When most people think about stress, they think about the pressure that comes from the challenges and demands of everyday life. Work, school, relationships, money, and household demands are all common sources of stress. And while stress often feels mental and emotional, it can have very real physical effects as well.
Unfortunately, many of us overlook or mis-attribute the physical symptoms of stress. The problem is, if we don’t recognize or manage those symptoms, they can lead to long-term health issues. So let’s talk about stress, its physical impact, and how we can better manage it.
Stress & The Role of Stress Hormones
According to the American Psychological Association, stress is a normal reaction to demands and challenges that can affect our thoughts, feelings, and behavior. It can be caused by any event or thought that triggers feelings of nervousness, frustration, or anger. It’s also a mind-body signal that prepares us for what’s to come – commonly known as the “fight-or-flight” response.
When faced with these challenges, the levels of cortisol and adrenaline (a.k.a. “stress hormones”) in our bodies become elevated. They raise our heart rate and blood pressure, putting us on high alert for what might happen next. And while that can be essential for short-term survival, the strain it places on us can be physically harmful over the long term, increasing our risk of things like heart disease and stroke.
The Physical Impacts of Stress
Being physically ready for a stressful event is an important human attribute. But when we’re regularly or continually under mental or emotional pressure, it can have harmful physical effects like these:
- Headaches and Muscle Tension
When physical tension accumulates, especially in the neck, shoulders, and jaw, it can result in muscle stiffness, headaches, migraines, or chronic pain. If you find yourself waking up with stiff or sore muscles or clenching your jaw without realizing it, it could be a stress reaction. - Digestive Problems
Many people who regularly experience stress also suffer from stomach upset. Whether it’s stomach pain, bloating, nausea, changes in bowel habits, or other digestive issues, stress can not only bring these symptoms on but make them persist or worsen. - Sleep Disruption
Stress can affect our sleep as well. Many people with stress report having trouble falling asleep, waking frequently, or having restless sleep. And because poor sleep contributes to things like fatigue, irritability, and decreased focus, it can create a cycle of stress that can be difficult to overcome. - Weakened Immune System
Stress, and chronic stress in particular, suppresses the immune system. And when the immune system isn’t performing at its best, it leaves us susceptible to getting sick more often or taking longer to recover. If that keeps us from working or taking care of our other responsibilities, that leads to even more stress.
Recognizing the Warning Signs Early
Knowing the physical signs of stress is one thing, but recognizing them in ourselves is the key to safeguarding our health. One of the best ways to identify stressors in our lives is to note any patterns that tend to repeat when we’re feeling worried, overwhelmed, or frustrated. Those can include the symptoms mentioned above (frequent headaches, stomach issues, fatigue, etc.) or other indicators that tend to follow demanding moments in our lives. Because stress looks and feels different for everyone, and knowing your triggers is the key to intervening early and preventing long-term damage.
Healthy Ways to Manage Stress
Avoiding stress entirely might be impossible, but there are some things you can do to manage it and improve your overall, long-term health in the process.
- Exercise
While exercise is technically physical stress, it actually reduces stress hormone levels and stimulates the production of endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. - Practice Mindfulness
Psychologists have found that the practice of mindfulness (including activities like meditation) changes our brain and biology in positive ways, improving physical and mental health and reducing stress, anxiety, and depression. - Utilize Breathing Techniques
A recent Harvard study found that participants who practiced a technique called SKY Breath Meditation, which is a comprehensive series of breathing and meditation exercises designed to induce calm and resilience, experienced improved mental health, social connectedness, and positive emotions as well as less stress and depression. - Get Adequate Sleep
According to the National Sleep Foundation, stress and sleep are closely connected. Their studies have found that improving the quality of our sleep can positively affect our health and our stress levels by flushing toxins, repairing and rebuilding cells, and improving our emotional regulation. Plus we just feel better when we sleep better. - Talk To Your Healthcare Provider
If stress is affecting you regularly and physically, it’s important to see your primary care provider right away. Together you can create a plan to better identify and manage the sources of stress in your life and limit their impact on your long-term health.
By becoming more stress-aware and taking steps like these to manage stress when you experience it, you can improve your life and your health both physically and mentally. And that’s really important. Because health matters for ALL OF YOU!
Feeling stressed? Find an expert, compassionate Mount Carmel physician and schedule a convenient appointment today.