You know the feeling: sweaty palms, racing heart, stomach with a somersault – you’re stressed out and it’s affecting both your body and your mind. Psychological stress may not always have a physical cause, but it can certainly manifest itself physically.
Stress comes from a perceived threat. When your brain detects something that could harm it, it mobilizes the body to defend itself.
Some threats are physical, like if you see a bear as you walk through the woods, for example. Others are mental or emotional: Arguing with a loved one, receiving unfair treatment at work, or waiting for the results of a major exam can also be stressors that endanger your well-being, even without the threat of bodily harm.
Unfortunately, your body can’t tell the difference between the threat from a bear and the threat of poor test results, so it responds the same way physiologically speaking. The intensity of the response may vary depending on the level of threat, but the response itself is the same.
That response includes different organ systems and body parts. In fact, it is difficult to think of a part of the body that is not affected by stress in any way. Here are some of the notable ways the body reacts to stressful situations and how to protect yourself from the harmful side effects of stress.
8 effects of stress on the body
Your senses
Stress triggers the release of hormones and chemicals in the brain that produce what is known as a “fight or flight response.” Two of those hormones are epinephrine (also known as adrenaline) and cortisol.
When epinephrine is released into the bloodstream, it dilates the airways and additional oxygen is sent to the brain. This causes a greater sensation of alertness and can sharpen the senses such as taste, smell and hearing.
Of course, stress can also be a distraction. People may be so stressed that they don’t notice smells, tastes, or looks that they would normally get. And over time, senses like vision may be damaged by high blood pressure, which has been linked to chronic stress.
Your muscles
If you tend to clench your jaw, clench your fists, or tense up when you’re under a lot of stress, you’re not alone. These behaviors come from the action of epinephrine on our muscles.
Your muscles are ready for quick action . This is the body’s urge to do something to escape the perceived threat. But according to the American Psychological Association, this type of muscle tension can lead to problems like headaches, neck and back pain, and even long-term injury.
It is very common for people to grind their teeth while sleeping, which can wear down their teeth and cause headaches, jaw pain and eyestrain. But there may also be someone who grinds their teeth or clenches their jaw while awake.
Your brain
When it comes to mindset and productivity, stress can be a motivator or a hindrance.
Some people thrive under stress and can take action and make things happen, and others are paralyzed by it.
Stress has also been linked to clinical depression and anxiety as well as cognitive problems. In a study of 2,000 people, published in the November 2018 issue of Neurology, young and middle-aged adults with higher levels of cortisol circulating in their bodies were more likely to have memory problems and lower brain volumes.
And perhaps most obviously, stress can affect your mood . All of that epinephrine prepares you for action, but if there is no real threat, and therefore that response is not released, then you may constantly feel nervous or irritable.
Your skin
The skin is the largest organ in the body, and science shows that it can be affected in many ways by psychological stress.
According to a June 2014 review, published in Inflammation & Allergy Drug Targets, stress can trigger or exacerbate inflammatory conditions like psoriasis, atopic dermatitis (eczema), and acne. Stress has also been associated with delayed wound healing and, in some studies, premature aging of the skin.
Then there are the more immediate effects of stress on the skin: sometimes it can cause redness and perspiration . And for some people, stressful periods can trigger behaviors like nail biting or scratching.
Your heart
An increased fight or flight response increases blood pressure and causes the heart to work overtime. For short-term fleeting stressors, like being nervous for a few hours before a performance or watching a horror movie, this is generally not a big problem, as long as things get back to normal soon after.
However, there have been reports of sudden stressors causing cardiovascular events: Broken Heart Syndrome , for example, is a condition that resembles a heart attack and occurs when an emotional or painful event (such as the death of a loved one) It causes chest pain and shortness of breath.
In the long term, stress can be much more damaging to the heart and blood vessels. High levels of stress hormones can lead to chronic high blood pressure , which, if left untreated, can cause stiff arteries, kidney failure, and sexual dysfunction, among other complications.
Your immune system
Stress has also been linked to other types of illness. A reason? Chronic elevation of cortisol negatively affects the functioning of the immune system, leaving the body more vulnerable to disease.
Your gut
Many people notice a link between how your stomach feels mentally and how your stomach physically feels. In fact, this is so common that the intestine is sometimes referred to as “the second brain.”
We know that when you are stressed, the body secretes many hormones, and that some of those hormones can leak into the intestine and disrupt the natural flora of the digestive tract. This can lead to constipation, nausea, diarrhea, or even irritable bowel syndrome.
Your weight
In addition to gastrointestinal problems, stress can also decrease appetite. For these reasons, it may be related to weight loss.
On the other hand, for some people, feelings of anxiety and uncertainty can trigger eating more and craving comfort foods and sugary junk food. It’s probably not surprising, then, that stress can also contribute to unwanted weight gain.
6 tips to eliminate stress
Stress is inevitable, especially in times of crisis and uncertainty. But that doesn’t mean you can’t work to eliminate some stress points in your life and learn to cope better with stressors that you can’t avoid.
Here are some things that might help:
1. Exercise regularly . Breaking a sweat can distract you from what bothers you, and it can also counteract some of the ill effects of stress. Practicing yoga can be especially beneficial.
2 . Spending time in nature . Sunlight and fresh air can be a powerful stress relief.
3. Don’t resort to cigarettes or excessive alcohol use . Many people turn to controlled substances to relieve stress, but in the long run it will only make health problems worse. Instead, look for a healthy alternative when you feel like smoking or having a drink.
4. Practice deep breathing . When you’re stressed, you may not notice if your breathing becomes fast or erratic. Focusing on breathing can help slow your heartbeat and calm your body’s flight or fight response.
5. Say “no” when necessary. It is important to really think about the bandwidth you have and not to take on more than you can emotionally handle.
6. Talk to someone . If stress interferes with your ability to be happy and productive, talk to your doctor or a mental health professional about treatments that may help you.
