So how does stress change the brain anyway?

In 2021, “how to heal?” was searched more than ever before. And with new and continued stresses from climate change, rising inflation, and political turmoil, taking care of mental health is a major priority.

So how are we all coping? Well, let’s look at Generation Z. According to a survey from the American Psychology Association, Gen Z adults reported higher levels of stress than any other generation. Considering that the brain is still maturing until the age of 25, this is especially critical. The coping mechanisms formed in their early years by Gen Z will greatly impact their mental and physical health in the future.

The tricky thing about stress, though, is that it’s not all bad. “We do need some level of stress, so that you are able to learn how to get through things, to drive you,” says Dr. Danielle Hairston, a double-board certified psychiatrist and mental health advocate. “But once it becomes chronic it can affect the life of your cells in your brain – it can affect neurogenesis.”

Neurogenesis is the process by which new neurons form in the brain, and neurons are what make it possible to carry information to and from the brain. They are the basis of learning and memory creation. That’s why it’s so important to developing brains to strengthen coping mechanisms that will reduce chronic stress, both in the long term and short term. Unfortunately, Gen Z isn’t equipped with the right information to do so. Researchers in 2020 found that 68% of teens had been exposed to an e-cigarette ad, and some vape companies market vaping as a stress reliever. The irony? Vaping nicotine can increase feelings of stress, anxiety, and depression.

“Nicotine doesn’t stay in your body and your brain for very long, and when it’s gone, that makes people want to pick up more nicotine to get that feeling again and use more and more,” explains Megan Jacobs, the VP of Product for This is Quitting. This cycle can then lead to cravings and increased feelings of stress. “When you use it as a young person, it’s actually chemically changing your brain, which can also prime your brain to be more addicted more easily to other substances,” adds Jacobs.

There is good news, though. The coping mechanisms people can use to break nicotine addiction are the same coping mechanisms that provide other benefits well into adulthood.

“Anytime I’m stressed at work, in the hospital, in the medical school, I just take a walk,” says Dr. Danielle Hairston. Walking and other physical activity is associated with a plethora of benefits, like better anxiety management, better quality of sleep, and a reduced risk of depression.

“I have a journal, it takes me about three minutes every day, but it is a nice way to just reflect and process emotions,” notes Megan Jacobs. One study showed that writing about your post traumatic experiences can lower blood pressure and help with greater well-being.

While we can’t control what the future holds, we can control how we respond to it.

For anyone who has already started vaping and feels ready to make a change, the Truth Initiative has a program called This Is Quitting. It’s a free and anonymous way to get daily text messages that guide you through the quitting process. Even if you’re not ready to quit yet, it can provide you with advice and motivation from hundreds of thousands of other young people who have used the program. To access This Is Quitting, text “DITCHVAPE” to 88709. It’s totally confidential and a way to get support throughout the quitting journey.