Can Stress Make You Sick?
Stress is a natural occurrence in the body that may happen occasionally. However, if stress is long-term, it may be chronic stress, which can have adverse impacts. Researchers are now beginning to see how chronic stress can affect the body and mind when not managed correctly. Many factors, such as increasing demands at work, longer commutes, relationship challenges, and money concerns, can all lead to ongoing stress levels.
Chronic stress and health problems have a strong correlation. Research has suggested that 60% to 80% of primary care visits are partially related to stress. However, it may not be recognized because stress is so prevalent in modern society. Sickness can arise from chronic stress levels in the body, so understanding the connection can help you remain healthy and safe.
Is stress normal?
Stress isn't inherently unhealthy, and short-term stress can be essential to your physiological makeup. Stress is the body's response to any change or demand. A particular stress level can motivate people to accomplish tasks and accomplish goals. Without some feeling of stress to drive you forward, you might struggle to do the tasks you love.
While occasional stress can be normal, long-term or chronic stress is not. Normalizing chronic stress has led to increased mental and physical health conditions directly tied to it.
Understanding the fight-flight-freeze response
When you experience moderate to high stress, the body's fight-flight-freeze response automatically kicks in. The brain releases stress hormones, such as norepinephrine and adrenaline, which prime the body to react to what it perceives as an imminent threat. While the only threat may be your morning commute or a job interview, your primitive brain still reacts the same.
During the fight-flight-freeze response, the cascade of bodily processes includes increased heart rate and blood pressure, faster respiration, muscle tension, digestive interruption, and mental changes. This evolutionary reaction may have been effective for your ancestors trying to survive against predators and other sources of harm. In addition, the response can defend you from life-threatening circumstances. However, it may be counterproductive when the fight-flight-freeze response lasts longer than necessary or occurs during a safe situation.
Can you get sick from stress?
Stress can make you sick. Research has shown that stress is a contributing factor to mental and physical illnesses by depleting the brain of essential neurotransmitters, taxing your cardiovascular, digestive, and immune systems, and keeping you in a state of high alert.
What defines unhealthy stress?
Stress may become unhealthy when chronically present over an extended period. When this occurs, stress can wear down the body, decrease the effectiveness of the immune system, take a toll on your mental health, and lead to serious health issues such as heart disease.
Some people develop more resilience and better-coping mechanisms to manage stress, while others are more vulnerable to the effects of stress. In addition, the impact of long-term stress may not always be noticeable. It can creep up over time if you become accustomed to living in a high-stress state. This occurrence may be more familiar to those with a stressor-related mental health condition like post-traumatic stress disorder (PTSD).
While you may feel tempted to ignore your stress levels and continue pushing on, the neurotransmitters and chemicals in the body involved in stress can continue to act. The sooner the stress is addressed, and steps are taken to minimize its impact, the less it may affect or hurt your health.
Physiological health issues caused by stress
Chronic stress can significantly impact many parts of the body, both directly and indirectly. Many people are vulnerable to emotional stress that can hang around for long periods, straining the body's crucial systems. You may not realize stress's impact on your health until you're diagnosed with a chronic condition. Below are a few of the systems impacted by stress.
The immune system
If you've been experiencing high stress levels and notice you seem more susceptible to catching sicknesses, it may not be your imagination. Stress can reduce the immune system's ability to fight off infections and suppress its effectiveness. You may find that you bruise more quickly and that your cuts or scrapes take longer to heal.
The gastrointestinal system
When the stress response is activated, digestion may be slowed down and impeded. One of the most frequent signs of stress is an upset stomach. Additionally, the digestive system contains the most significant number of neurotransmitters outside the brain. Many digestive issues can be linked directly to chronic stress, including constipation, diarrhea, acid reflux, and Irritable Bowel Syndrome (IBS).
The head and neck
The body's acute stress reaction causes many changes throughout the body, including those that affect the blood vessels in the brain. Stress in the brain can lead to headaches. Tense muscles from stress can also lead to headaches. If you find yourself frequently getting headaches or migraines after a long day, it could be due to high stress levels.
