Are you constantly in ‘go’ mode, always feeling tired and overwhelmed? Does it seem like there’s never enough time to prioritize your health, fitness, or relaxation? This way of life has become the new normal for many of us. But this ‘new normal’ is unsustainable.
In today’s fast-paced world, stress affects us all. Whether it’s the daily pressures of our jobs, the constant notifications on our phones, or the unexpected challenges life throws our way, stress is ever-present.
According to the American Psychological Association, over 75 percent of Americans experience physical or emotional symptoms of stress, from headaches to fatigue and disrupted sleep patterns. But here’s the thing: stress itself isn’t the problem. It’s how we respond to it that matters. Stress is a part of life, and it’s not about striving to be stress-free. Instead, it’s about giving our bodies the tools they need to handle it.
What is Stress?
Stress is a multifaceted psychological and physical response to the pressures of our daily lives. While stress is often represented as a negative, it’s all about balance.
The term “stress” carries profound implications, especially when daily stress becomes an unwelcome constant. Our bodies are not naturally wired to endure persistent stress—the kind that causes hormonal imbalances by elevating cortisol levels and triggering estrogen dominance.
Here’s how the hypothalamic-pituitary-adrenal (HPA) axis or stress response works:
- You perceive a stressful situation.
- Your hypothalamus (a gland at the base of your brain) releases corticotropin-releasing hormone (CRH), which activates your sympathetic nervous system (SNS), or the fight-or-flight response. This also triggers symptoms like a surge in heart rate, heightened alertness, and a slowdown in digestion and urine production. It’s your body’s instinctive response to redirect energy toward addressing the stressor.
- CRH signals the pituitary gland to release adrenocorticotropic hormone (ACTH).
- ACTH binds to receptors on the adrenal glands, and they release cortisol.
- Cortisol is the primary anti-inflammatory stress hormone, which facilitates the release of glucose (sugar) into your bloodstream, so you can take quick action. Cortisol will also activate your cells to support tissue repair and recovery. When the hypothalamus and pituitary gland sense cortisol in the bloodstream, it tells them to stop producing CRH and ACTH to shut down the body’s stress response. Ideally, once the stressor subsides, your body should naturally return to a state of equilibrium.
This reaction is intended to be short-lived.
Stress Effects on the Body
While our bodies are skilled at managing short-term stress, the situation takes a more concerning turn when stress becomes prolonged or chronic. (Chronic stress results from multiple sources of stress you’ve been experiencing for three months or more.)
The constant activation of the hypothalamic-pituitary-adrenal (HPA) axis and the ongoing release of cortisol associated with chronic stress can result in significant and long-lasting harm, often appearing in the form of inflammatory diseases. Over time, as these systems continuously adjust to enduring stressors, they undergo cycles of heightened activity followed by eventual down-regulation, leading to unpredictable cortisol levels and an imbalanced interplay between the sympathetic (SNS) and parasympathetic (PNS) nervous systems.
If chronic stress remains unaddressed, it opens the door to a range of debilitating conditions, which may include:
Blood Sugar Dysregulation
During the stress response, cortisol gets released, prompting the release of glucose, which provides your muscles with a burst of energy as if you were preparing for a physically-demanding situation. However, when you find yourself in stressful situations such as being stuck in heavy traffic, this surplus sugar continues to circulate in your bloodstream, resulting in elevated blood sugar levels.
Additionally, cortisol inhibits the release of insulin, the hormone responsible for regulating blood sugar. As a result, chronic stress can lead to persistently high blood sugar levels, which can cause various problems including type 2 diabetes. These issues may encompass frequent urination, increased thirst, fatigue, nausea/vomiting, fruity breath odor, dry mouth, dizziness/lightheadedness, and weight gain.
For individuals who do end up with type 2 diabetes, chronic stress can worsen complications. A study featured in Diabetes Care discovered that people with type 2 diabetes and heightened HPA axis activity were at a greater risk of experiencing neuropathy, retinopathy, kidney disease, and macroangiopathy.
Cardiovascular Disease
When the body responds to stress, it initiates a cascade of physiological changes. Cortisol (a hormone produced from cholesterol) causes arteries to constrict and prompts the release of epinephrine, which in turn accelerates the heart rate and intensifies blood pumping. The sustained elevation in cortisol levels necessitates increased cholesterol production as it serves as a precursor for this hormone.
According to a study featured in Current Cardiology Reports in 2019, heightened cortisol levels have been associated with several adverse effects, including elevated cholesterol levels, increased blood pressure, and raised triglyceride levels.
Persistent cortisol elevation can lead to bodily changes that promote the accumulation of arterial plaque and the development of abdominal adiposity, commonly referred to as belly fat. These factors collectively contribute to an elevated risk of cardiovascular diseases, including heart attacks, strokes, heart failure, and arrhythmias.
Depression and Anxiety
Persistent stress may also lead to depression. According to a study in Psychoneuroendocrinology, a significant percentage of individuals (20 to 50 percent) may experience depression following major life stressors. When the Hypothalamic-Pituitary-Adrenal (HPA) axis loses its balance, it can result in decreased dopamine and serotonin levels, negatively impacting mental health.
Research published in Brain, Behavior, and Immunity in 2020 revealed that chronic stress can trigger a pro-inflammatory cellular response in the brain, potentially causing anxiety. Similarly, a 2018 study from Biological Psychiatry observed that mice subjected to a distressing stimulus resembling chronic stress exhibited an inflammatory immune response linked to behaviors commonly associated with anxiety and depression.
