This article has been medically reviewed by Dr. Sarah Johnson, MD, a board-certified pediatrician and active practitioner at Healthy Kids Pediatrics. Dr. Johnson is also the CEO of Family Health Associates, one of the largest independent medical groups in the nation.
It’s been an undeniably challenging year as we adapt to a new reality shaped by a global pandemic, work-from-home pressures, and remote education. While we all face stress from time to time—whether it’s meeting work deadlines, being stuck in traffic, or juggling family responsibilities—different forms of stress can uniquely impact our bodies. So, does stress contribute to illness? The answer is yes, and the implications of stress go deeper than just learning relaxation techniques, breathing exercises, or self-care; it’s a more significant concern.
Some stress can be beneficial, known as positive stress or “eustress,” which motivates us to make decisions and take action. However, stress turns negative or “distress” when we experience multiple challenges without adequate relief. Prolonged exposure to distress can lead to chronic stress, which may weaken your immune system, making you more susceptible to illness. Research suggests that between 75 to 90 percent of all doctor visits are linked to stress-related issues. If you’re questioning whether your stress is impacting your health, here are some subtle signs to be mindful of.
Can Stress Lead to Illness?
In short, yes. Stress can manifest in a variety of physical symptoms and illnesses. It is a biological reaction to intense situations that triggers the release of hormones like cortisol and adrenaline. When stress becomes chronic, elevated cortisol levels can lead to numerous health problems, including:
- High blood pressure
- Heart disease
- Diabetes
- Skin conditions
- Asthma
- Arthritis
- Depression
- Anxiety
- Irritable bowel syndrome
Untreated chronic stress can even escalate to serious conditions like heart disease and cancer.
Symptoms of Chronic Stress
Various factors can initiate a stress response, such as job loss or exam preparation. However, these reactions tend to be temporary. Chronic stress occurs when one remains in an ongoing state of heightened alertness, exerting pressure on the body over an extended period. Common causes of chronic stress include:
- High-pressure jobs
- Financial strain
- Family issues or illness
- Difficult relationships
If you find yourself experiencing chronic stress, you might notice symptoms such as:
- Irritability
- Inability to focus
- Substance abuse issues
- Poor dietary choices
- Sleep disturbances or insomnia
- Disorganized thoughts
- Feelings of helplessness
- Low self-esteem
- Loss of sexual desire
- Nervousness
- Frequent infections or illnesses
- Acne
- Chronic pain
- Fatigue
- Rapid heart rate
- Sweating
Physical Effects of Stress
Your nervous system manages various functions, including heart rate and breathing. When you’re under chronic stress, your body undergoes significant wear and tear. Some physical manifestations include:
- Aches and pains
- Muscle tension or jaw clenching
- Chest pain or racing heart
- Exhaustion or sleep issues
- Dizziness and headaches
- High blood pressure
- Digestive problems
- Sexual dysfunction
Emotional Symptoms of Stress
Stress also manifests emotionally. While some experience stress physically, others may feel it emotionally, resulting in strain on mental well-being. Possible emotional symptoms include:
- Depression
- Anxiety
- Irritability
- Compulsive behaviors
- Difficulty concentrating
- Mood swings
Managing Stress
Effectively managing stress is crucial for both emotional and physical health. Here are some strategies that may help:
- Engage in physical activities like cycling, walking, or jogging to relieve tension.
- Practice yoga and tai chi for mental and physical relaxation.
- Utilize meditation and mindfulness techniques, along with deep breathing exercises, to decrease stress.
- Identify the stressors in your life and find ways to eliminate or delegate them.
- Connect with friends and loved ones for support.
By consistently implementing these practices, you can reduce your stress levels and improve your symptoms. If stress continues to affect your health, consider seeking guidance from a mental health professional or your physician.
The Three Three Three Rule for Anxiety
When feeling overwhelmed, the three three three rule can help ground you. This technique involves identifying three things you can see and hear, as well as moving three parts of your body, helping you to become more present and calming your mind.
Herbal Teas for Stress Relief
A soothing cup of tea can also help alleviate anxiety. Certain herbs are known for their calming properties. Here are a few to consider:
- Peppermint: Great for soothing the mind and easing digestive discomfort.
- Chamomile: Known for its calming effects, it can promote sleep and reduce anxiety.
- Lavender: An uplifting herb that helps with insomnia and stress relief.
- Kava: This tropical plant may reduce anxiety and promote sleep.
- Valerian: Useful for relaxation and sleep, making it a good choice for stress management.
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Summary
Stress can significantly impact both physical and emotional health, leading to a variety of health issues when chronic. Recognizing the symptoms and managing stress through physical activities, mindfulness, and herbal teas can aid in improving overall well-being. If stress persists, reaching out for professional help is advisable.