In some people, stressful events can be so impactful on a person’s life that their psychological, behavioral, and cognitive responses can be compromised or changed. Currently, it is understood that people who are anxious tend to form stronger memories than those who are less anxious. Because of this, mental health disorders like anxiety or PTSD can be attributed to strong memory formation from stressful events that cause long-lasting effects on behavior. A molecular mechanism that outlines the relationship between stressful events and strong memory formation is outlined in the paper we read for this week and goes as follows:
- A psychological stressor activates the ERK-MAPK pathway in a neuron.
- The activated ERK uses its kinase ability to phosphorylate two other nuclear kinases, Elk-1 and MSK, thus activating them.
- Activated Elk-1 and MSK are able to modify the chromatin through the addition of a dual histone tag, resulting in an open conformation of chromatin that allows for gene transcription.
- The new conformation allows the transcription of two immediate early genes that are known to consolidate event-associated memories.
- Thus, stressful events can induce strong memory formation through epigenetic regulation, resulting in long term behavior modification.
So how does exercise fit into stress, anxiety, and memory formation?
In an animal model, rats that participated in voluntary exercise showed increased GABA synthesis capacity, which was correlated with reduced ERK-MAPK pathway responses. This could mean that exercise increases levels of GABA synthesis capacity, which ultimately reduces the strong memory formation of stressful events, effectively regulating anxious behavior in individuals.
But exercise also releases good neurotransmitters too! Endorphins are the feel-good neurotransmitters of the brain that are in high supply during physical activity. Endorphins act as natural painkillers and are able to reduce stress by improving the ability to sleep. Those with stress, anxiety or depression are often subject to disrupted sleep due to their condition, so exercise can greatly effect emotions simply through the ability to sleep more soundly. Furthermore, anxiety or depression is 25% less likely to develop in a person who participates in regular, vigorous exercise.
Here are some tips on incorporating exercise for the purpose of stress relief:
- Pick something you enjoy doing– it seems simple, but if you pick an exercise that you enjoy you will be more likely to keep doing it as a long term commitment, rather than getting bored after a couple of weeks of an exercise you don’t like.
- Set attainable exercise goals– they can be big or small!
- Make it a time commitment– try to work exercise into your schedule by writing it in your planner, then you don’t have the excuse that you don’t have time to exercise.
- Find a friend- exercising is always more fun with a buddy, and then you have someone to keep you accountable!
- Distract yourself with your favorite music/podcast/audiobook while you exercise.
In addition to the overall health benefits, incorporating exercise into your schedule is especially beneficial for activating neurochemicals that are involved in the body’s stress response!
