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The Effects Of Stress On Your Body
Stress triggers the body's fight-or-flight response. Chronic stress can cause negative health effects on your mood, immune and digestive systems, and cardiovascular health.
You're sitting in traffic, late for an important meeting, watching the minutes tick away. Your hypothalamus, a tiny control tower in your brain, decides to send out the order: Send in the stress hormones! These stress hormones are the same ones that trigger your body's "fight or flight" response. Your heart races, your breath quickens, and your muscles ready for action. This response was designed to protect your body in an emergency by preparing you to react quickly. But when the stress response keeps firing, day after day, it could put your health at serious risk.
Stress is a natural physical and mental reaction to life experiences. Everyone expresses stress from time to time. Anything from everyday responsibilities like work and family to serious life events such as a new diagnosis, war, or the death of a loved one can trigger stress. For immediate, short-term situations, stress can be beneficial to your health. It can help you cope with potentially serious situations. Your body responds to stress by releasing hormones that increase your heart and breathing rates and ready your muscles to respond.
Yet if your stress response doesn't stop firing, and these stress levels stay elevated far longer than is necessary for survival, it can take a toll on your health. Chronic stress can cause a variety of symptoms and affect your overall well-being. Symptoms of chronic stress include:
Your central nervous system (CNS) is in charge of your "fight or flight" response. In your brain, the hypothalamus gets the ball rolling, telling your adrenal glands to release the stress hormones adrenaline and cortisol. These hormones rev up your heartbeat and send blood rushing to the areas that need it most in an emergency, such as your muscles, heart, and other important organs.
When the perceived fear is gone, the hypothalamus should tell all systems to go back to normal. If the CNS fails to return to normal, or if the stressor doesn't go away, the response will continue.
Chronic stress is also a factor in behaviors such as overeating or not eating enough, alcohol or drug abuse, and social withdrawal.
Stress hormones affect your respiratory and cardiovascular systems. During the stress response, you breathe faster in an effort to quickly distribute oxygen-rich blood to your body. If you already have a breathing problem like asthma or emphysema, stress can make it even harder to breathe.
Under stress, your heart also pumps faster. Stress hormones cause your blood vessels to constrict and divert more oxygen to your muscles so you'll have more strength to take action. But this also raises your blood pressure.
As a result, frequent or chronic stress will make your heart work too hard for too long. When your blood pressure rises, so do your risks for having a stroke or heart attack.
Under stress, your liver produces extra blood sugar (glucose) to give you a boost of energy. If you're under chronic stress, your body may not be able to keep up with this extra glucose surge. Chronic stress may increase your risk of developing type 2 diabetes.
The rush of hormones, rapid breathing, and increased heart rate can also upset your digestive system. You're more likely to have heartburn or acid reflux thanks to an increase in stomach acid. Stress doesn't cause ulcers (a bacterium called H. Pylori often does), but it can increase your risk for them and cause existing ulcers to act up.
Stress can also affect the way food moves through your body, leading to diarrhea or constipation. You might also experience nausea, vomiting, or a stomachache.
Your muscles tense up to protect themselves from injury when you're stressed. They tend to release again once you relax, but if you're constantly under stress, your muscles may not get the chance to relax. Tight muscles cause headaches, back and shoulder pain, and body aches. Over time, this can set off an unhealthy cycle as you stop exercising and turn to pain medication for relief.
Stress is exhausting for both the body and mind. It's not unusual to lose your desire when you're under constant stress. While short-term stress may cause men to produce more of the male hormone testosterone, this effect doesn't last.
If stress continues for a long time, a man's testosterone levels can begin to drop. This can interfere with sperm production and cause erectile dysfunction or impotence. Chronic stress may also increase risk of infection for male reproductive organs like the prostate and testes.
For women, stress can affect the menstrual cycle. It can lead to irregular, heavier, or more painful periods. Chronic stress can also magnify the physical symptoms of menopause.
