Stress can be considered one of the most talked-about health issues we deal with in today’s world; however, it is usually one of the least understood health problems we have. A small amount of stress may actually help motivate and inspire us to reach an end goal. However, prolonged or chronic stress has a profound effect on the human body by interfering with our immune system, sleep, and increasing the risk for some disease.
In order to regain control over stress and everything it does to the body, it is important to understand what stress does to your body. Below are the facts about stress, how stress affects you, and how to alleviate stress.
Stress is a reaction to something perceived as dangerous by your body. When your mind determines that there is something threatening you, either physically, emotionally, or psychologically, it tells your body to prepare for “fight or flight.” The “fight or flight” response system releases a number of hormones into your bloodstream, such as cortisol and adrenaline, which gives you an immediate energy boost to deal with the threat.
The “fight or flight” response kept ancient man alive. Today, however, the threats may be a deadline at work, being stuck in traffic, or financial pressures—not necessarily an animal. Many of these stressors are not simply short-lived, and this has caused our body to be in an elevated state for a longer period of time than what is actually healthy.
Stress On Your Body – How Stress Affects Your Body
1.The brain and mood:
Chronic stress can affect your brain’s ability to work well, remember things, and keep your emotions in balance. When cortisol levels become too high, they can slow down cognitive function and performance. Research shows that prolonged stress will likely lead to higher rates of both depression and anxiety.
2.The heart and circulation:
Stress causes an increase in heart rate and blood pressure. After repeated exposure, this increased heart rate and blood pressure may put you at greater risk for developing:
- Hypertension
- Heart Attack
- Stroke
A 2020 study published by the American Heart Association found that people who reported having significant daily stress have a 22% higher chance of experiencing a cardiovascular event within the next 10 years than those who do not.
3.The immune system:
In the short term, stress provides a temporary boost to the immune system, but chronic stress is detrimental to the overall function of your immune system, leading to:
- Lowered ability to fight infection
- Lowered ability to heal from injury
- Greater vulnerability to contracting infections
In other words, if you think of your stress as a car engine constantly running at its limit, then over time, it will burn out!
4.Digestion
- Increased acidity of your stomach due to stress;
- Changes to your gut microbiome caused by stress;
- Intestinal Irritation caused by stress;
- Overeating or under-eating stress hormones; All four have a direct impact on your body’s ability to break down food.
The psychological impact of stress on your body creates a vicious cycle between your gut and your brain.
5.Stress-related weight gain
Chronic levels of cortisol are associated with the following stress-related weight gain:
- Excess weight in the abdomen
- Increased cravings for high-carbohydrate/high-fat foods
- Disrupted sleeping patterns, resulting in increased cravings and slowed metabolism.
Stress-related weight gain is a common phenomenon because of how stress affects our physical bodies and the psychological side effects associated with it.
Practical Ways to Reduce Stress (Scientifically Supported)
1.The 2-Minute Pause
By taking a breath and holding it for two seconds, you will turn on your body’s parasympathetic nervous system. The 2-Minute Pause activates your parasympathetic nervous system—the system responsible for allowing you to relax and digest food.
Benefits of the 2-Minute Pause Technique:
- Reduces cortisol levels and heart rate after a longer exhalation.
2.Exercise
Physical activity can significantly reduce your stress hormones by 50% after 10 minutes of moderate-intensity physical activity, such as walking. Additionally, physical activity produces endorphins (natural mood enhancers).
For example:
In a workplace wellness study conducted by the Corporate Wellness Institute in 2019, employees who took short walks throughout the day reported a 31% reduction in their stress levels compared to employees who did not take the short walking breaks.
3.Restrict Your Stress-Boosters
Identify what increases your stresses. For example:
- Over-consumption of caffeine
- Screen-time prior to bedtime
- Skipping meals
- Taking on too many responsibilities
Making small adjustments within your everyday activities can alleviate many stressors, as well as lower their overall impacts on you.
4.Mindfulness and Journaling
Clinical trials have proven that mindfulness practice can improve both anxiety and emotional regulation through reducing anxiety and fear levels.
An idea:
Write out three things that you are worried about and then write one action step towards resolving those issues. When we take our worries and think about them outside of ourselves (externalize), we feel more in control of our own minds.
5.Build Relationships
Connecting to a close friend— even for only 10 minutes—can greatly lower the amount of cortisol (stress hormone) in our body. Humans are programmed to connect to each other; sharing our stress makes it easier for us to cope and recover.
6.Improve Sleep Rituals
Low-quality sleep causes a rise in stress hormones, while stress interferes with our ability to get enough sleep; therefore, you enter into a constant “cycle” of stress and fatigue.
Suggestions:
- Establish a regular bedtime.
- Limit screen-time an hour before going to bed.
- Take a warm shower.
- Listen to calming music or read before bed.
Example of how this has worked for someone is shown through Sarah, who at age 38, is a project manager. Sarah has reported constant fatigue, headaches, and weight gain. After having a series of sessions with a wellness coach that identified chronic stress at work as the root cause, she made several lifestyle changes that included:
- A 10-minute walk every day
- No emails after 7 PM
- A nightly mindfullness practice
After these changes were made, Sarah saw significant benefits to her physical and emotional well being. Some of the improvements Sarah made in the following eight weeks included:
- Fewer headaches
- Better sleep
- A drop in her blood pressure of 12 points
- Greater emotional stability
Making small changes makes a big impact.
Final Thoughts: Stress Is Part of Life — Suffering Is Not
Stress is a part of daily life, and it will always be there. But chronic stress doesn’t have to dominate your health. You can protect your health — both physically and emotionally — through knowledge of how your body responds to stress. Simple fact-based solutions can help you become more resilient.
Now It’s Your Turn
If you’re looking for ways to improve your health by reducing stress, start today by choosing one action to take. This could be taking a short walk, practicing focused breathing techniques, or establishing better sleep habits. Whatever you decide to do, the main factor in successfully reducing stress will be your ability to stick with it.
