Overstressed; Your Problem Solving Skills Are At Risk

Have you been feeling more stressed out lately? Emerging from the holiday spirit I was inspired to explore the topic of Stress. The Holidays are a time of joy and happiness for many but even good stress is considered stress which lead me to the exploration of the effects of stress. Even during happy times or when people supposedly prepared for things such as final exams. Some then went blank when they had to sit through the written sections but felt pretty confident about getting through the multiple choice section. What a painful way to end a semester and start the holidays. Stressed out. The good news is there’s a way to try again next semester.

Stress can affect us in many ways. One of the ways stress affects us is that it can dampen our problem-solving skills. So beware, even if you studied and felt well-prepared for that final exam, if you’re stressed-out walking into the room, your ability to do well is seriously compromised. A recent study by the University of Missouri looked at the effects of stress on the brain. 45 students with a higher vulnerability to stress were selected. Those considered to be more vulnerable to stress had a higher level of a serotonin transporter gene. (SERT). This variation shows a correlation with a higher vulnerability to stress and the response to stress. There were two scenarios present. The first scenario was a no stress scenario and the second was designed to induce stress in the participants. The students were given a verbal processing task in which they were asked to name objects within a category in one minute while being monitored by an MRI machine. In both scenarios there was no apparent effect on performance, however the MRI indicated that there was an apparent change in the brain for all participants.

Part two of the study included problem solving tasks and the participants were again monitored by an MRI machine. The two research scenarios were again no-stress and stress scenarios. The results found that in the stress scenario, the area of the brain called the middle temporal gyrus was activated. The middle temporal gyrus plays an important role in processing visual and auditory information. It is also responsible for higher order cognitive functions such as object recognition, language comprehension and memory to name but a few. This is important to note, as it appears that the presence of SERT (serotonin variant) is the brain marker that determined this relationship with the middle temporal gyrus being activated under stress conditions during problem solving tasks. More studies are needed to understand the relationship of stress on the brain, its effects on problem solving abilities, and the regions of the brain activated such as the middle temporal gyrus by those with pre-existing biological markers such as SERT.

Stress can impair cognitive functioning, affecting memory, concentration and decision-making abilities. Acute or situational stress is normal and can lead to retention of material hoping to be recalled, whereas chronic stress is debilitating and can affect memory negatively impairing a person’s ability to recall information. Developing a healthy resilience to stress can help reduce the harmful effects of stress. Some of the ways to become more resilient to stress are to develop more effective coping skills to be able to bounce back from traumatic events or adversity and prolonged stress. Those who are highly adaptable and more resilient show a more robust ability to do this than those who have a lower threshold to stress. Considering how we have seen that stress can have a negative impact on problem solving abilities and decision making it would be advantageous to develop healthier coping skills to buffer the effects of stress.

Mindfulness techniques such as meditation can help to reduce the harmful effects that stress can have on our problem-solving skills and decision-making abilities. Meditation has an effect on the brain, this is referred to as neuroplasticity. One of the things meditation can do is reduce the size of the amygdala over time which can lead to a decrease in anxiety. It can enhance the hippocampus region, leading to less incidence of depression. Meditation also shows a high effect on the prefrontal cortex, which is responsible for problem solving abilities. Meditation which reduces stress and anxiety has another effect on the brain where we see thicker grey matter over time. A simple meditation practice can lead to enhanced cognitive function and problem-solving abilities. It does this by enhancing focus and attention leading to improved concentration. Starting small is ok, results can be noticed on as little as ten minutes of meditation a day.

Meditation encourages creative problem solving by opening the mind to different perspectives and possibilities. Meditation reduces stress and anxiety. Stress and anxiety can create confusion and lead to an impairment in problem solving abilities. Meditation leads to clearer thinking over time; it helps you to stay grounded in the present moment. It helps to eliminate distractions, and it doesn’t take long to start to notice the results.

Give different types of meditation a try until you find the one that works for you or switch things up from time to time. Mindfulness meditation involves focusing on the present moment, allowing your thought to emerge without judgement and returning always to the breath. This practice will enhance feelings of calm and tranquility.

Another option is to try guided meditation, some offer more guidance and some offer less guidance. This process involves visualization. Place yourself in the moment with the problem you are trying to solve. Allow your mind to explore different outcomes. Through meditation the answers emerge in time.

Try a loving kindness meditation. This practice enhances compassion and empathy leading to a more positive outlook on situations in your life.

High levels of stress can lead not only to mental confusion but to increased cortisol, epinephrine and norepinephrine in the body, all harmful in excess amounts. Embrace the meditation path and enjoy lower levels of stress and anxiety, a renewed sense of inner peace and improved decision making from simple to more complex. Meditation can help you to think more clearly, process information better and enhance your overall problem-solving abilities.

Meditation is a safe practice for most everyone. If you have underlying mental health conditions don’t hesitate to seek out the opinion of a family doctor if you are concerned. There are times in life where it is helpful to seek out a therapist to help you to enhance your problem-solving abilities and decision-making skills. Don’t hesitate to reach out for therapy if you need more guidance.