What are the causes of inhibited sexual desire? »
Stress stimulates the immune system, which can be a plus for immediate situations. This stimulation can help you avoid infections and heal wounds. But over time, stress hormones will weaken your immune system and reduce your body's response to foreign invaders. People under chronic stress are more susceptible to viral illnesses like the flu and the common cold, as well as other infections. Stress can also increase the time it takes you to recover from an illness or injury.
Keep reading: Learn tips on managing your stress »
Chronic Stress Can Be A Serious Problem: How To Spot The Symptoms
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The Signs And Symptoms Of Too Much Stress
Stress can be defined as the feeling of being overwhelmed or unable to cope with mental or emotional pressure. It can have mental and physical consequences (1).
At one point or another, most people deal with feelings of stress. In fact, a study from 2015 found that 59% of adults reported experiencing high levels of perceived stress (2).
Summary
Stress, which is a feeling of being overwhelmed by mental or emotional pressure, is a very common issue.
Decreased energy and insomniaProlonged stress can cause chronic fatigue and disruptions in sleep, which may result in decreased energy levels.
For example, a recent study of more than 7,000 working adults found that fatigue was "significantly associated" with work-related stress (3).
Stress may also disrupt sleep and cause insomnia, which can lead to low energy.
A 2018 review published in the Journal of Sleep Research found that "stress-related worry and rumination" can lead to disrupted sleep and eventually the risk of developing insomnia (4).
Another study of 2,316 participants showed that exposure to stress was associated with an increased risk of insomnia (5).
Both of these studies focus in on sleep reactivity, or the extent to which stress affects the ability to fall sleep or remain asleep.
While it's evident that stress can disrupt sleep, not everyone who experiences stress or who is going through a stressful time will deal with insomnia or sleep disturbances.
Changes in libidoMany people experience changes in their sex drives during stressful periods.
One small study evaluated the stress levels of 30 women and then measured their sexual arousal while watching an erotic film. Those with high levels of chronic stress experienced less sexual arousal compared with those with lower stress levels (6).
A much more recent study published in 2021 on the impact of the COVID-19 pandemic on women's reproductive health found that 45% of the over 1,000 women surveyed reported a reduced libido due to stress (7).
In addition to stress, there are many other potential causes of changes in libido, including:
Some studies suggest that chronic stress may be associated with depression and depressive episodes.
One study of 816 women with major depression found that the onset of depression was significantly associated with both acute and chronic stress (8).
Another study found that high levels of stress were associated with the onset of major depression in adolescents (9).
In addition, a 2018 review highlighted the connection between depression and the experience of chronic or inescapable stress (10).
Besides stress, some potential contributors to depression include:
Summary
Stress can cause a wide variety of symptoms, including decreased energy, insomnia, libido changes, and depression.
AcneSome studies have found that higher levels of stress are associated with increased bouts of acne (11).
One reason for this may be because when some people feel stressed out, they tend to touch their faces more often. This can spread bacteria and contribute to the development of acne (12).
Several studies have also confirmed that acne may be associated with higher levels of stress.
One small study measured acne severity in 22 university students before and during an exam. During examination periods in which stress increased, acne became more severe (13).
Another study of 94 teenagers found that higher stress levels were associated with worse acne, particularly in boys (14).
These studies show an association, but they don't account for other factors that may be involved. Further research is needed to look at the connection between acne and stress.
In addition to stress, other potential causes of acne include:
Many studies have found that stress can contribute to headaches, a condition characterized by pain in the head, face, or neck region.
A 2015 study showed that increased stress intensity was associated with an increase in the number of headache days experienced per month (15).
Another study surveyed 172 military service members at a headache clinic, finding that 67% reported their headaches were triggered by stress, making it the second most common headache trigger (16).
A smaller 2020 study also found that stress can be a driving factor in tension headaches [17].
Other common headache triggers can include lack of sleep, diet, alcohol consumption, hormonal changes, and more.
Chronic painAches and pains are a common complaint that can result from increased levels of stress. Some studies have found that chronic pain may be associated with higher levels of stress as well as increased levels of cortisol, which is the body's main stress hormone.
For example, one very small study compared people with chronic back pain to a control group. It found that those with chronic pain had higher levels of cortisol (18).
