Darrick Robles Stress is a completely natural reaction of the body that increases your performance in the short term. This allows you to react faster and better to particularly stressful or even dangerous situations. However, long-term stress can affect your well-being and lead to a variety of ailments. Here you can find out what exactly happens in your body, how to recognize chronic stress and what you can do about it.
That happens in the body
When you are under stress, an alarm response is set off in your brain. The process begins in the hypothalamus, which is responsible for controlling thirst, hunger and energy, among other things.
In a stressful situation, the pituitary gland, also known as the pituitary gland, sends a signal to the adrenal glands. Stress hormones are then released there , e.g. B. cortisol, adrenaline and noradrenaline. This causes your blood pressure to rise, releasing glucose that goes directly into your muscles.
Stress hormones can therefore provide you with energy and give you the motivation you need to concentrate and solve challenging tasks.
A distinction is commonly made between eustress (positive stress) and distress (negative stress). The body reacts to both types of stress in the same way, but while eustress usually only lasts for a short time and has an inspiring, vitalizing and activating effect, distress can have a negative effect on body and mind in the long term.
Eustress factors are mostly drastic experiences that have a positive effect on our mood, e.g. B. learning new skills, professional success, marriage or family growth.
The most common stress factors – so-called stressors – of distress include:
- Stress caused by pressure such as deadlines or pressure to perform
- Situations that demand increased concentration from you in the long term , e.g. B. Multitasking, sensory overload, exam phases
- Personal conflicts at work, at school or in the family
- Situations in which you suffer from a double burden, e.g. B. through family and work
- Particular emotional stresses such as deaths in the family or separations/divorces
- Emotional pressure , for example through perfectionist demands on oneself, fears about the future, worries or dissatisfaction
- Physical stress , e.g. B. great physical exertion, injuries or illnesses
- Pollution from the environment , such as air pollution or mold
There is also a lack of exercise or sleep, an unhealthy lifestyle or generally not enough rest.
Your body is designed to deal well with stressful situations, but only if they are short-lived. This means that your body needs a period of rest and recovery after any particular exertion.
The consequences of chronic stress
If your body stays in a stressful situation for a longer period of time, then it lacks the necessary balance. This chronic stress and the associated incessant release of stress hormones impair some bodily functions and result in numerous health problems.
Effects on the immune system
Stress initially inhibits the immune system in the short term, which can be helpful in some situations. Long-term stress, on the other hand, can not only promote inflammation in the body, but also increase the likelihood of getting sick. Existing pre-existing conditions can also be aggravated as a result.
Chronic stress leads to persistently high cortisol levels. This throws off the balance of the body’s natural ability to deal with inflammation. Additionally, your body may not be able to produce enough lymphocytes — white blood cells that play a key role in fighting off viruses and bacteria.
As a result, long-term stress can lead to an increased susceptibility to infection. This increases the likelihood of z. B. with the flu , cold sores or other diseases.
Effects on the gastrointestinal tract
When you’re stressed, your liver produces an extra dose of glucose, a carbohydrate that’s normally a major source of energy. However, constant stress can mean that your body is no longer able to metabolize glucose fast enough. This increases the likelihood of developing diabetes mellitus.
The gut contains millions of neurons that are in constant communication with the brain. Stress can interfere with this communication between the brain and gut, causing pain , bloating, heartburn , and other digestive problems.
Long-term stress can also lead to changes in the gut flora, which can also affect your health.
More appetite when stressed?
Chronic stress affects the transmission of dopamine, a neurotransmitter in the brain that’s connected to what’s called the brain’s reward system. This makes you more inclined to seek rewards. Many people feel an increased desire for sugary, greasy or salty foods when they are under long-term stress.
For others, however, the increased dopamine levels can also have the opposite effect and lead to a loss of appetite.
skin problems
The brain is connected to the skin via nerves on the skin’s surface. When you’re stressed, chemicals are released in the brain that are pro-inflammatory and promote the development of eczema and psoriasis . They can also trigger scaly or itchy skin.
In addition, stress can not only slow down wound healing, but also cause the skin to become oilier. This will block the pores and make you get more pimples or acne.
headache from stress
The release of stress hormones like cortisol and adrenaline can cause blood vessel changes that can trigger tension headaches and, in some cases, migraines .
Likewise, stressful emotions such as fear, worry, excitement, and fatigue can increase muscle tension and cause dilated blood vessels, which can worsen headaches .
Hormone
Since the increased release of hormones is part of the body’s natural stress response, this can disrupt the hormonal balance in the long term. Especially in women, this can lead to increased PMS symptoms and increased mood swings during the cycle.
Long-term stress can also upset the balance of the sex hormones estrogen and progesterone — hormones important for ovulation and every other aspect of the menstrual cycle.
In both men and women, chronic stress can impact sex drive by affecting the production of sex hormones like testosterone.
mental health
Over time, chronic stress can increase susceptibility to mental and emotional illness. Many people develop depression after a difficult life event (e.g., divorce or bereavement) or a prolonged period of extraordinary stress .
Stress can also lead to the adoption of so-called maladaptive behaviors. It involves doing things that make you feel better quickly, but which can have a negative effect on your mood over time, e.g. B. excessive alcohol consumption or frustration eating.
Recognize and prevent stress
Sometimes you can’t control the amount of stress you’re under. However, you can control how you react to it.
Fortunately, our body is designed to be able to cope with stress in the short term. You should therefore make sure that you give your body enough rest and recovery after particularly stressful situations so that long-term effects do not occur in the first place.
The trick is to recognize stress in time and counteract it. What you can do when you are stressed:
- Get enough sleep. Try to stick to regular bedtimes. According to experts, the optimal amount of sleep is around 7.5 to 8 hours a night – but that may be different for everyone.
- Reduce physical and mental stress. (Especially in the evenings and nights.) These include screen and cell phone time, text overload, coffee, alcohol, nicotine, and large meals a few hours before bed.
- meditate Daily mindfulness practices can lead to better stress management. By the way, meditating can also help you sleep better .
- Eat an anti-inflammatory diet. Eating a balanced diet rich in fruits and vegetables and minimizing sugar and processed foods can have a direct impact on your mood. In addition, you prevent large blood sugar fluctuations, which leads to fewer emotional ups and downs.
- To do sports. Regular exercise helps your body to better break down stress hormones like adrenaline, both in the short and long term. More about this in our article Sport instead of stress .
You can also learn more about putting yourself and your body at the top of your priority list with our stress management tips .
And if you don’t listen to your body in time and you notice one (or more) of the symptoms mentioned above, our doctors can give you medical advice and, if necessary, refer you to a specialist. In addition, you can also use Med-Healths to receive a sick note or prescription if necessary.
