Heather Arranie 
Stress is a part of life, but it’s not always easy to handle. It can leave you feeling worn out — both in your body and your mind. You might notice it when you’re feeling anxious, having trouble sleeping, or even when your body just doesn’t feel right.
The truth is that stress affects more than we realize. It can build up over time and start to impact how we think, feel, and live every day. But the good news? Once you understand how stress works, it’s easier to find ways to deal with it and feel more in control.
So, let’s take a closer look at how stress affects us and what you can do about it.
Physical Impact of Stress
Stress has a way of creeping into your body and affecting how it works, even when you don’t realize it. When stress becomes a regular part of life, it starts to take a toll on different areas of your health. Here are the ways stress impacts your body and why it happens.
Hurts Your Heart
When you’re stressed, your brain signals your adrenal glands to release hormones like adrenaline and cortisol. These hormones speed up your heart rate and increase your blood pressure. This is your body’s way of preparing for action, often called the “fight or flight” response.
In small doses, this is useful — your body gets ready to tackle challenges. But if you’re constantly stressed, your heart is working overtime. Over weeks, months, or years, this leads to long-term issues like high blood pressure, an increased risk of heart attacks, and other cardiovascular problems.
Andy Slack, Founder of Health Nutrition says, “Simple practices like deep breathing, regular exercise, and cutting down on stimulants like caffeine can ease the load on your heart. Regular relaxation exercises such as yoga or mindfulness also help lower blood pressure and heart rate over time.”
Weakens Your Immune System
Stress directly impacts your immune system. Cortisol, the stress hormone, suppresses the function of white blood cells, which are your body’s defense against infections. When stress is temporary, this isn’t a big problem.
But chronic stress means your immune system is weakened, which makes you more likely to catch colds, experience inflammation, or take longer to heal from wounds or illnesses.
This is why people often get sick after a period of high stress — like exams or a big project at work. Your body is too busy handling stress to put energy into fighting off infections.
Eran Mizrahi, CEO of Source86 explains, “Regular physical activity, a nutrient-rich diet, and adequate sleep can strengthen your immune system. Adding antioxidant-rich foods like berries, spinach, and nuts can also help reduce the inflammation caused by stress.”
Disrupts Your Digestion
Your digestive system is closely linked to your brain through something called the gut-brain axis. When you’re stressed, your body produces too much stomach acid, which lead to issues like acid reflux or heartburn. For some, stress slows down digestion, causing bloating and constipation. For others, it speeds things up, leading to diarrhea.
Stress can also alter the balance of gut bacteria, which affects digestion and overall gut health. Over time, this can contribute to more serious issues like irritable bowel syndrome (IBS).
Eating smaller, balanced meals and avoiding overly processed or fried foods can reduce digestive stress. Drinking plenty of water and incorporating probiotics, like yogurt or fermented foods, can help maintain healthy gut bacteria.
Tightens Your Muscles
When you’re stressed, your muscles tense up automatically. It’s your body’s way of protecting itself from potential injury. However, when stress becomes chronic, this muscle tension doesn’t go away, which leads to aches and pains, particularly in the shoulders, neck, and back.
Prolonged muscle tension can also trigger tension headaches or migraines. It’s not uncommon to feel stiff or sore after a particularly stressful day, even if you haven’t done any physical activity.
Richard McKay, CEO & Managing Director of Sprung Gym Flooring explains, “Stretching exercises, massages, and physical activities like swimming or walking can relieve muscle tension. Heat therapy, like a warm bath or a heating pad, can also help relax tight muscles.”
Keeps You Awake
Stress and sleep are deeply connected. When you’re stressed, your body remains in a heightened state of alertness, which can make it hard to fall asleep or stay asleep. This is because cortisol levels remain high, disrupting your body’s natural sleep-wake cycle.
Poor sleep caused by stress often leads to more stress the next day, creating a vicious cycle. Chronic sleep deprivation can also weaken your immune system, impair memory, and increase the risk of serious health issues, explains Martin Seeley, CEO & Senior Sleep Expert at Mattress Next Day.
Establishing a consistent bedtime routine can help signal your body that it’s time to wind down. Avoiding screens an hour before bed, reducing caffeine intake in the afternoon, and practicing relaxation techniques like deep breathing or progressive muscle relaxation can improve sleep quality.
Stress and Your Skin
Your skin often reflects what’s happening inside your body. When you’re stressed, your body produces more cortisol, which can increase oil production in the skin. This often leads to breakouts, acne, or oily skin. For those with pre-existing conditions like eczema or psoriasis, stress can trigger flare-ups.
Stress also reduces your skin’s ability to heal itself, which is why cuts, scrapes, or other wounds might take longer to recover during stressful periods.
William Green, Founder of Botonics explains, “Sticking to a basic skincare routine and keeping your skin hydrated can help. Avoid picking at blemishes, as this can make inflammation worse. Drinking plenty of water and eating foods rich in vitamins, such as fruits and vegetables, can support your skin’s health from the inside out.”
Changes Your Breathing
Stress can leave you feeling completely drained or, in some cases, overly wired. This happens because stress hormones affect your energy levels throughout the day. In the short term, adrenaline might give you a burst of energy. But as stress drags on, your body can’t keep up, and you start to feel fatigued.
