Have you ever walked into another room and forgotten why you went in there in the first place? Or read the same line in an email three times without processing it? Most of us have experienced these lapses; they’re a part of being human. And while they may seem harmless at first, these lapses can leave us feeling frustrated and confused when we start experiencing them more frequently.
The truth is, memory doesn’t just depend on how sharp we are; it depends on how safe, rested, and supported our nervous system feels.
Forgetfulness under stress happens when our brains become so focused on managing tension and overwhelm that they can no longer put attention, recall, or organization first. Over time, this can show up as missed appointments, misplaced items, or that sinking sense of I can’t keep up.
To better understand stress-related memory issues and how to manage them, this page covers:
- What stress-induced forgetfulness is, including its symptoms and causes
- The difference between forgetfulness under stress and other memory-related issues
- Memory support therapy and approaches
- Where to find professional support for stress
- Answers to commonly asked questions about stress-related forgetfulness
What Is Stress-Induced Forgetfulness?
Stress-induced forgetfulness is when we’re under so much pressure that we have a hard time remembering or feel like we’re constantly forgetting things. It’s the brain’s natural response to feelings of overwhelm. Simply put, our brain is trying to manage too much information, or is on such high alert that we’re unable to retain anything new.
This phenomenon mainly happens because of the body’s stress response system. But why? Let’s take a look at this connection next.
The Connection Between Memory Problems and Stress
When we experience ongoing tension or anxiety, the body releases stress hormones like cortisol. In short bursts, these hormones can actually sharpen attention. But it’s when stress becomes chronic that ongoing elevated cortisol levels can disrupt memory storage.
Research shows that higher levels of cortisol are associated with a decline in memory performance, as it can temporarily disrupt communication between brain regions responsible for focus, learning, and memory.[1] Over time, this stress can interfere with how we form and retrieve information, leading to what many describe as “stress brain fog.”[2]
This stress brain fog happens because, in moments of high stress, the brain shifts into survival mode. Energy is then redirected away from long-term thinking and memory and focused instead on parts of the nervous system designed for immediate action, like the muscles, breathing, and heart rate.[3]
Over time, this stress response can create a state of cognitive overload, tension, and worry – allowing the perceived threats to consume the brain’s resources. This is why we might blank on a colleague’s name during a meeting or forget what we were about to say during a difficult conversation. Essentially, the brain focuses on survival — not organization, learning, or recall.
Cognitive Overload Symptoms
Memory loss related to stress can look like everyday oversights that become increasingly harder to ignore. The following are some signs of forgetfulness from stress:
Finding it harder to concentrate or stay in the moment, like rereading the same paragraph several times or struggling to follow a conversation
- Experiencing short-term memory issues, like forgetting appointments, names, or why you entered a room
- Constantly losing items, like your keys, glasses, or phone, which may show that you’re attention is too divided to notice details clearly
- Feeling mentally fatigued or having brain fog that causes tasks that once felt automatic to now require extra effort. For instance, you may feel like you’re thinking, planning, or responding slower than you normally would
- Feeling more easily frustrated, agitated, or tearful
- Finding yourself having a difficult time falling or staying asleep. Plus, sleep issues can stop our brains from consolidating memories, thus amplifying stress and forgetfulness the next day
- Becoming more overwhelmed by sensory input, such as loud noises, busy environments, or bright lights. These inputs may feel intolerable, signaling that the brain’s executive function is overloaded
If you notice several of these symptoms, it doesn’t mean you’re “losing your memory.” Instead, it may mean your body and mind have been functioning in survival mode for too long.
Determinants and Risk Factors of Short-Term Memory Issues
Forgetfulness under stress often builds slowly over time. As the stresses and pressures in our lives build up, our brain’s resources become overextended. This has less to do with our intelligence and more to do with living in a state where we’re constantly doing too much. Some of the common factors that can lead to these memory issues are:
Burnout
When we’re feeling the constant pressure to perform, multitask, or stay connected, this can lead to emotional exhaustion (burnout). This burnout doesn’t just drain all of our energy; it also disrupts the way we process information.[4] Burnout memory loss signs often appear as mental exhaustion and poor focus or motivation, as the brain has been operating without enough rest or downtime.
