In today’s world, stress has become a constant companion in our lives. When we are in good health, equipped with enriching hobbies, and supported by a caring community, we can typically handle everyday stressors effectively. However, whether it’s related to work, relationships, or personal challenges, prolonged stress can take a toll on our overall well-being. But have you ever wondered about the science behind stress? How does it affect our mind and body?

The Physiological Effects

When faced with a stressful situation, our bodies instinctively activate what is commonly known as the “fight or flight” response which is initiated by our sympathetic nervous system (SNS). This response is deeply rooted in our evolution and once served as a survival mechanism in the face of danger. When stress triggers this response, the SNS signals the adrenal glands to release stress hormones like adrenaline (epinephrine) and cortisol, preparing us for action.

The “fight or flight” response triggered by the SNS is meant for short-term, acute stressors. Once the crisis subsides, the body should return to a state of reduced stress with the help of the parasympathetic nervous system (PNS), which has opposing effects to the SNS.

The Physical Toll

However, if we are stuck in the “fight or flight” response for a prolonged period of time, such as with chronic stress, we can develop a range of physical health issues. One significant impact is on the immune system – weakening its effectiveness and making us more susceptible to infections and illnesses. Stress also affects the cardiovascular system through raising blood pressure, causing heart palpitations (feeling like your heart is racing), and increasing the risk of heart disease. Furthermore, it can cause digestive problems like indigestion, changes in appetite, and stomach pain. Other physical symptoms that can manifest include tension headaches, muscle pain, hormonal dysregulation, and skin concerns.

Effects on the Mind

You are probably already aware that stress has a significant impact on our mental well-being. Acute stress can manifest with cognitive difficulties, including problems with concentration, memory, and decision-making. If stress continues for a prolonged period of time, these symptoms may worsen and new issues can arise. The further changes in cognition can cause emotional instability, resulting in individuals becoming more reactive and prone to mood swings, irritability, and anger. Sleep disturbances are also common, such as difficulty falling or staying asleep. Furthermore, social withdrawal has been observed as individuals experiencing chronic stress tend to isolate themselves from social interactions, leading to feelings of loneliness and disconnection. Some individuals may also resort to substance abuse, such as alcohol or drugs, as a form of coping. Therefore, it’s no surprise that experiencing these symptoms for a prolonged period of time, such as in chronic stress, can contribute to the development of mental health issues such as anxiety and depression.

The Brain-Body Connection

The connection between the mind and body is undeniable when it comes to stress. While certain life circumstances and lack of support can cause increased stress, researchers have also discovered that internal stressors can play a role in how we perceive our environment. Examples of these internal stressors include nutrient deficiencies, gut dysbiosis, hormone dysfunction, inflammation, environmental toxins, insulin resistance, and mitochondrial impairment. These internal stressors may cause the brain to create negative narratives around your current situations, leading to symptoms of anxiety and depression without a clear understanding of the root cause.

Understanding this intricate relationship highlights the importance of adopting stress management techniques to protect both our mental and physical well-being!

Managing Stress for a Healthier Life

Self-care and self-compassion are essential elements in navigating the complexities of stress, and promoting resilience in the face of life’s challenges. After understanding how stress can affect our mind and body, let’s briefly discuss a few effective stress management techniques. Some proven techniques include:

• Mindfulness and meditation for present-moment awareness and relaxation;
• Regular exercise to release endorphins and improve mood;
• Healthy lifestyle choices like eating a balanced diet and getting sufficient sleep;
• Social support from our family and friends for emotional assistance; and
• Time management techniques and setting boundaries to reduce stress from overwhelming responsibilities.

Managing stress is an ongoing process that requires nurturing and attention. Stress is an inevitable part of life and by implementing these elements, we can mitigate its adverse effects and foster a healthier and more balanced life. Finding small sustainable habits that fit your lifestyle is the only way to manage and overcome stress, and to prevent it leading to stress-related illnesses or poor mental health. However, knowing where to start and trying to do “all the right things” can feel overwhelming in itself, so it’s important to know when to seek professional help.

At Advanced Women’s Health we realize you’re unique and therefore you need a plan customized to you. This means that no matter where you’re at on your health journey – we can support you! We are committed to being there with you every step of the way, offering continuous support through the ups and downs. To learn more about how we can support you, check out our Mental Health Program.

References:

​​American Psychological Association. (2018). Stress effects on the body. American Psychological Association.
Chu, B., Marwaha, K., Sanvictores, T., & Ayers, D. (2022). Physiology, stress reaction 2021. StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing.
Tsigos, C., Kyrou, I., Kassi, E., & Chrousos, G. P. (2020). Stress: endocrine physiology and pathophysiology. Endotext [Internet].
Worthen, M., & Cash, E. (2018). Stress management.