Chronic Stress: Making Sense Of How Stress Impacts Our Health

Stress is a natural and adaptive response that can help people cope with challenging situations. However, chronic or excessive stress can negatively affect you in many ways.

The stages of stress

In 1936, scientist Hans Selye theorised that stress contributes to illness. Selye found that over time, a person's resistance to stress weakens, which can cause the body to become more susceptible to inflammatory diseases, chronic fatigue and reduced life expectancy.

He named the condition General Adaptation Syndrome (GAS), which he broke down into three stages:

1. The alarm stage 

Your body sets off “alarm bells” when you are scared or under threat. This is the “fight or flight” response that releases stress hormones such as adrenaline, noradrenaline, and cortisol into the body. These hormones temporarily increase your strength and concentration. Your heart rate also increases; sending more blood and oxygen to the muscles to increase reaction times. In some situations, these heightened senses can be life saving.

2. The resistance stage

Resistance occurs after the initial extreme reaction, in which the body attempts to adapt to the stressful situation. In this stage, your body begins to repair its defences. It reduces the release of cortisol and normalises heart rate and blood pressure; but continues to remain on high alert for some time after. If the stressful situation is resolved or overcome, your body continues healing itself until your hormone levels, heart rate, and blood pressure return to pre-stress levels. If the stressful situation is not resolved, your body moves onto the next stage.

3. The exhaustion stage

Exhaustion is a consequence of prolonged or chronic stress. Continuously grappling with stress over an extended period can deplete your physical, emotional, and mental reserves. Signs of exhaustion in this stage include fatigue, burnout, depression, anxiety, and a reduced ability to tolerate stress. The effects of this stage also compromise your immune system; increasing your vulnerability to stress-related illnesses.

How chronic stress affects your bodily functions

Chronic stress can have very real effects throughout your body, many of which you cannot physically see:

• Heart, brain, and blood vessels

High levels of stress hormones can increase blood pressure and elevate heart rate, which can increase your risk of hypertension, heart attack, and stroke. They can also affect cholesterol levels and cause inflammation throughout the body.

• Digestion

Stress hormones can affect the digestion process, which can change the release of stomach acid and how it empties itself. For some, it will slow this process down causing constipation and for others, it will speed it up leading to diarrhoea. If stomach acid production increases, you can develop acid reflux.

• Immunity

The immune system fights infections by releasing white blood cells and cytokines to promote healing. The stress response weakens the immune system, slows down wound healing, and makes you more susceptible to illness.

• Weight

The stress hormone cortisol increases fat and carbohydrate cravings, which can cause weight gain. It also makes you more likely to put on weight in your abdominal area, which can raise your risk for diabetes and heart disease.

• Mental health

When your body is constantly bombarded with stress hormones, it can increase feelings of anxiety and tension. This can set you up for depression or similar conditions, especially if they run in the family. Moreover, because your body is in a constant state of alertness, it can become challenging to get a good night's sleep, which can exacerbate mental health issues.

Tips for Managing Chronic Stress

There are a few things you can try to help manage your stress levels.

Avoid resorting to unhealthy stress coping methods like excessive alcohol consumption, drug use, smoking, or overeating. Instead, opt for healthier strategies like spending time with loved ones, regular exercise, or exploring new hobbies.

Stay connected with a solid support system that can provide emotional support when needed.

Prioritise getting sufficient sleep because it helps your brain process daily stressors and events, which is crucial for effective stress management.

If you are experiencing any symptoms of stress or are feeling like something is just not right, our Social Workers can help you to find the right support and reduce your stress. Learn more about allied health services like social work here.

Sources:

• https://www.britannica.com/science/stress-psychology-and-biology
• https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
• https://www.sciencedirect.com/topics/immunology-and-microbiology/adaptation-syndrome
• https://www.apa.org/topics/stress/body
• https://www.healthline.com/health/general-adaptation-syndrome
• https://www.webmd.com/balance/stress-management/stress-and-the-body