Immunosuppression
Continual stress not only weakens immune functionality, but also heightens the susceptibility to developing autoimmune conditions, as detailed in a review published in Immunologic Research.
Despite cortisol’s intrinsic anti-inflammatory properties, which typically entail the suppression of pro-inflammatory cytokines, a 2015 study highlighted in Current Opinion in Psychology proposes that prolonged cortisol elevation may lead to an instance of “immune resistance.” In this context, the accumulation of stress-related hormones prompts an inflammatory response, further compromising the immune system’s efficacy. The disruption of the HPA axis has been correlated with the aggravation of conditions such as irritable bowel syndrome and multiple sclerosis. Additionally, it plays a role in disorders like HIV, cancer, and schizophrenia .
Fatigue and Impaired Cognition
Many individuals experiencing chronic stress often describe a feeling of being “wired but tired.” In other words, you are physical exhausted but can’t sleep.
When chronic stress disrupts the balance of the HPA axis, it’s not uncommon to endure persistent fatigue. Studies indicate that elevated cortisol levels can hinder REM sleep and lead to disruptions in your sleep patterns.
Chronic stress can influence cognitive functions, resulting in what is commonly referred to as “brain fog” or difficulty with memory and concentration. Scientific research has established a connection between healthy cortisol levels and brain function. In fact, a 2019 study published in Frontiers in Immunology observed higher fatigue levels in individuals with conditions associated with immune system activation, such as allergies, Type 1 diabetes, and infections. This suggests that inflammation may contribute to the experience of fatigue.
Infertility
Chronic stress can have detrimental effects on the balanced hormonal systems that are essential for reproduction. Heightened cortisol levels in women can suppress the hormone responsible for initiating ovulation. In men, psychological stress can lead to a reduction in testosterone levels, resulting in a diminished sperm count.
During pregnancy, chronic stress can lead to permanent changes in the infant’s endocrine function and impact stress-related behaviors.
What You Can Do
Stress takes a physical and emotional toll on the body. Managing stress in a constructive or resilient manner lowers rates of depression and increases longevity.
Try to Eliminate the Stressors
How you perceive and think about a stressor makes a big impact on how you respond. It’s not always possible to escape a stressful situation or avoid a problem, but you can try to reduce the stress you are feeling. Assess whether you can modify the source of stress by potentially letting go of some responsibility, relaxing your standards, or asking for help.
Stay Connected
Seeking support from others instead of facing challenges in isolation is a key concept of resiliency. Maintaining positive connections with friends and family provides you with extra support in good and bad times. Giving support can also increase positive emotions and decrease negative emotions. Just make sure your relationships stay in balance.
Nutrition
Prioritizing a nutritionally diverse diet can offer protection for your health and boost your physical energy to deal with challenges. Incorporate the rainbow of fruits and vegetables as part of your daily diet. Avoid using alcohol or drugs to dampen the stress response since substance use doesn’t solve the root of the problem and can have serious health effects.
Meditate
Substantial research indicates that practicing mindful meditation can effectively alleviate psychological stress and anxiety. To get started, set aside five minutes in a quiet place to sit and breathe. Focus on the present moment; if stray thoughts intrude, acknowledge them and then let them go. Don’t judge yourself for any mental wavering. Gently refocus and bring the attention back to the present moment.
Get Quality Sleep
Daytime stress affects nighttime sleep. Our bodies heal while we’re sleeping, and not getting quality sleep can affect both our cognition and mood. For tips on improving your sleep quality, read my blog Unlock the Secrets: How Sleep Impacts Your Immune System and Health.
Move Your Body
Brisk movement can not only improve sleep, it can directly combat stress. Adding physical activity doesn’t need an intense workout. Add a 30-minute walk in nature or a dance session in the living room—just move your body.
Keep What Brings You Joy
When life gets overwhelming, people often drop their fun activities first. But this is counterproductive. Look for opportunities to do something for yourself, whether that means reading a novel, spending time with friends, or streaming your favorite comedy. Humor and laughter can benefit both mental and physical health.
Reframe Your Thinking
One of the most thoroughly examined strategies for addressing stress and anxiety is cognitive behavioral therapy, often abbreviated as CBT. Central to this therapeutic approach is the recognition that our thoughts wield significant influence over our emotions, subsequently affecting our behaviors. By adjusting the way you perceive and think about stress-inducing factors, you can effectively manage your emotional responses and, consequently, experience a reduction in stress.
If you notice yourself falling into the trap of envisioning the worst-possible outcomes, take a moment to pause and shift your focus elsewhere. Set realistic expectations for yourself and aim for acceptance of circumstances that lie beyond your control.
Seek Help
If you feel overwhelmed and self-help isn’t helping, look for a psychologist or other mental health provider who can help you learn how to manage your stress effectively. Their expertise can help identify stress-contributing factors or behaviors, and working together, you can create a plan to address and modify these stressors, adapt your surroundings, and refine your responses.
Chronic stress is a common and significant health concern, impacting both our physical and emotional well-being. While stress itself is a part of life, our response to it matters greatly. Prolonged or chronic stress can lead to hormonal imbalances, increased risk of health issues, and even depression and anxiety. To combat these effects, it’s crucial to manage stress constructively.
Note: This blog post is for informational purposes only and should not replace professional medical advice.
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