Trauma
Unresolved emotional stress or past trauma can keep the nervous system in a state of hypervigilance.[5] This “always on” state can cause trauma memory issues, where attention and working memory are compromised because the brain is busy scanning for danger instead of processing new information.[6]
Depression and Anxiety
How we feel emotionally can play a major role in how our memory functions. Both depression and forgetfulness are linked by changes in neurotransmitters that affect motivation and attention.[7] Similarly, anxious thoughts that flood the brain can leave less capacity for us to form and retrieve memories. This is because these thoughts often make it difficult to focus and concentrate on the present moment.[8]
Poor Sleep
Sleep is the time when the brain integrates our experiences into long-term memory.[9] When stress gets in the way of rest, it weakens our ability to recall information and make decisions. Over time, lack of sleep can mimic symptoms of serious memory disorders, highlighting the need for stress and brain fog help and routines for improving sleep.
In many cases, these factors overlap. For example, if you’re experiencing chronic work stress, you may also face sleep deprivation and emotional burnout.
How Stress-Induced Forgetfulness Differs From Other Memory Issues
Stress-related forgetfulness can feel worrying, but it functions very differently from other memory concerns. Understanding these distinctions can help you determine whether you’re experiencing forgetfulness under stress or something that may require further evaluation.
Here’s how stress-related forgetfulness compares to other common types of memory issues:
- Memory issues that are related to age affect our ability to recall information. It may take us longer to remember, though the information is still there to retrieve. With memory lapses related to stress, the information is often temporarily blocked by our brain’s feeling overwhelmed, but then returns once the stress decreases.
- Forgetfulness that’s related to ADHD is usually consistent across settings. In contrast, stress-induced forgetfulness fluctuates and can worsen during times of increased stress but tends to ease when balance is restored.
- Neurocognitive disorders (such as, Dementia) cause ongoing deterioration in both short- and long-term memory. In contrast, stress-related memory changes are reversible with improved sleep, emotional regulation, or memory support therapy that can often restore clarity.
Therapy to Improve Memory and Reduce Stress
Developing ways to improve your memory isn’t about forcing yourself to try harder. It’s about finding ways to shift your brain and body out of constantly being on edge so that your memory, focus, and creativity can return naturally. Effective ways to manage stress and forgetfulness are:
Cognitive Behavioral Therapy (CBT)
CBT is one of the most effective forms of therapy for stress-related forgetfulness.[10] It works by teaching you to identify unhelpful thought patterns and challenge ways of thinking related to the stress or anxiety that might contribute to memory issues.
Mindfulness Practices
Mindfulness practices, like meditation, deep breathing, and yoga, help us stay in the present moment and calm the nervous system to reduce stress. By focusing on the present, we’re better able to recognize and process information around us, leading to improved working memory.[11] Over time, these practices help shift the brain out of fight-or-flight mode, supporting both focus and recall.
Somatic and Trauma-Informed Therapies
If your forgetfulness is related to trauma or chronic stress, somatic therapies, which include EMDR, Somatic Experiencing, or gentle physical activity, can help you address trauma memory issues in a safe space. These approaches work like a balloon letting out air – slowly releasing the built-up tension in the body and returning to calm so the mind can focus again.[12]
Mission Connection: Support to Reduce Stress and Improve Memory
Mission Connection acknowledges that stress has a profound impact on our physical and mental health. Our goal is to help you recover from stress-related concerns, like memory issues, by helping you reinstate calm and control with evidence-based care.
By combining techniques, such as CBT, mindfulness and grounding strategies, EMDR, and trauma-focused therapies, we’ll help you manage stress and anxiety, address trauma, and improve memory.
If you notice that stress is affecting your memory, Mission Connection is here to help you regain focus and peace of mind. Contact our team to begin the process today.
FAQs About Forgetfulness Caused By Stress
If you’ve got some remaining questions or queries about forgetfulness caused by stress, the following responses to the previously asked questions may help.
