How Stress Affects Your Learning: Simple Strategies to Stay Calm and Learn Better

Learning should be fun and exciting. But when stress creeps in it can take all the fun and excitement out of learning. You might find it hard to focus, forget what you just covered, and feel like nothing will ever stick in your brain again.

This is not just in your head - stress genuinely impacts how your brain learns and remembers information.

What Happens in Your Brain When You’re Stressed?

When you are stressed, your brain’s “fight-or-flight” system is activated. Hormones like cortisol and adrenaline are released into your body to help you quickly responded to any potential threats. Whilst this is great if you need to run from danger, it doesn’t help when you’re trying to learn.

Cortisol and the Hippocampus

In short bursts, cortisol is very useful, helping you to stay alert. But when stress is added to this scenario, cortisol builds up and starts to interfere with the hippocampus, the brain’s memory centre. High cortisol levels cause a reduction in the ability of the hippocampus to form and store new memories. Said another way, stress makes it harder for your brain to learn and remember.

The Prefrontal Cortex and Clear Thinking

Your prefrontal cortex, the area of your brain is responsible for focus, problem-solving, and decision-making, is also impacted by stress. When you’re stressed this part of your brain becomes less active, which is why you feel like you are unable to concentrate or think clearly during periods of high stress.

Emotional Hijack: The Amygdala

Whilst all of this is happening, your brain’s emotional brain system, the amygdala, increases in activity. This can hijack your attention, keeping you in a loop of stress, which further detracts from learning.

How Stress Disrupts Learning

- Poor memory: Stress reduces the brain’s ability to form new memories and retrieve current ones.

- Decreased focus: Stress makes you more likely to lose concentration or zone out.

- Impaired ability to problem-solve: Stress reduces your ability to think strategically.

- Anxiety Loops: Stress fuels worry, a cycle which makes learning harder.

- Mental Fatigue: Stress causes cognitive overload faster, making it harder to retain information.


Science-Backed Ways to Learn Better Under Stress

1. Take Short Breaks

Breaks give your brain time to reset. Try the Pomodoro Technique: 25 minutes of focused work, then a 5-minute break. This prevents overload and improves retention.

2. Breathe and Be Present

Mindfulness and deep breathing calm your nervous system. Just a few minutes of slow, deep breaths can lower cortisol and improve focus.


3. Get Enough Sleep

Sleep isn’t just rest, it’s when your brain consolidates memories. Poor sleep equals poor learning. Aim for 7–9 hours a night.


4. Move Your Body

Exercise lowers cortisol and boosts mood. Even a brisk 20-minute walk can improve your memory and cognitive function.


5. Get Organised

Break tasks into smaller steps and tackle one thing at a time. Reducing overwhelm helps your brain stay calm and focused.

Final Thoughts

Stress is a natural part of life, but it doesn’t have to completely derail your learning. Understanding how stress affects your brain gives you the power to take back control. By using simple, science-backed techniques such as breaks, sleep, movement, and mindfulness, you can reduce stress and unlock your brain’s full learning potential. The next time you’re feeling overwhelmed, remember: a calmer brain learns better.