Stress has a profound impact on physical health, influencing nearly every system in the body. When you feel stressed, your body is releasing hormones such as cortisol and adrenaline, triggering your fight-or-flight response. Chronic stress can lead to prolonged activation of the fight-or-flight response, contributing to various health issues. High levels of stress are linked to:
- An increased risk of cardiovascular diseases, including hypertension and heart disease
- A weakened immune system, making you more susceptible to infections and illnesses
- Disrupted digestive processes, leading to conditions like irritable bowel syndrome (IBS) and acid reflux
- Metabolic imbalances, affecting weight regulation and increasing the risk of diabetes
It’s important to take time every day to do simple activities that calm your body and mind so that you can reduce stress, restore a sense of well-being, and protect your health. Get started with these ideas.
Follow healthy habits to lower your risk of catching colds and other viruses. Chronic stress can affect the body’s ability to regulate the inflammatory response to fight the cold virus early and quickly. Get good sleep, drink plenty of water, and eat nutrient-dense foods.
Reduce “brain fog” by taking short stress-relief breaks throughout the day. This may help suppress the cortisol output that affects brain neurotransmitters, helping to clear your head. Soothe yourself with deep-breathing exercises, walking, and other enjoyable physical activities.
For better sleep, don’t let your worries climb into bed with you. Track troubling thoughts in a worry journal, create a relaxing wind-down routine that includes a warm bath and herbal tea, or read to escape to a whole new world. Excessive worrying prior to bedtime can boost adrenaline levels, keeping you tossing and turning and preventing you from getting a good night’s sleep. Sleeping well can help you be happier and more energized the next day, so it’s worth it to address your worries before going to bed.
Use good sleep and regular physical activity to help calm your skin. Speaking of sleep, getting proper sleep, exercising, and doing relaxation techniques like meditation may play a part in helping to calm acne breakouts, rashes, eczema, and other skin conditions. Elevated cortisol levels raise blood sugar, which can damage the collagen and elastin that plumps the skin and keeps it smooth and healthy.
Stretch and move around to soothe stress-related achiness and pain. Taking a break with a combination of relaxation and exercise can help break the link between chronic stress and chronic pain. Stress prompts the output of adrenaline, which triggers ongoing tension, making your head, neck, or even your legs and other muscles rigid and sore. Manage it by getting up to stretch or walk periodically.
If you notice that you’re feeling stressed all or most of the time, take more active measures. Talking it out with someone close to you, joining a support group, and carving out more time for yourself may help you feel less overwhelmed and more balanced. You may also want to seek help from a professional counselor or your doctor.
