Stress is a common aspect of modern life, often perceived as an unavoidable reality for many of us. However, persistent stress can have significant effects on our physical and mental well-being if we don’t manage it properly. Some stress is normal and can be beneficial in many ways, such as improving our performance and motivation. However, experiencing stress over long periods of time is not beneficial and has the potential to cause significant harm to multiple body systems. This article will examine how stress affects the body and provide important information about recognizing and managing its effects.
The body’s acute stress response plays important roles in protecting against immediate dangers, enhancing focus and alertness, and mobilizing energy resources to respond to threats. This is known as the “fight or flight” response and helps to protect the body from danger. It is triggered by releasing hormones like cortisol and adrenaline, which are produced in the adrenal glands just above the kidneys.
Short-term stress is brief and intense and helps to deal with imminent danger or threats. In contrast, long-term stress, commonly known as chronic stress, persists over extended periods and can lead to various health problems, including cardiovascular complications, sleep disturbances, mental health challenges, and a weakened immune system. Over time, chronic stress can also contribute to the development of chronic diseases such as diabetes and exacerbate pre-existing medical conditions.
Short-term stress increases heart rate, improves physical performance, and drives blood to skeletal muscles. However, chronic stress increases blood pressure and heart rate over longer periods, contributing to heart disease. Stress can also lead us to engage in activities like smoking or excessive alcohol consumption, which contribute significantly to heart disease.
Chronic stress can have a major impact on the digestive system, leading to issues such as stomach discomfort, bloating, alterations in appetite, and even long-term diseases. Furthermore, chronic stress can alter our relationship with food, meaning that some individuals may experience a loss of appetite due to stress or may engage in stress eating. Stress can make it harder to maintain a healthy, balanced diet and may lead to increased consumption of unhealthy foods.
Stress increases muscle tension, which can cause headaches, head and back pain, and physical discomfort, including migraine headaches. It also prevents muscles from recovering quickly after exercising, and one study found that chronic stress may be linked to muscle atrophy.
Long-term stress leads to immune system suppression, which has many serious consequences. Firstly, a weakened immune system makes it more difficult for our bodies to fight off infection, increasing the number of colds and other minor illnesses we must deal with throughout the year. A weaker immune system also leaves us vulnerable to more severe diseases and prolongs our recovery. The immune system is vital for detecting and eliminating cancer cells. Thus, chronic stress may play a role in promoting the emergence of cancer.
Perhaps the most obvious impact of stress is on our mood and our levels of anxiety. Put simply, stress is an unpleasant feeling that negatively affects how we feel from moment to moment. Over time, chronic stress increases our anxiety and irritability and contributes to mood swings. This can make it challenging to go about our everyday lives, particularly in our interactions with others.
Stress can impact our cognitive functioning, including our memory and ability to focus. This can make it difficult to concentrate on tasks, hindering our performance at work and diminishing our enjoyment of hobbies. Prolonged stress may lead to burnout, reduced creativity, and difficulty solving problems. Over time, this cognitive strain can erode self-confidence and satisfaction in both professional and personal life, emphasizing the importance of managing stress to protect mental clarity and overall well-being.
Untreated chronic stress has severe implications for long-term mental health. Over time, depression and anxiety disorders can emerge if stress is not carefully managed. These can be lifelong ailments requiring long-term management without ever being resolved. Each of them can significantly disrupt our daily lives and interfere with our interpersonal relationships, self-perception, and performance at work, ultimately diminishing our overall quality of life and personal fulfillment.
It can be hard to recognize when we’re stressed until it leads to noticeable physical symptoms, emotional outbursts, or a decline in our ability to function effectively in daily life. Being aware of early warning signs of stress can help us to take preventive measures before more harmful effects arise.
Physical symptoms of stress include headaches, fatigue, muscle tension, and digestive issues. These can be difficult to notice initially and are commonly associated with other issues, including lack of sleep or dehydration. High blood pressure is also associated with stress, though this is impossible to notice without consulting a doctor or using a home blood pressure monitor. Feeling constantly exhausted is another feature of chronic stress, even when we feel we are getting sufficient sleep and rest.
Chronic stress can manifest in a variety of emotional symptoms, such as higher irritability and more frequent and extreme mood swings. Behavioral changes can include disruption to our sleep and alteration in eating habits due to appetite changes. Those around us may find it easier to recognize when we are stressed than we do ourselves. Having someone to help recognize when you might be stressed may make it easier to identify symptoms early and take timely action.
Fortunately, there are many proven strategies for managing stress levels and alleviating some of its more damaging effects. Consulting with a mental healthcare professional can help arm you with practical strategies.
Stress-relieving practices like deep breathing, meditation, and mindfulness can help the body to manage stress. Progressive muscle relaxation is another effective technique that involves consciously relaxing different muscles in the body. Cognitive behavioral therapy is a more direct way to tackle negative thought patterns that may be contributing to your stress. In many cases, discussing concerns and worries with someone you trust can be a great way to relieve stress.
Making daily behavioral changes can help reduce chronic stress and promote a more stable mood. Regular exercise, such as going for regular short walks, is a fantastic way to alleviate stress. Eating a balanced diet is another way to help with stress reduction and can help eliminate the crashes or mood effects associated with certain food types. Sticking to a regular sleep routine and practicing good sleep habits can help reduce stress and make it easier for us to adhere to other healthy lifestyle changes.
Stress has a profound impact on both the body and mind, affecting everything from the cardiovascular and immune systems to mental health and daily functioning. Chronic stress, in particular, can lead to long-term health complications, including severe physical and emotional disorders. Recognizing early signs of stress is essential to preventing these harmful effects. By adopting effective stress-management strategies, such as relaxation techniques and gradually implemented lifestyle changes, we can protect our overall well-being and improve our quality of life.
Staying proactive about your health can help manage the effects of stress on your body. With an Ezra full-body MRI scan, you can gain a clearer picture of your overall health and take steps toward well-being. Book your scan today.
