Stress and the Body: How It Shows Up and How to Manage It
Stress is a normal part of being human, but many of us do not realize just how strongly it can affect the body.
Chronic stress can show up in ways we may not immediately connect to stress, including changes in our skin, sleep, digestion, energy levels, and overall physical well-being.
Understanding what stress looks like and how it affects the body can help us recognize when we may need to slow down and take better care of ourselves.
Types of Stress
Our bodies are designed to respond to stress. Stress can help keep us alert, focused, and motivated.
However, when stressors continue for longer than occasional periods, stress can begin to affect our lives in different ways.
There are three main types of stress:
1. Acute Stress
Acute stress is short-term stress that typically goes away quickly.
We may experience acute stress when arguing with a partner, getting stuck in traffic, dealing with an unexpected problem, or facing another temporary challenge.
2. Episodic Acute Stress
Episodic acute stress occurs when acute stress happens regularly rather than occasionally.
People experiencing this type of stress may feel like they are constantly dealing with chaos and rarely have an opportunity to truly relax.
3. Chronic Stress
Chronic stress is long-term stress that continues for weeks or months.
Because the body does not get enough time to recover, chronic stress can have a greater impact on both physical and emotional well-being.
How Does Stress Affect the Body?
When we experience stress, hormones such as cortisol and adrenaline are released to prepare the body to respond to a perceived threat.
This response can be helpful in short periods. However, when stress continues and these systems remain activated, they can begin to work against the body.
Stress can affect multiple systems throughout the body, including the:
Musculoskeletal system
Respiratory system
Cardiovascular system
Endocrine system
Gastrointestinal system
Nervous system
Reproductive system
This can contribute to physical symptoms such as:
Weakened immune function
Headaches
Dizziness
Exhaustion
Trouble sleeping
Chest discomfort
Aches and pains
Muscle tension
Stomach or digestive problems
Increased blood pressure
Stress can also affect reproductive health, including sexual desire, reproduction, and menstruation.
Stress and Your Skin
Stress can also influence the condition of your skin and nails.
Increased cortisol can contribute to increased oil production, inflammation, and disruption of the skin barrier. This can lead to drier or more sensitive skin and may contribute to flare-ups of conditions such as:
Eczema
Psoriasis
Rosacea
Hives
Acne
Sometimes, physical symptoms can be the first sign that your body is responding to a level of stress you may not have fully recognized.
Managing Stress
Chronic stress can sometimes feel unavoidable, particularly when it is connected to circumstances outside of our control.
Although we may never be able to completely eliminate stress from our lives, we can learn ways to respond to it intentionally and create more opportunities for recovery.
Here are some practical strategies that can help.
Physical Activity
Regular physical activity can help reduce stress and improve overall well-being.
Exercise can stimulate the release of endorphins, which can contribute to an improved sense of well-being.
Physical activity does not have to be intense to be helpful.
Strength training, walking, stretching, and other forms of movement can all be valuable ways to care for your body and manage stress.
Stay Connected
When we feel stressed, we may naturally want to isolate ourselves.
However, staying connected with friends, family, and your community can be an important part of managing stress.
Maintaining social connections gives you opportunities to seek support, share what you are experiencing, and remind yourself that you do not have to handle everything alone.
Take Intentional Breaks
When we are chronically stressed, we may go through the day without giving ourselves meaningful moments of relaxation or recovery.
Taking intentional breaks throughout the day can provide an opportunity to reset and feel more grounded.
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