Whether you’re prepping for exams, working towards an assignment deadline, or simply adjusting to your new university workload you might encounter stress. But how does stress impact your ability to retain information and learn effectively? Below we explore some of the science behind stress, how it can impact your memory and learning, and look at some of the ways you can address stress when it arises.
Written by Grant Longstaff. Published 27 January 2025.
How does stress affect memory?
Stress and memory have a complex relationship. When you're stressed your body releases hormones like adrenaline and cortisol. In small doses, these hormones can help enhance memory. This psychological phenomenon, known as Yerkes-Dodson Law, means your performance could be increased with mental or physiological stimulation. However, this is only true to a point, and the Yerkes-Dodson Law has been criticised for being an overly simplistic explanation.
When stress becomes overwhelming, higher cortisol levels can ultimately impair the area of the brain responsible for forming and retrieving memories. This is why you may struggle to remember a key piece of information during a stressful exam or lose your train of thought during a presentation.
Stress can also have an impact on your motivation, which is why some people can find it difficult to get going – even if a deadline is approaching. This is because stress can cause a reduction in dopamine, which plays a huge role in motivation, mood and attention among other things.
Stress and memory types
It’s important to remember stress doesn’t affect all types of memory equally. Generally speaking, memory can be divided into short term and long term memory.
Short term memory
Short-term memory allows us to process and use information before we either forget it or store it in our long term memory. Because our short term memory is both limited and temporary, stress can significantly impair short-term memory and make it harder to retain and work with information in the heat of the moment.
Long term memory
Our long term memory is where we store information you can recall time and again. This could be anything from our personal experiences and memories to facts and information you’ve learned throughout your education. Stress can still affect our long term memories however, particularly when our brains are attempting to shift new information from short term memory into our long term memory. This can make it harder to absorb what you’re studying.
How does stress affect learning?
When stressed, your brain can redirect its resources away from higher order thinking, such as critical thinking, problem solving, reasoning and evaluation, and instead focuses on survival mechanics. If you’ve ever experienced “brain fog” or found it difficult to concentrate when stressed, it’s likely for this reason.
How to improve memory and learning under stress
Stress is unique to each individual and unfortunately there’s no one strategy for improving memory and learning when it comes. It will be a case of trial and error and identifying what works best for you.
- Practice mindfulness, such as meditation or deep breathing exercises. This can help lower your cortisol levels.
- Sleep is one of the best ways to rest and recuperate. Avoid all night study sessions and take regular breaks when you do study.
- Exercise is an excellent way to reduce stress hormones. Even a short walk can get the blood pumping, help oxygenate your brain and help change your outlook.
- Tidy your revision space. There is some thought that if your workspace is untidy it can cause distractions and reduce your focus.
- A study plan can help you establish a series of well defined, manageable goals. Ensure you break those daunting topics into smaller chunks in an effort to reduce stress and improve your focus.
- Experiment with how you revise and consider different ways to study. Use revision cards, sticky notes and mind maps. Whatever works.
- Try active learning. Study with a friend, quiz yourself, ask how what you’re studying works in the real world. Active learning could make studying more engaging and can strengthen your retention.
It’s likely you’ll experience some level of stress during your studies. However, if you can identify some of your triggers and adopt some strategies to reduce stress, you’ll be better equipped to retain your focus and information. Even small changes can play an important part in improving your memory and learning.
If you’re fascinated by how our brains work and want to learn more, then our BSc (Hons) Psychology is the perfect place to discover contemporary psychology and human behaviour.