1. Is Memory Loss From Stress Permanent?
2. How Do I Know When to Seek Help for Memory Loss?
You may want to consider seeking help for memory loss if your memory problems are starting to disrupt your ability to function, maintain relationships, or complete basic tasks. Talking with a therapist can help determine whether symptoms are related to stress, burnout, or another underlying concern. Catching any problems early can help you get the support you need to manage any memory-related issues.
3. Can Trauma Affect Memory Even Years Later?
Yes, trauma can affect our memories even years later. Memories of trauma can surface after this amount of time because of how the brain encodes information during a traumatic event. When we experience trauma, our fight-or-flight system bypasses the part of the brain responsible for decision-making, planning, and remembering information (the prefrontal cortex).[13] Because of this, we may recall traumatic memories later in life as our brain tries to protect us. Or we may have a difficult time with short-term memory because our brains are overwhelmed with the experience.
4. Does Mission Connection Treat Stress-Related Problems?
Yes, we provide therapy and support for stress-related issues, including memory loss. Our programs provide personalized care using a combination of evidence-based approaches, like CBT and EMDR, with holistic practices like mindfulness. Our aim is to provide you with the tools and support to manage stress and anxiety to ultimately improve your memory.
References
- De Souza-Talarico, J. N. et al. (2011). Effects of stress hormones on the brain and cognition: evidence from normal to pathological aging. Dementia & Neuropsychologia, 5(1), 8–16. https://doi.org/10.1590/s1980-57642011dn05010003
- Sandi, C. (2007). Memory impairments associated with stress and aging. Neural Plasticity and Memory – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK3914/
- Chu, B. et al. (2024). Physiology, stress reaction. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK541120/
- Koutsimani, P. et al. (2021). Burnout and cognitive performance. International Journal of Environmental Research and Public Health, 18(4), 2145. https://doi.org/10.3390/ijerph18042145
- Kimble, M. O., Fleming, K., & Bennion, K. A. (2013). Contributors to hypervigilance in a military and civilian sample. Journal of Interpersonal Violence, 28(8), 1672–1692. https://doi.org/10.1177/0886260512468319
- Blanchette, I., & Caparos, S. (2016). Working memory function is linked to trauma exposure, independently of post-traumatic stress disorder symptoms. Cognitive Neuropsychiatry, 21(6), 494–509. https://doi.org/10.1080/13546805.2016.1236015
- Yin, J., John, A., & Cadar, D. (2024). Bidirectional associations of depressive symptoms and cognitive function over time. JAMA Network Open, 7(6), e2416305. https://doi.org/10.1001/jamanetworkopen.2024.16305
- Robinson, O. J. et al. (2013). The impact of anxiety upon cognition: perspectives from human threat of shock studies. Frontiers in Human Neuroscience, 7. https://doi.org/10.3389/fnhum.2013.00203
- Paller, K. A., Creery, J. D., & Schechtman, E. (2020). Memory and sleep: how sleep cognition can change the waking mind for the better. Annual Review of Psychology, 72(1), 123–150. https://doi.org/10.1146/annurev-psych-010419-050815
- Brand, S. et al. (2015). The effectiveness of cognitive behavioral therapy with respect to psychological symptoms and recovering autobiographical memory in patients suffering from post-traumatic stress disorder. Neuropsychiatric Disease and Treatment, 395. https://doi.org/10.2147/ndt.s79581
- Hölzel, B. K. et al. (2010). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36–43. https://doi.org/10.1016/j.pscychresns.2010.08.006
- Shapiro, F. (2007). Emdr, adaptive information processing, and case conceptualization. Journal of EMDR Practice and Research, 1(2), 68–87. https://doi.org/10.1891/1933-3196.1.2.68
- University of Northern Colorado (n.d.). Neurobiology of trauma. University of Northern Colorado Assault Survivors Advocacy Program. https://www.unco.edu/assault-survivors-advocacy-program/learn_more/neurobiology_of_trauma.aspx