While a small amount of stress can motivate us and help us perform under pressure, chronic stress can have widespread effects on our body, mind, and overall well-being.

Understanding what stress is, the types of stress, how it affects various systems in the body, and strategies to manage it effectively can empower you to live a healthier, more balanced life.

What Is Stress? 

Stress is the body’s natural response to any demand or threat, real or perceived. When faced with a stressor, the hypothalamus in the brain activates the sympathetic nervous system, triggering the release of hormones like adrenaline and cortisol. This “fight-or-flight” response prepares the body to react quickly, increasing heart rate, blood pressure, and energy availability. While this response is adaptive in the short term, chronic activation can lead to numerous health problems. (1)

Types of Stress

Acute Stress: Acute stress is short-term and often arises from immediate challenges, such as public speaking, tight deadlines, or a sudden personal emergency. It can be stimulating and motivating but resolves once the situation passes.

Episodic Acute Stress: Individuals who frequently experience acute stress may develop episodic acute stress. They often lead busy, disorganised lives, taking on too much responsibility and constantly feeling rushed. Symptoms can include irritability, anxiety, and tension headaches.

Chronic Stress: Chronic stress results from ongoing pressures such as a demanding job, financial difficulties, or relationship conflicts. Unlike acute stress, chronic stress can last for months or years, keeping the body in a constant state of heightened alert. This prolonged activation has significant implications for both physical and mental health. (2,3)

How Stress Affects the Body

Stress affects nearly every system in the body. Understanding these impacts can highlight the importance of stress management.

1. Gut Health: Chronic stress influences gut function by altering the composition of gut bacteria, increasing intestinal permeability (leaky gut), and affecting digestion. Stress can exacerbate conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), often resulting in bloating, pain, or irregular bowel movements (4).
2. Skin: The skin is highly sensitive to stress. Elevated cortisol levels can increase inflammation, leading to acne flare-ups, eczema, and psoriasis exacerbations. Stress also slows wound healing and can make the skin more susceptible to infections (5).
3. Hormones: Persistent stress disrupts hormonal balance. It can impair thyroid function, reduce sex hormone production, and alter cortisol rhythms. This can manifest as fatigue, irregular menstrual cycles, reduced libido, and difficulties managing weight (6).
4. Immune System: Chronic stress suppresses immune function, reducing the body’s ability to fight infections and increasing susceptibility to illness. Stress can also contribute to prolonged inflammation, which is linked to chronic conditions such as cardiovascular disease and diabetes (7).
5. Cardiovascular System: Stress elevates blood pressure and heart rate, increasing the risk of hypertension, atherosclerosis, and cardiovascular events over time. The prolonged release of stress hormones can also contribute to the development of heart disease (8). 
6. Brain and Mental Health: Stress affects the brain too. Long-term stress is associated with anxiety, depression, memory issues, and cognitive decline. Chronic activation of the stress response can shrink the hippocampus, the area responsible for learning and memory (9).

6 Practical Tips to Manage Stress

1. Prioritise Sleep: Adequate sleep is crucial for recovery and stress management. Sleep deprivation heightens stress responses, impairs cognition, and negatively affects mood. Aim for 7–9 hours per night and establish a consistent sleep routine (10).
2. Mindfulness and Meditation: Mindfulness practices, such as meditation, yoga, and deep breathing exercises, have been shown to reduce cortisol levels, improve emotional regulation, and enhance overall well-being (11).
3. Exercise Regularly: Physical activity, even in moderate amounts, reduces stress by releasing endorphins, improving cardiovascular health, and supporting better sleep. Activities like walking, swimming, or cycling can all be effective (12).
4. Balanced Nutrition: A nutrient-rich diet supports the body during stress. Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats to support gut health, hormone production, and brain function.
5. Set Boundaries and Manage Time: Learn to say no and prioritise tasks. Setting realistic expectations and delegating responsibilities can reduce chronic stress. Time management tools, planning, and breaking tasks into smaller steps can also help.
6. Social Support and Connection: Humans are social beings, and strong social connections buffer against stress. Engage with supportive friends, family, or community groups. Talking about stressors and sharing experiences can reduce emotional burden and foster resilience (13,14).

Stress is an inevitable part of life, but it doesn’t have to control your health.

Chronic stress affects multiple body systems, from gut health to skin, hormones, cardiovascular function, and mental well-being. Recognising the types of stress, identifying stressors, and implementing practical management strategies empowers you to maintain balance and resilience. By making small, intentional changes in your daily life, you can mitigate the negative effects of stress and support overall health and vitality.