Stress

Clinically Reviewed By: Corey Pitts, MA, LCMHCS, LPC, LCAS, CCS

What is stress, and how does it affect the body?

Stress is your body’s response to a difficult or worrying situation. Stressful situations may cause you to feel mental tension or panic as a response. Everyone feels stress from time to time, but long-term stress may negatively affect your physical and mental health over time. 

In difficult situations, the body releases stress hormones, such as adrenaline, also called the “fight or flight” hormone. This gives the body a boost of temporary energy and pushes you to respond to the situation at hand. Your body also releases cortisol, another hormone that's part of the body’s stress response system. Cortisol keeps your body alert and provides fast energy during stressful moments.

Stress may have short-term effects that last while the body perceives a threat, but then is able to return to normal. However, chronic stress may cause your body to lose its ability to “turn off” its responses, so stress hormone levels stay elevated.

Physical symptoms of stress

These are common physical symptoms of stress:

• Headaches, dizziness, or feeling faint

• Tense or aching muscles, especially in the neck and shoulders

• Stomach or digestive problems, diarrhea, constipation, and nausea

• Chest pain, increased heart rate or blood pressure, and shortness of breath

• Changes in sleep patterns or feeling fatigued

• Clenching your jaw or grinding your teeth

• Loss of appetite

Emotional and mental symptoms of stress

Emotionally, stress may cause symptoms including:

• Feeling anxious, irritable, worried, or scared

• Inability to concentrate

• Restlessness

• Low mood

• Feeling overwhelmed or unable to make decisions

• Inability to turn off your thoughts 

What are common causes of stressful situations?

Stress triggers vary from person to person. This means the level of stress you are comfortable with may be higher or lower than that of those around you. People have different levels of sensitivity about what they may handle. 

Sometimes, stress may even be helpful, like when it gives you the boost to finish something that needs to be done or to finish something on time. But too much stress may be overwhelming, especially without any stress management techniques to relieve the pressure.

Certain situations are common sources of stress across the board. Situations related to work, like feeling unhappy or unfulfilled, working too many hours, or having a heavy workload, are common triggers. Changes in your personal life, including relationship difficulties, moving, the loss of a loved one, or the birth of a child, may also be stressful.

Any of these causes may be amplified by financial worries related to the situation. Financial stress often stems from insufficient money to meet basic needs or the pressure of mounting debt.

How can stress management techniques help?

Stress may have direct physical manifestations because of how it triggers the fight-or-flight response, which causes a cascade of hormonal fluctuations and biological responses in your body to prepare you to handle a threat. It’s important to find ways to manage stress so that the effects do not become long-term or chronic. 

In addition to the physical symptoms, long-term stress may lower your immune response and affect multiple systems of the body: 

• Nervous

• Gastrointestinal

• Reproductive

• Respiratory

• Endocrine

• Cardiovascular

These impacts may increase the risk of developing certain diseases or health conditions. Mentally, long-term or extreme stress may lead to conditions such as depression, anxiety, or other mental health challenges.

Learning ways to reduce stress could improve both your physical and mental health. Stress management techniques that you may try include:

• Journaling

• Meditation

• Deep breathing and stretching

• Practicing gratitude and mindfulness

• Spending time outdoors or in nature

• Taking time to do something you enjoy

Lifestyle-based ways to reduce stress

Some changes in your lifestyle may help you manage stress. 

Adults should aim to get at least seven hours of sleep per night. Getting enough sleep has physical and mental benefits, such as helping to prevent chronic diseases, regulating mood and hormones, and repairing muscles and tissue. 

Getting in some physical activity each day may help you feel ready to rest at night. Physical activity also may boost your mood, regulate high blood pressure, and help with cardiovascular fitness.

Eating a balanced diet that includes fresh produce, whole grains, and lean proteins may also help manage stress and the physical symptoms that may come with it.

When to seek support from a mental health professional

If stress is interfering with your daily life and ability to function, it may be helpful to seek guidance from a mental health professional. A therapist may help you identify the root causes of your stress while building coping strategies to help you deal with your symptoms and feelings. Cognitive-behavioral therapy (CBT), for example, is an approach used to manage stress and reduce stress-related symptoms.

How can BetterHelp support people managing stress?

BetterHelp is an online therapy platform connecting people with licensed, accredited therapists. Therapists on BetterHelp specialize in different areas, including stress management and related mental health concerns such as depression and anxiety. Individuals and therapists may connect by phone, live chat, messenger, or video to talk and discuss stress management strategies.

Research suggests that online therapy may be as effective as in-person therapy for stress-related concerns. If you feel like you could use some guidance managing the stress in your life, you may reach out to BetterHelp today to get matched with a therapist who may help. 

FAQs

Can stress affect physical health?

Research suggests stress may contribute to physical symptoms such as headaches, fatigue, and elevated blood pressure, particularly when it becomes chronic.

Is it normal to feel stressed regularly?

Stress is a common human experience, though persistent or overwhelming stress may benefit from professional support.

Is BetterHelp able to match people with a therapist for stress?

BetterHelp may connect people with licensed therapists who may support them in managing stress and related mental health concerns.

Are there different types of stress?

Yes, stress is often categorized as acute (short-term) or chronic (long-term), and each may affect the mind and body differently.

Can children and teens experience stress too?

People of all ages may experience stress, and for teens ages 13–19, TeenCounseling.com offers professional support with parental consent.