Another study showed that people with chronic pain had higher levels of cortisol in their hair, which the study described as a novel indicator of prolonged stress (19).
Keep in mind that these studies show an association but don't look at other factors that may be involved.
Besides stress, there are many other factors that can contribute to chronic pain, such as:
If you feel like you're constantly battling a case of the sniffles or other sickness, stress may be to blame.
Stress may take a toll on your immune system. Studies show that higher stress levels are associated with increased susceptibility to infection.
In one study, 116 older adults were given the flu vaccine. Those with chronic stress were found to have a weakened immune response to the vaccine, indicating that stress may be associated with decreased immunity (20).
Similarly, one analysis looking at 27 studies showed that stress was linked to increased susceptibility of developing an upper respiratory infection (21).
A chapter in the 2019 book "The Impact of Everyday Stress on the Immune System and Health" stated that psychological stress can affect a range of bodily functions, such as inflammatory responses, wound healing, and the body's ability to fight off infection and disease (22).
However, stress is just one piece of the puzzle when it comes to immune health. A weakened immune system can also be the result of:
Some studies have found that stress may be associated with digestive issues, like constipation, heartburn, diarrhea, as well as digestive disorders.
For example, an older study from 2010 that focused on 2,699 children found that exposure to stressful events was associated with increased rates of constipation (23).
Stress may especially affect those with digestive disorders such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD).
In one study, increased symptoms of digestive distress were associated with higher daily stress levels in 181 women with IBS ().
Additionally, one analysis of 18 studies that investigated the role of stress on inflammatory bowel disease noted that 72% of studies found an association between stress and negative clinical and symptom outcomes (25).
A study from 2017 also highlights the direct connection between stress and symptoms of IBS, saying stress plays "a major role" in the manifestation and worsening of digestive symptoms (26).
Keep in mind that many other factors can cause digestive issues, such as diet, bacteria, infections, certain medications, and more.
Appetite changes and weight gainChanges in appetite are common during times of stress.
When you feel stressed out, you may find yourself with no appetite at all or overeating without noticing.
One small 2006 study of 272 female college students found that 81 percent reported that they experienced changes in appetite when they were stressed out, with 62 percent stating they had an increase in appetite (27).
Changes in appetite may also cause fluctuations in weight during stressful periods. For example, a study involving 1,355 people in the United States found that stress was associated with weight gain in adults already living with extra weight (28).
A third study from 2017 found that individuals with higher cortisol and insulin levels and higher levels of chronic stress were more likely to gain weight in the future (29). However, the study was limited in the scope of research in that participants were predominantly white females.
While these studies show an association between stress and changes in appetite or weight, more studies are needed to understand other possible factors are involved and how stress impacts different people.
Rapid heartbeatSeveral studies have shown that high stress levels can cause a fast heartbeat or heart rate. Stressful events ortasks may also increase heart rate (30).
In a similar study from 2001, exposing 87 students to a stressful task was found to increase heart rate and blood pressure. Interestingly enough, playing relaxing music during the task actually helped prevent these changes (31).
According to the American Heart Association, undergoing a stressful event can cause your body to release adrenaline, which is a hormone that temporarily causes your heart to beat faster and your blood pressure to rise. This is one reason why living with increased stress may create a rapid heartbeat (32).
SweatingExposure to stress may also cause excess sweating, research suggests.
One small study looked at 20 people with palmar hyperhidrosis, a condition characterized by excess sweating in the hands. The study assessed their rate of sweating throughout the day using a scale of 0–10.
Stress significantly increased the rate of sweating by two to five points in those with palmar hyperhidrosis, as well as in the control group (33).
Another study found that 40 teenagers exposed to stress experienced high amounts of sweating and odor (34).
A 2013 review on "psychological sweating" notes such sweating occurs in response to stress and anxiety, stating this type of sweat typically appears on the face, palms, soles of the feet, and underarms (35).
Summary
The physical symptoms of chronic stress are varied and vast, and can include acne, headaches, rapid heartbeat, sweating, changes in appetite, digestive issues, chronic pain, and more frequent infections or bouts of sickness.
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