How Does Stress Affect the Body?

We have all felt it. Sometimes stress can be a positive force, motivating you to do well in your piano lesson or job interview. But often—like when you’re stuck in traffic—it’s a negative force. It can be brief, situational, and a positive force driving performance, but if experienced over a long period of time it can become chronic stress, which has negative effects on health and well-being.

If you experience it for a long time, it can become serious—unless you take action. Stress can have a significant impact on the body, both in the short term and the long term. Here are some ways in which it can affect the body:

1. Physical symptoms: It can cause a range of physical symptoms, including headaches, muscle tension, fatigue, chest pain, and digestive issues like diarrhea and constipation.
2. Weakened immune system: Prolonged stress can weaken the immune system, making you more susceptible to infections and illnesses.
3. Cardiovascular issues: Chronic stress can increase your risk of developing cardiovascular problems like high blood pressure, heart disease, and stroke.
4. Mental health problems: It can also have a negative impact on mental health, leading to conditions like anxiety, depression, and insomnia.
5. Hormonal imbalances: Stress can disrupt the delicate balance of hormones in the body, leading to problems like weight gain, menstrual irregularities, and fertility issues.
6. Cognitive impairment: Chronic stress can impair cognitive function, making it difficult to concentrate, remember things, and make decisions.

Overall, stress can have a wide range of negative effects on the body and mind, and it’s important to manage stress levels to maintain good physical and mental health.

What you can do to reduce stress

Reducing stress levels can make you feel better now and protect your health in the long run. For example, several research studies have shown that interventions to improve psychological health can benefit cardiovascular health. As a result, researchers recommend increasing your positive affect—emotions like happiness, joy, contentment, and excitement—by making time each day for pleasurable activities.

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Some Stress reduction strategies include:

1. Identify what is causing the stress: Track your mind throughout the day. If you feel stressed, write down why, your thoughts, and your mood. Once you know what’s bothering you, plan to fix it. This may mean setting more reasonable expectations for yourself and others or asking for help with household responsibilities, job tasks, or other tasks. List all your commitments, assess your priorities, and then eliminate anything that isn’t necessary.
2. Build Strong Relationships: Relationships can be a source of it. Research has found that a negative, hostile reaction to your spouse causes immediate changes in stress-sensitive hormones, for example. But relationships can also act as stress buffers. Reach out to family members or close friends and let them know that you are going through a difficult time. They may be able to provide practical help and support, helpful ideas, or just a fresh perspective on what’s causing your stress.
3. Walk away, when you are angry: Before answering, take a moment to regroup by counting to 10. Then reconsider. Jogging or other physical activities can also help you work off steam. Plus, exercise increases your body’s production of endorphins, natural mood boosters. Commit to a daily walk or some other form of exercise—a small step that can make a big difference in reducing stress levels.
4. Relax your mind: To help ensure you get seven or eight hours of shut-eye, it’s recommended to cut back on caffeine, remove distractions like the television or computer from your bedroom, and go to bed at the same time each night. Research shows that activities like yoga and relaxation exercises not only help reduce stress but also boost immune function.
5. Get help: If you continue to feel distressed, consult a psychologist or other licensed mental health professional who can help you learn how to manage it effectively. They can help you identify situations or behaviors that contribute to your chronic stress and then develop an action plan to change them.