In This ArticleView AllIn This ArticlePhysical EffectsMental EffectsBehavioral EffectsTips to Manage Stress
In This ArticleView All
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In This Article
Physical Effects
Mental Effects
Behavioral Effects
Tips to Manage Stress
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Photo:Design elements: Getty Images and Adobe Stock. Collage: Cassie Basfor.
Design elements: Getty Images and Adobe Stock. Collage: Cassie Basfor.
Let’s be real; in this day and age, most people have high levels of stress. A report from the American Psychological Association states that in 2023, about a third of people ages 18 to 44 rated their stress levels as an 8 to 10 on a scale of 1 to 10.So if you’re feeling constant stress, you’re not alone.
Notably, stress can have serious physical, behavioral and mental effects that greatly impact health. So, stress management is an important part of caring for your health. Read on to learn more about the physical, mental and behavioral effects of stress, plus expert tips to manage it.
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Physical Effects of Stress
Cardiovascular System
“The cardiovascular system is particularly vulnerable, as stress increases heart rate and blood pressure, which can lead to long-term heart problems,” saysMarcus Smith, LCPC, LPC, LCADC, a licensed clinical professional counselor and executive director at Alpas Wellness.
The presence of stress hormones like cortisol and epinephrine leads to oxidative stress and inflammation, whichincrease cardiovascular risk.
“It can also cause the constriction of coronary artery vessels, which can result in myocardial ischemia,” saysAndrew Sherwood, Ph.D., a professor in psychiatry and behavioral sciences at Duke University School of Medicine. In extreme cases, this can lead to a heart attack, says Sherwood.
Respiratory System
When stress is high, breathing may become shallow and rapid. The risk of contracting a respiratory illness or exacerbating an existing respiratory condition may be higher since stress worsens the body’s immune response. Plus, inflammatory cytokines are released, which increases mucus production and constricts airways.
Hence, whydeep breathing exercisescan often help reduce stress.
Immune System
This, in turn, can increase infection susceptibility and worsen chronic inflammatory diseases, says Sherwood.
Digestive System
When we experience stress, neurohormones called catecholamines get released, which notablyimpacts our gastrointestinal system. Ultimately, blood flow to the gut gets reduced, which can cause diarrhea or constipation, depending on the person.Unsurprisingly, studies have found that stress is tightly linked toirritable bowel syndrome(IBS).
Besides IBS, Sherwood says stress can alsoincrease acid reflux.
Musculoskeletal System
It’s no secret that stress can cause muscle tension. Just think of how you’d feel about getting a massage after a stressful workweek. Well, that’s due to the cascade of physiological responses that happen when your body experiences stress. The activation of the sympathetic nervous system as a result of stress can lead to muscle tension, headaches and migraines, notes Sherwood.
Reproductive System
High stress may stifle sexual desire and reproductive functioning. It suppresses the release of key reproductive hormones that play a role in testosterone production and ovarian function. As a result, chronic stress can cause irregular periods, decreased sperm quality and even infertility.
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Mental Effects of Stress
Anxiety and Depression
“Prolonged or unmanaged stress can cause such internal disruption that it actually triggers mental health conditions. When we have a really stressful life (or we are not managing our stress well), we are more likely to have depression, anxiety, OCD, substance use disorders, eating disorders, etc.,” says Morosi.
This is called the “exhaustion stage” of the stress response, which happens when stress becomes chronic. Other symptoms of this stage include burnout, fatigue and reduced stress tolerance.
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Cognitive Impairment
Not all stress is bad, and one potential benefit of short-term stress is sharpened cognitive function. However, “When stress becomes overwhelming, it can impair cognitive functions like concentration and decision-making, making everyday tasks seem daunting,” says Hakimi.
Maladaptive Thoughts
Stress can cause all sorts of unpleasant thoughts, including racing thoughts, intrusive thoughts, obsessive thoughts, negative thoughts, worst-case thinking, images of harmful or scary things, doubting thoughts and memories of past stressors, according toMonica Amorosi, LMHC, CCTP, NCC, Licensed Mental Health Counselor, Nationally Certified Counselor, and Certified Clinical Trauma Professional based in New York State.
