Ways Chronic Stress Can Impact Your Body

Ways Chronic Stress Can Impact Your Body

Stress is a normal part of life. Whether it’s a tight deadline, a last-minute schedule change, or the general chaos of daily responsibilities, stress happens. But when stress sticks around for too long, that’s when it can take a real toll on your body.

Chronic stress is a prolonged state of heightened alertness and tension that can significantly impact everything from your heart and immune system to your digestion and sleep.

 

Stress Basics

Stress is a natural biological response to perceived threats or demands. It triggers the release of stress hormones like cortisol, adrenaline, and noradrenaline, which prepare the body for action by increasing heart rate, blood pressure, and energy levels. This type of stress is normal and short lived. Chronic stress builds up over time. There are typically three types of stress.

 

Types of Stress

Acute Stress (Short-Term Stress)

  • Happens in response to immediate challenges (e.g., slamming on the brakes to avoid a car crash)
  • Triggers the fight-or-flight response
  • Once the threat is gone, your body returns to normal

 

Episodic Acute Stress (Frequent Short-Term Stress)

  • Happens to people who always seem rushed, anxious, or overwhelmed
  • Recurring stress from a demanding job or high-pressure lifestyle
  • Can lead to burnout if left unmanaged

 

Chronic Stress (Long-Term Stress)

  • Stress that sticks around for weeks, months, or even years
  • Keeps your body in a constant state of alert
  • Biggest risk for long-term health issues like heart disease, anxiety, and digestive problems


Causes of Chronic Stress

Common sources of chronic stress include:

  • Work pressure (long hours, tight deadlines, job insecurity)
  • Financial struggles (debt, unexpected expenses, cost of living)
  • Family responsibilities (caring for kids, aging parents, relationship stress)
  • Health concerns (chronic illness, medical bills)
  • Global or societal stressors (climate change, political tension, social media overwhelm)

If stress isn’t managed properly, it starts to rewire how your body functions.

 

Symptoms of Chronic Stress

Chronic stress can show up in physical, psychological, and behavioral ways. If you’re feeling “off” but can’t quite pinpoint why, stress might be the culprit [1].

 

Physical Symptoms

  • Constant fatigue (feeling tired no matter how much you sleep)
  • Frequent headaches
  • Muscle tension or body aches
  • Digestive issues (bloating, nausea, or IBS)
  • Weakened immune system (getting sick more often)

 

Psychological Symptoms

  • Anxiety or depression
  • Irritability or mood swings
  • Feeling overwhelmed or mentally exhausted
  • Difficulty concentrating or memory problems

 

Behavioral Symptoms

  • Changes in eating habits (overeating or loss of appetite)
  • Social withdrawal (avoiding people and activities)
  • Increased substance use (alcohol, caffeine, or other coping mechanisms)
  • Sleep disturbances (trouble falling asleep or waking up feeling exhausted)

 

Understanding the Natural Stress Response

The natural stress response, also known as the "fight-or-flight" response, is a survival mechanism that prepares the body to react to threats. It involves the release of stress hormones, which increase alertness and energy.

 

Adaptive Stress Response: The Ideal

An adaptive stress response is one that effectively manages stressors without causing long-term harm. It involves a balance between stress activation and relaxation. Your body detects a threat (e.g., an upcoming deadline). Stress hormones kick in, helping you focus and take action. But once the challenge is over, your body relaxes and returns to normal. 

 

When the Natural Stress Response Goes Wild

With chronic stress, your body never gets the chance to reset. Stress hormones stay elevated all the time. This can disrupt normal bodily functions leading to inflammation, burnout and serious health conditions over time.


How Stress Affects the Body

Chronic stress affects every part of your body, sometimes in ways you wouldn’t expect [2].

  • Musculoskeletal System:
    Muscle tension leads to pain, stiffness, and headaches. Chronic stress can trigger temporomandibular disorder (TMD), back pain, and tension headaches. 
  • Respiratory System:
    Can cause shortness of breath or worsen conditions like asthma. Increased anxiety from stress can make breathing feel shallow and tight. 
  • Cardiovascular System:
    Rising blood pressure can increase risk of hypertension, heart disease, heart attacks or strokes.
  • Endocrine System:
    Disruption of hormone balance can affect metabolism and growth. Cortisol dysregulation can lead to weight gain, metabolic issues, throw off blood sugar levels and increase risk of diabetes.
  • Gastrointestinal System:
    Irritable bowel syndrome (IBS), nausea, and digestive issues.
  • Nervous System:
    Overloads your brain, making it harder to focus and remember things. Increases risk of anxiety, depression, and cognitive impairments.
  • Reproductive System:
    Can disrupt periods and lower libido. In men, stress can affect testosterone levels and fertility. 


