What Does Stress Do to Your Body?

We all experience stress from time to time.  Whether it's the pressure of a looming deadline, a difficult conversation, or the general hustle of daily life, our bodies are wired to react to challenges. That racing heart, those sweaty palms, or the knot in your stomach – these are your body's stress signals, letting you know it's in overdrive. But what happens when that stress becomes a constant? It's not just about an uncomfortable feeling; chronic stress can have serious and lasting consequences for both your physical and mental health.

How Stress Works

To understand how stress impacts us, let's look at the "fight or flight" response. It's an ancient survival mechanism that prepares your body to either fight a threat or flee to safety. When you feel stressed, your brain sends signals that trigger the release of hormones like cortisol and adrenaline. These hormones increase your heart rate, blood pressure, and energy levels, readying you for action. While this response is useful in short bursts, persistent stress keeps your body in this heightened state for far too long.

The Impact on Your Body

Stress doesn't just leave you feeling frazzled – it wears on your body over time.

Short-term Effects

Headaches, muscle tension, stomach upset, insomnia, and a weakened immune system are common short-term effects of stress.

Long-term Effects

If stress becomes chronic, it can put you at greater risk for severe health issues like heart disease, high blood pressure, diabetes, obesity, depression, and anxiety disorders.

Technique to Relieve Stress

Stress isn't just about those tense feelings. It's a full-body experience, impacting everything from sleep to your immune system. While a healthy diet plays a significant role in stress management, it's only one piece of the puzzle. Consider these simple techniques you can practice alongside mindful eating for a well-rounded approach to stress relief.

Deep Breathing Exercises

Deep, focused breathing can calm the nervous system and help alleviate feelings of stress and anxiety. A simple technique is the "4-7-8" method:

1. Breathe in through your nose for a count of 4.
2. Hold your breath for a count of 7.
3. Exhale slowly through your mouth for a count of 8.
4. Repeat for several cycles.

 

Meditation

Even a short meditation session (5-10 minutes) can be great in centering yourself and reducing stress. Explore various apps like Headspace or Calm for guided meditations, or simply find a quiet space and focus on your breath.

Regular Exercise

Physical activity is a potent stress buster. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Brisk walking, jogging, swimming, or dancing are all great options.

 

Chronic stress is a serious health issue, but it's not something you have to live with. By employing stress-reducing strategies, you can start reclaiming a sense of balance and reduce the risk of long-term effects!