Behavioral Effects of Stress
Appetite Changes
When your stress levels are too high, “We might stop getting hunger cues (or the internal messages to start eating), and we might stop getting fullness cues (or the internal messages to stop eating),” says Amorosi.
Ultimately, stress can reduce your ability toeat healthily or intuitively, cause nausea or other gastrointestinal disturbances, lead to food aversions, or increase the risk of binge eating, says Amorosi.
Sleep Disturbances
Stress and sleep are a two-way street. High stress maylead to poor sleep, and poor sleep may increase stress.
According to the American Psychological Association, adults who report less stress say they get more, better-quality sleep than those who report high stress.Stress often causes increased anxiety and alertness, which can cause insomnia, notes Smith.
In other cases, sleep can be used as a means of escaping stress without getting to the root of the issue. “For example, if I oversleep when I am anxious because it helps me avoid my stressors, I may disrupt my sleep cycle, which puts my mood at risk of worsening,” says Amorosi.
Increased Substance Use
When stress is high, some people may find themselves gravitating toward alcohol or drugs for relief. “It [stress] might lead to maladaptive coping mechanisms, like substance abuse and/or excessive alcohol consumption, which can further diminish the ability to cope and lead to interpersonal conflicts and/or social isolation,” says Sherwood.
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Strategies to Manage and Reduce Stress
Since stress can worsen health, it’s worth finding ways to manage it in your daily life. If possible, incorporate these into your routine rather than waiting until you’re drowning in stress to take action.
To manage stress, Amorosi recommends a combination of:
Some additional practices that may help include physical activity, which produces endorphins that can help boost your mood, per Hakimi; deep-breathing exercises, meditation, or yoga; and eating regular, well-rounded meals.
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If you’re worried your stress levels might wreck your health, it may be worth seeing a health care provider. “Some symptoms to be attuned to include feeling depressed, chronically anxious, helpless, unable to sleep, repeated headaches, heart palpitations, shortness of breath, panic attacks, inability to moderate alcohol consumption or drug abuse. Seeing a primary health care provider can be a good place to start,” says Sherwood.
The Bottom Line
As you can see, stress can have profound, widespread effects on the body and mind. If you’re dealing with high stress levels, it’s worth centering de-stressing practices in your wellness routine. These could include meditation, socialization, positive self-talk, and working with a therapist to help you cope with stress effectively.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.American Psychological Association.Stress in America 2023.Chu B, Marwaha K, Sanvictores T, Awosika AO, Ayers D.Physiology, Stress Reaction. In:StatPearls. StatPearls Publishing; 2024.Fukudo S, Okumura T, Inamori M, et al.Evidence-based clinical practice guidelines for irritable bowel syndrome 2020.J Gastroenterol. 2021;56(3):193-217. doi:10.1007/s00535-020-01746-zAmerican Psychological Association.Stress and Sleep.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.American Psychological Association.Stress in America 2023.Chu B, Marwaha K, Sanvictores T, Awosika AO, Ayers D.Physiology, Stress Reaction. In:StatPearls. StatPearls Publishing; 2024.Fukudo S, Okumura T, Inamori M, et al.Evidence-based clinical practice guidelines for irritable bowel syndrome 2020.J Gastroenterol. 2021;56(3):193-217. doi:10.1007/s00535-020-01746-zAmerican Psychological Association.Stress and Sleep.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
American Psychological Association.Stress in America 2023.Chu B, Marwaha K, Sanvictores T, Awosika AO, Ayers D.Physiology, Stress Reaction. In:StatPearls. StatPearls Publishing; 2024.Fukudo S, Okumura T, Inamori M, et al.Evidence-based clinical practice guidelines for irritable bowel syndrome 2020.J Gastroenterol. 2021;56(3):193-217. doi:10.1007/s00535-020-01746-zAmerican Psychological Association.Stress and Sleep.
American Psychological Association.Stress in America 2023.
Chu B, Marwaha K, Sanvictores T, Awosika AO, Ayers D.Physiology, Stress Reaction. In:StatPearls. StatPearls Publishing; 2024.
Fukudo S, Okumura T, Inamori M, et al.Evidence-based clinical practice guidelines for irritable bowel syndrome 2020.J Gastroenterol. 2021;56(3):193-217. doi:10.1007/s00535-020-01746-z
American Psychological Association.Stress and Sleep.