Stress in the BIPOC Community

Chronic stress has a profound impact on health across all populations, but research shows that Black, Indigenous, and People of Color (BIPOC) face additional challenges that make the impact of stress disproportionate compared to majority populations. The 2015 Stress in America™ survey found that 34% of American Indians, 23% of African Americans, 19% of Hispanics, and 11% of Asians reported that they experienced “Everyday Discrimination (e.g., being treated with less courtesy and respect than others and receiving poorer service in restaurants and stores)” almost every day or at least once a week [3].

The cumulative physical response to stress is measured as “allostatic load.” It showed that Black men’s load scores are 19% higher than white men. Black women’s load scores are 35% higher than white women [4]. This increases rates of depression: 20.2% of Black individuals experience depression, exceeding the 17.8% among white individuals. American Indians and Alaska Natives live with PTSD at a rate of 22.9%, more than double the rate among white populations (11.7%) [5].  


Why You React to Life Stressors the Way You Do

Not everyone reacts to stress the same way. Factors like genetics, past experiences, personality, and social support all play a role in how stress affects you.

  • Some people thrive under stress, using it as motivation.
  • Others feel completely overwhelmed, shutting down or avoiding responsibilities.
  • Men and women may handle stress differently – women often seek social support, while men may lean on distraction or physical activity.

Understanding your personal stress response can help you find better ways to manage it.

 

How to Manage Stress

While you can’t eliminate stress entirely, you can learn to control how it affects you. Effective stress management involves:


1. Relaxation Techniques

  • Deep breathing exercises (like box breathing)
  • Yoga or stretching to release muscle tension
  • Meditation or mindfulness to quiet racing thoughts
  • Incorporating self-care routines into your daily schedule

 

2. Exercise Regularly

  • Movement helps burn off excess stress hormones and reduces stress
  • Even a 10-minute walk can improve mood and lower cortisol levels

 

3. Prioritize Sleep

  • Chronic stress messes with sleep quality
  • Set a bedtime routine and avoid screens before bed

 

4. Build a Support System

  • Talking to friends or a therapist can lighten the mental load
  • Build strong relationships and people you are comfortable enough opening up to

 

5. Set Boundaries

  • Learn to say "no" when you need to
  • Protect your time and energy – work does not have to take over your life

 

6. Maintain a Healthy Lifestyle

  • A balanced diet can help regulate hormones
  • Adequate sleep helps regulate mood
  • Avoiding excessive caffeine or alcohol promotes healthy sleep 

 

FAQ

Q: What can stress do to a woman’s body?

A: Stress can affect women’s bodies in several ways, including changes in menstrual cycles, fertility issues, and increased risk of depression and anxiety. Stress can also exacerbate conditions like polycystic ovary syndrome (PCOS) and fibromyalgia.


Q: What are the most common chronic stress symptoms? 

A: Common symptoms include fatigue, headaches, muscle tension, anxiety, depression, and sleep disturbances.


Q: What are the effects of stress on the body? 

A: Chronic stress can lead to cardiovascular disease, obesity, diabetes, gastrointestinal disorders, and weakened immune function.


Q: What illnesses are caused by stress and anxiety? 

A: Stress and anxiety can contribute to conditions like hypertension, heart disease, type 2 diabetes, and mental health disorders such as depression and anxiety.


Q: What are the 3 stress hormones?

A: The primary stress hormones are cortisol, adrenaline (epinephrine), and noradrenaline (norepinephrine). These hormones play crucial roles in the body's stress response.


Q: Why is chronic stress dangerous?

A: Chronic stress is dangerous because it can lead to severe health issues, including cardiovascular disease, mental health disorders, and a weakened immune system. It can also impair cognitive function and overall quality of life.


Chronic stress might feel unavoidable, but you don’t have to let it control you. By understanding stress triggers, taking care of your body, and setting boundaries, you can reduce its impact.


References

[1] Mariotti A. (2015). The effects of chronic stress on health: new insights into the molecular mechanisms of brain-body communication. Future science OA, 1(3), FSO23. https://doi.org/10.4155/fso.15.21 

[2] Keskin G. (2019). Approach to stress endocrine response: somatization in the context of gastroenterological symptoms: a systematic review. African health sciences, 19(3), 2537–2545. https://doi.org/10.4314/ahs.v19i3.29 

[3] Williams D. R. (2018). Stress and the Mental Health of Populations of Color: Advancing Our Understanding of Race-related Stressors. Journal of health and social behavior, 59(4), 466–485. https://doi.org/10.1177/0022146518814251 

[4] Duru, O. K., Harawa, N. T., Kermah, D., & Norris, K. C. (2012). Allostatic load burden and racial disparities in mortality. Journal of the National Medical Association, 104(1-2), 89–95. https://doi.org/10.1016/s0027-9684(15)30120-6 

[5] Emerson, M. A., Moore, R. S., & Caetano, R. (2017). Association Between Lifetime Posttraumatic Stress Disorder and Past Year Alcohol Use Disorder Among American Indians/Alaska Natives and Non-Hispanic Whites. Alcoholism, clinical and experimental research, 41(3), 576–584. https://doi.org/10.1111/acer.13322

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