate and decrease blood pressure, promoting a sense of calm and relaxation.
So when you feel a bit on-edge, or like you’re about to forget your words, take a deep breath. By consciously controlling your breath, you can tap into the power of the vagus nerve to help you ground your mind and balance your nerves.
Mindful Moments
Mindfulness meditation has been shown to promote neuroplasticity, the brain’s ability to reorganize itself, leading to structural changes that enhance memory function.
Through regular practice, mindfulness meditation increases gray matter density in brain regions associated with memory and emotional regulation, such as the hippocampus and prefrontal cortex. Mindfulness also reduces activity in the amygdala, dampening the body’s stress response and mitigating the negative impact of chronic stress on memory. This combination of structural changes and stress regulation makes mindfulness meditation a powerful tool for improving memory and cognitive function.
When you feel tension in your mind or body, take a moment to ground yourself.
As you breathe, focus on the sensation of the air entering and leaving your body. Repeat this process a few times to calm your mind and refocus your energy. This simple practice can help regulate your nervous system and be present in the moment.
Remember, neuroplasticity is the brain’s ability to adapt and change in response to experience. With consistent effort and a positive outlook, you can reshape your brain to be stronger and more adaptable.
Practical tools. No fluff.
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