Over time, chronic stress can contribute to burnout, leaving you physically and mentally exhausted.
Balancing rest with activity is key. Short breaks during the day, light exercise like a walk, and a balanced diet can help stabilize your energy levels. Avoiding sugar and caffeine in excess can prevent energy crashes.
Mental Impact of Stress
Stress Makes You Feel Anxious
According to Vladimira Ivanova, Psychologist at The Diamond Rehab Thailand, “One of the most noticeable mental effects of stress is feeling anxious. This happens because your brain is in a constant state of alert, always looking for threats or problems to solve. While this is helpful in emergencies, when it goes on for too long, it can leave you feeling restless, nervous, or on edge all the time.”
Chronic stress can also lead to anxiety disorders, where feelings of worry or fear become harder to control. You might find yourself constantly thinking about worst-case scenarios or struggling to relax, even when there’s nothing immediate to worry about.
Practicing mindfulness or meditation can help calm your racing thoughts. Taking time each day to focus on your breathing or grounding yourself in the present moment can reduce feelings of anxiety. Physical activity, even something as simple as a short walk, can also help release tension.
Affects Your Mood
Stress has a direct impact on your mood, often making you irritable, impatient, or easily frustrated. When your brain is overwhelmed, small things can feel much bigger than they are, leading to frequent mood swings. You might snap at loved ones, lose patience with co-workers, or feel like you’re constantly on edge.
In the long term, stress can also lead to feelings of sadness or hopelessness. When life feels like it’s too much to handle, it’s easy to feel stuck in a negative mindset.
Taking small breaks during the day to reset can do wonders for your mood. Whether it’s stepping outside for fresh air, listening to music, or just sitting quietly for a few minutes, these moments can help you regain balance. Talking to someone you trust can also help lighten the mental load.
Lead to Burnout
When stress goes on for too long without relief, it can turn into burnout. Burnout is a state of mental and emotional exhaustion where you feel completely drained and unmotivated. It’s often caused by prolonged work stress, but it can also come from juggling too many responsibilities at once.
Burnout makes even the simplest tasks feel overwhelming, and it can lead to a sense of detachment or a feeling that nothing you do matters. It’s a clear sign that your mental resources are stretched too thin, explains Per Markus Åkerlund, CEO of MEONUTRITION.
If you’re experiencing burnout, it’s crucial to set boundaries. Learn to say no to new responsibilities if you’re already stretched thin. Prioritize activities that make you feel good, whether it’s spending time with loved ones, pursuing hobbies, or simply resting.
Lowers Your Self-Esteem
When you’re under constant stress, it’s easy to feel like you’re not doing enough or that you’re falling behind. This can lead to self-doubt and a loss of confidence in your abilities. Over time, stress can chip away at your self-esteem, making you feel less capable or worthy.
Stress can also make you more critical of yourself. You might focus more on your mistakes or shortcomings, even if others don’t see them the same way. This negative self-talk can become a habit that’s hard to break.
Start by being kinder to yourself. Practice positive self-talk by reminding yourself of what you’ve accomplished, even on tough days. Surround yourself with supportive people who lift you up rather than add to your stress.
Takes Away Your Joy
When stress is constant, it can dull your sense of joy and excitement. Things you once enjoyed — whether it’s hobbies, spending time with friends, or simple pleasures like reading or listening to music — might feel less fulfilling. This is because stress drains your energy and shifts your focus to just “getting through the day.”
This loss of joy can sometimes spiral into deeper issues, like depression, where you lose interest in almost everything you used to care about.
Make time for activities that bring you genuine happiness, even if you don’t feel like it at first. Reconnecting with hobbies, spending time in nature, or doing something creative can help reignite that sense of joy. It’s about creating moments of lightness in your day.
Triggers Unhealthy Coping Habits
When stress becomes overwhelming, people often turn to coping mechanisms that aren’t the healthiest. This can include overeating, drinking alcohol, or avoiding problems altogether. While these might offer short-term relief, they often make things worse in the long run.
Unhealthy habits can also create a cycle where you feel worse about yourself, adding more stress to the mix. It’s important to recognize these patterns and replace them with healthier ways to cope.
Find small, healthy outlets for stress, like going for a walk, journaling, or practicing deep breathing. It’s also helpful to seek professional support if you’re struggling to break free from harmful coping habits, explains Scott Odierno, Partner of Odierno Injury and Accident Lawyers.
Makes You Feel Alone
Stress can make you feel like you’re carrying the weight of the world on your shoulders. You might isolate yourself, thinking no one else understands what you’re going through. This sense of isolation can make stress even harder to deal with, as you’re less likely to reach out for help or support, explains Pareen Sehat MC, RCC – Clinical Director at Well Beings Counselling.
Remember, you don’t have to face stress alone. Talking to a friend, family member, or therapist can provide much-needed relief. Sharing your feelings with someone who listens without judgment can lighten your emotional load and help you feel connected again.
Final Thoughts
Stress doesn’t have to control your life. It affects your mind and body in ways that can leave you drained, anxious, and even unwell. But the good news is small changes can make a big difference.
Whether it’s taking a walk, talking to someone, or finding a moment to relax, every step helps. Stress is part of life, but so is learning to handle it. Take it one day at a time, focus on what you can control, and remember — you’ve got the power to feel better and take care of yourself.
