Stress is a natural response that occurs in our body when facing situations that pose a threat or a challenge. However, when stress becomes chronic, it can have devastating effects on our physical health. The purpose of this article is to explore the effects of stress on our body and its possible long-term consequences. Additionally, we will include some strategies to manage it effectively.
What is Stress?
According to the RAE, stress is defined as «tension caused by overwhelming situations that lead to psychosomatic reactions or psychological disorders, sometimes severe.» Stress can affect anyone, regardless of age, body type, gender, etc. When it is prolonged or excessive, it can negatively impact both mental and physical health. From a psychological perspective, stress is not only experienced emotionally but also influences the body’s functioning in various ways. However, it is important to distinguish between the different types of stress we may experience:
Acute Stress
This is the most common type and occurs as an immediate response to a stressful event or situation. It is usually short-term and can be triggered by specific situations such as taking an exam, a job interview, or an important public presentation. It is characterized by symptoms such as heart palpitations, sweating, increased muscle tension, and intense emotions like anxiety or anger. Acute stress can be useful as it activates the body and mind, but if it becomes too intense, it can lead to fatigue and emotional problems in the long run.
Episodic Acute Stress
This occurs when a person frequently experiences episodes of acute stress in their daily life. Individuals with this type of stress often face constant or repetitive challenges in their routine. Those who suffer from it may always feel «on edge,» experiencing emotions such as irritability, anxiety, or frequent mood swings. The impact of this type of stress can lead to health problems such as hypertension, chronic migraines, digestive disorders, or sleep difficulties.
Chronic Stress
This type of stress lasts for long periods and is usually associated with situations perceived as uncontrollable, unsolvable, or beyond one’s control. Symptoms can include emotional exhaustion, a depressive state, lack of motivation, and more chronic health problems. Chronic stress is the most harmful, as it has prolonged effects on both body and mind, increasing the risk of heart disease, depression, anxiety, and other conditions.
Traumatic or Post-Traumatic Stress
This occurs in response to traumatic events that endanger a person’s life or physical and emotional integrity, such as witnessing severe accidents, natural disasters, or experiencing physical or psychological violence. This type of stress is associated with Post-Traumatic Stress Disorder (PTSD). It can include severe anxiety symptoms, intrusive memories of the event, nightmares, hypervigilance, and flashbacks with intense physical reactions when recalling the event.
The Mechanism of Stress and Its Impact on the Body
When facing a stressful situation, our brain activates the hypothalamic-pituitary-adrenal (HPA) axis, releasing hormones such as cortisol and adrenaline. Why are these substances useful? When secreted by the brain, they prepare us for a «fight or flight» response, triggering bodily reactions such as increased heart rate, blood pressure, sweating, etc. This mechanism helps us in moments of danger or alert. However, if it remains constantly activated, it can cause significant health damage.
Stress also affects our prefrontal cortex, the region of the brain responsible for decision-making and emotional regulation. In cases of chronic stress, this area may become less effective, making it harder to manage emotions and solve problems efficiently.
How Does Stress Affect Our Bodies?
Our body consists of twelve systems that help coordinate and integrate its functionality. Stress can impact these systems, leading to damage that affects physical health:
- Cardiovascular System: Chronic stress can cause high blood pressure, arrhythmias, and an increased risk of heart disease. Prolonged exposure to cortisol contributes to arterial inflammation and hardening. Additionally, stress can increase cholesterol levels, raising the risk of atherosclerosis or coronary diseases.
- Immune System: High and sustained stress levels can weaken the immune system, increasing susceptibility to infections, delaying wound healing, or worsening autoimmune diseases.
- Digestive System: Stress can cause numerous digestive problems such as irritable bowel syndrome, gastritis, and gastroesophageal reflux. It also affects gut microbiota, impacting overall body balance. In some cases, it can lead to eating disorders such as anorexia or binge eating, affecting both physical and mental health.
- Endocrine System and Metabolism: Excessive cortisol release can alter blood sugar levels, promoting the development of diabetes. It can also contribute to weight gain. Additionally, stress interferes with appetite regulation, leading to unhealthy eating behaviors.
- Musculoskeletal System: Stress causes frequent muscle tension, leading to headaches, muscle stiffness, and general discomfort. Over time, this can result in chronic conditions such as fibromyalgia or musculoskeletal disorders. Prolonged muscle tension can also contribute to posture problems and reduced mobility.
- Mental and Emotional Health: While the main focus is on physical impact, we cannot ignore that stress is closely related to psychological issues such as anxiety and depression. Constant exposure to high stress levels can alter the production of neurotransmitters like serotonin and dopamine, essential for emotional well-being.
The Role of Psychology in Stress Management
From a psychological perspective, numerous strategies have been developed to cope with stress in a healthy way with the help of psychologists who guide their application. Some of the most effective include:
- Relaxation techniques: Meditation, diaphragmatic breathing, or mindfulness can help reduce nervous system activation and promote a state of calm. Studies show that regular practice of these techniques can lower cortisol production and improve immune function.
- Physical exercise: Engaging in regular physical activity helps reduce cortisol levels and release endorphins, improving mood and stress resilience. Exercise also aids in sleep regulation, which is essential for body functionality.
- Social support: Maintaining healthy social relationships and having a support network can help manage stress-related difficulties and reduce its perception. Positive social interactions stimulate the release of oxytocin, a hormone that promotes relaxation and well-being.
- Cognitive restructuring: Identifying and modifying negative thought patterns can change how we face stressful situations. This technique, commonly used in therapy with the help of a psychologist, helps individuals develop a more adaptive and less catastrophic perspective on stress.
- Psychological therapy: Cognitive-behavioral therapy (CBT) and Acceptance and Commitment Therapy (ACT) have proven effective in improving stress management and reducing its impact on patients' health.
- Sleep regulation: Good sleep is essential for physical and mental recovery. Establishing a proper sleep routine and reducing screen exposure before bedtime can improve sleep quality and lower stress levels.
Stress is a natural and necessary response for survival, but prolonged exposure over time can lead to serious physical and mental health issues. Understanding the effects of stress and applying appropriate management strategies can significantly improve quality of life and prevent severe health conditions. The balance between mind and body is essential for overall well-being, and learning to manage stress is key to leading a healthy life. Achieving this requires combining psychological strategies with healthy lifestyle habits that promote general well-being.
About the author
Lidia Fernández
Division of Psychology, Psychotherapy and Coaching
Psychologist
Adults and adolescents
Languages: English and Spanish