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In recent years, levels of anxiety and uncertainty have risen significantly. The COVID-19 pandemic, armed conflicts, social tensions, and economic hardships have led us into a world of polycrisis. One of its hallmarks is a high level of stress, which negatively impacts our health. How can we effectively protect ourselves from its effects?
What is stress and how does it relate to memory?
Matt Jarvis defines stress as a process in which "an individual perceives a threat and responds to it with a series of psychological and physiological changes, including increased arousal and anxiety." As he notes, we typically experience stress when confronted with difficult situations where failure to perform results in serious consequences.
This, in turn, is linked to how memory functions, as stress affects both the ability to store and retrieve information. In situations of moderate tension, stress can be helpful, supporting concentration and the consolidation of information. However, if arousal becomes excessive, it can lead to memory blocks and a decline in cognitive efficiency.
What are the types of memory and what is "body memory"?
"Memory is not a monolith, but has many shades," we read in Robert M. Sapolsky's book "Why Zebras Don't Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping." One existing classification includes short-term and long-term memory.
Short-term memory allows us to retain information for a short period – from a few seconds to several minutes. Thanks to it, we can, for example, look at a phone number, dictate it to someone else, and then forget it.
Long-term memory is associated with storing information and has a theoretically unlimited capacity. It is thanks to this that we remember, for example, where we studied and who was president in the previous term.
Another classification distinguishes between explicit memory (also known as declarative memory) and implicit memory(which includes an important component: procedural memory).
Explicit memory refers to facts and events along with the conscious awareness of knowing them (e.g., today is Thursday).
Procedural memory relates to habits, skills, and the knowledge of how to perform various tasks without needing to consciously think about the action itself (e.g., riding a bike, shifting gears in a car).
Although the term "body memory" is not a classic type of memory in cognitive psychology, it is frequently encountered. In reality, it is more of a metaphor used in somatic psychology, physiotherapy, and trauma therapy."Body memory" refers to the fact that the body "remembers" tensions, reactions, and patterns resulting from difficult experiences—even if we do not consciously remember them at all.It could be said that the body also "remembers" experiences, although it does not function in the same way as memory in the brain.
Nervous system dysregulation – what are the causes?
The nervous system plays a key role in regulating our stress response. When it is balanced, we feel calm and focused, but chronic stress can disrupt its functioning. As a result, symptoms such as mood swings, fatigue, anxiety, irritability, depression, insomnia, digestive problems, and sometimes chronic pain may occur.
Many different factors can influence nervous system dysregulation. Among the most common causes are:
- chronic stress – excessive production of stress hormones (cortisol and adrenaline),
- poor diet – a deficiency of vitamins and minerals in the body,
- poor sleep quality – lack of sufficient sleep, inadequate body regeneration,
- lack of regular physical activity,
- chronic illnesses and infections – disorders related to hormonal balance, e.g., hypothyroidism, diabetes, viral infections,
- stimulants and psychoactive substances – drugs, alcohol, excessive amounts of coffee or energy drinks,
- excessive stimulation from digital stimuli – as a result of using a phone, computer, or watching television,
- sensory stimulation – sight, hearing, smell, touch, accompanied by increased arousal; for example, prolonged noise or overly bright light can result in sensory and nervous system overload.
How to recognize tension in the body?
Consciously recognizing tension in the body and the ability to self-regulate are crucial because our body and mind are closely linked. Physical tension often reflects stress, emotions, or mental overload. That is why it is so important to carefully observe the signals sent by the body. What signs should you pay attention to:
- areas of stiffness and pain – usually, the muscles of the face (especially the jaw), neck, shoulders, and back are tense,
- unconscious muscle contractions – e.g., clenching hands into fists, furrowing the brow, slouching,
- physiological symptoms – headaches and stomach aches, digestive issues, trembling hands, rapid heart rate,
- breathing – rapid, shallow breaths,
- an internal feeling of heaviness and bodily stiffness.
Listening closely to your body and responding to its signals is an effective way to care for your physical and mental health. Proper preventative care also supports daily balance.
Techniques for regulating bodily tension
Certain techniques are helpful for maintaining balance in everyday life. Here are some of the most effective methods to help reduce tension in the body:
- Physical activityPhysical exercise is a great way to combat stress. First, it lowers the risk of many metabolic and cardiovascular diseases, which minimizes the stress associated with their onset. Second, exercise improves overall well-being, partly by releasing endorphins. According to research described in the book "Why Zebras Don't Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping," movement weakens the stress response to various psychological stressors.
- Meditation
Regular meditation for 15–30 minutes a day can have a positive impact on our health. It helps lower sympathetic nervous system tension and levels of glucocorticoids (a group of steroid hormones produced mainly in the adrenal cortex), reduces racing thoughts and emotional reactivity, and increases the ability to consciously regulate emotions.
- Shaking
This technique involves performing rhythmic, conscious body movements aimed at relaxing tense muscles and alleviating stress. The basic movements consist of gentle vibrations and shaking of the limbs. These are intended to enhance energy flow in the body, increase awareness of one's own sensations, and lead to deep relaxation.
- Autogenic training
This is one of the oldest relaxation techniques. According to Jacobson, relaxing voluntary muscle groups can also lead to the relaxation of involuntary muscles. The modern version of this training involves relaxing four body segments in sequence: first the arms, then the face, neck, shoulders, and upper back, followed by the abdomen and lower back, and finally the hips and legs. A session lasts about 30 minutes.
- Body scan
A body scan is a relaxation technique that involves consciously directing your attention to different parts of your body, from your feet to your head. Its goal is to identify tension within the body and gradually release it from each area. Regular practice increases body awareness and helps reduce stress.
- Breathing exercises
Breathing exercises involve conscious breathing to calm the body and mind. Key elements include deep, calm breaths, diaphragmatic (belly) breathing, prolonged exhalation, and maintaining a steady rhythm and pace (e.g., 4 seconds for inhalation, 6–8 seconds for exhalation). These exercises are performed using various techniques, such as 4-7-8 breathing, box breathing (4-4-4-4), or alternate nostril breathing (Nadi Shodhana from yoga).
- Grounding
Grounding is a relaxation technique that involves focusing on your connection to the ground and your surroundings; consciously feeling these sensations helps you return to the present moment and regain a sense of calm. It can be practiced by walking barefoot on the ground or grass and focusing on sensory input, which reduces stress and restores balance.
Bibliography:
- National Geographic, issue 309, no. 06, June 2025.
- Jarvis M., Sport Psychology, Gdańskie Wydawnictwo Psychologiczne, Gdańsk, 2003.
- R. M. Sapolsky, Why Zebras Don't Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping, Wydawnictwo Naukowe PWN SA, Warsaw, 2010.
- PWN Online Dictionary.
- Franken R. E., Human Motivation, Gdańskie Wydawnictwo Psychologiczne, Gdańsk, 2005.
