How does stress affect the body and mind?

We know that constant stress causes many unpleasant and even dangerous ailments. In order to better respond to and prevent them, it is useful to understand what the natural reaction to stress is, and what happens to us when it is long-term.

According to  global report Gallup ( State of the Global Workplace 2021), as many as 43% of workers worldwide experience stress on a daily basis. They are more likely to be women (the report considers only two genders) and people under 40. Young workers are the majority of the current  workforce, so their high stress levels should be of concern.

How does the body respond to stress?

Our natural response to a threat – a source of stress – remains the same as it was thousands of years ago. True, we no longer have to run away from predators, but in our daily lives we have plenty of reasons for stress. A traffic jam on the way to work, an annoying co-worker or a presentation – our body reacts to these in the same way as to a potential threat.

So how?

A natural reaction to stress

When the stress is temporary and moderate – like the one we feel before a speech or before a big barking dog – the body goes into “defense” mode. However, it quickly returns to normal when the stress passes. This reaction is called
fight or flight response
.

The moment we encounter a potential threat,
follows
The release of various hormones, including adrenaline and cortisol. You probably know how adrenaline works – it speeds up your heartbeat, raises your blood pressure and gives you a boost of energy. Cortisol, on the other hand, is responsible for redirecting the blood and the glucose and oxygen it contains to where they will be most needed in case of defense – to the muscles. At the same time, it halts the proper functioning of systems less needed for this – for example, the digestive system (this is why we often run to the toilet before an exam or presentation).

This process should “turn off” on its own when the potential threat passes. However, when we are constantly in a stressful environment, our constantly gets the message that we are in danger. The reaction that is supposed to save us starts to become toxic for us.

It is worth remembering that reactions to stress vary from person to person. What is very stressful for one person may not be at all for someone else. It depends, among other things, on genes (minor differences in the genes responsible for the stress response) and experience. In particular, people with traumatic childhoods and after traumatic events in the past may have an acute stress reaction.

How does stress affect our body and mind?

When our body produces adrenaline and cortisol all the time, virtually every process in it is affected. This can cause real damage, even permanent damage.

Long-term stress increases the risk:

• Insomnia and other sleep disorders
• Depression
• Anxiety disorders
• Addictions

But not only that! Toxic stress wreaks havoc on both our brains and the rest of our bodies.

Memory and cognitive function

This condition can
lead
adjust structural in the brain and nervous system. Particularly vulnerable are the parts of the brain responsible for memory (hippocampus and amygdala) and learning and cognitive processes (hippocampus, amygdala, temporal lobe). All right, but what does that actually mean?

This means memory problems, such as difficulty remembering and recalling information, as well as relevant words (known as verbal memory). In the worst cases, it can even lead to memory disorders.

When we talk about cognitive functions, we mean the processes that allow us to learn, focus attention, assess a situation and make decisions. Continuous stress can therefore be responsible for trouble concentrating and absorbing new information, impulsiveness or difficulty in making decisions.

Research
indicate
, that these changes in the brain can lead to diseases such as depression.

Cardiovascular system

Adrenaline released over a long period of time can damage veins and arteries, cause blockages and thus increase the risk of hypertension and heart disease.

During stress, adrenaline causes our breathing to speed up and our heart to beat faster to deliver more oxygen to the blood. At the same time, some of the veins contract to transport it to the muscles as quickly as possible. In an emergency situation, they are a priority – they are what allow us to escape or fight off a potential threat. However, with constant stress, our cardiovascular system maintains this state all the time. This, in turn, can lead to a heart attack or stroke.

Muscular system

During
reactions
to stress, our muscles tense up to protect us from injury and, most importantly, to react quickly to the threat – by fleeing or fighting. However, chronic stress means that muscles are under constant tension. This leads to headaches and neck pain, but also pain throughout the body. They can also cause injury if we play sports, especially if we don’t take care to warm up and stretch properly.

Digestive system

During a potential emergency, our digestive system is anemic – the muscles then take priority. However, such a constant state makes the digestive system not work properly – we may feel nauseous, vomit, suffer from chronic diarrhea or constipation and stomach/abdominal pain.

There is an increased production of stomach acid, which can lead to heartburn and hyperacidity. These, in turn, can increase the risk of ulcers.

During the stress response, the body uses some glucose and fat stores, releasing them into the blood to provide energy for fight or flight. At the same time, we are getting hungry – the body is trying to build up more reserves just in case. In the case of chronic stress, this means that we eat more, and unused nutrients are converted into body fat.

With chronic stress, our liver is constantly producing glucose to give us that energy boost we need to deal with the presumed threat. However, the body may not be able to handle this overproduction of glucose – high blood sugar levels can lead to diabetes.

Immune system

Momentary stress – the one that triggers the body’s natural response – stimulates the immune system – preparing it for possible wounds and infections. However, chronic stress weakens it, making us more susceptible to illnesses, such as the common cold, flu or COVID-19, and it takes longer to recover or heal wounds.

Reproductive system

Increased stress can be felt as a decrease in libido and a lack of desire for sex. In people with a penis, prolonged stress can also run to erectile dysfunction and impotence, which is the result of reduced testosterone production. In menstruating people, on the other hand, such stress can disrupt cycle or cause the complete disappearance of menstruation. It can also
indicate
difficulties in getting pregnant.