The endocrine system
Stress may cause the body to dump excessive amounts of glucose into the bloodstream to meet the increased demands for energy. This process can lead to weight gain over time if this energy is not used effectively. High cortisol levels can cause the body to store more fat around the midsection. Additionally, stress may lead to stress eating or overeating. For some individuals, the opposite is accurate, and a loss of appetite occurs.
Impacts on sleep
Constantly being bombarded with stress hormones may keep your brain and body in the sense of high alert. This alertness can make it difficult to fall asleep at night. While stress is not always a cause of insomnia, it can often contribute. You may also wake up at night after only a few hours and have difficulty falling back asleep. People with stress often experience more frequent nightmares than those with adequately controlled stress.
Hair loss
Shedding a few strands of hair in the shower or brushing can be normal. However, noticing significant shedding when you style your hair or throughout the day may be a sign of stress. In a condition called telogen effluvium, a high level of stress hormones causes the body to shed excessive hair.
Stress and mental health
Many mental health conditions are linked to chronic stress levels or exposure to traumatic events. While stress may be one of several contributing factors and not the only trigger for mental health conditions, it can play a significant role. High stress may lead to the following mental health conditions:
- Major depressive disorder (MDD)
- Generalized anxiety disorder (GAD)
- Social anxiety disorder
- Panic disorder
- Post-traumatic stress disorder (PTSD)
Ways to reduce stress
Below are a few stress-reducing methods to keep your mind and body healthy and active.
Start an exercise routine
Exercise is one of the most beneficial activities for the mind and body. Numerous studies have shown that exercise decreases stress levels in the body while increasing energy levels. In addition, exercise releases endorphins, which can improve your mood and ability to cope with stress.
Delegate tasks
Many individuals may fall into the habit of taking on more than they can handle from time to time. If you're similar, you might notice that your to-do list is never complete, which can contribute to never-ending stress. Delegating tasks is one way of reducing the load. In addition, consider asking for support when needed and not taking on more than you can handle at work.
Speak to a therapist
Psychotherapy is one of the most effective treatments for reducing stress and related mental health conditions. Cognitive-behavioral therapy (CBT) is often considered the "gold standard" of therapy for managing stress and unwanted thought patterns. A CBT therapist can teach you healthy coping techniques, practice them with you, and help you discuss what's causing stress in your life. In addition, you can partake in CBT online if you struggle to find a therapist in person.
Studies have found that online cognitive-behavioral therapy can be as effective as in-person counseling for mental health conditions like anxiety, depression, and social anxiety disorder, alongside chronic stress. If you're experiencing chronic stress or worried about your mental health, consider signing up with a licensed therapist through an online platform like BetterHelp.
Online therapists are licensed and trained in the same methods as in-person therapists. In addition, you can connect with your therapist through in-app texting, a phone call, or a video call at a time convenient to you. With convenient options for care, internet-based therapy may reduce stress by giving you more control over where and when you receive treatment.
Takeaway
How can stress make you sick?
Stress can have a profound impact on your body. When under too much stress, the body releases hormones that, over time, can affect the immune system, making you more susceptible to illness. Chronic stress can lead to high blood pressure, exacerbate symptoms of diseases like rheumatoid arthritis and ulcerative colitis, and increase the risk of conditions like breast cancer and multiple sclerosis.
What is a healthy way to cope with the stress?
Engaging in regular physical activity, maintaining a balanced diet, practicing mindfulness and relaxation techniques, and seeking social support are all part of effective stress management.
What is the first step to handle stress?
The first step in stress management is recognizing and accepting the stress symptoms. Once acknowledged, you can identify the stressors and work towards implementing strategies to cope or eliminate them.
Am I stressed or getting sick?
Stress can manifest in physical symptoms similar to an illness, such as fatigue, headaches, sleep problems, and pain. However, if these symptoms persist or are accompanied by other signs of illness, it’s essential to consult a healthcare professional. Recognizing stress symptoms and distinguishing them from other ailments is vital.
How can you avoid stress?
While not all stress can be avoided, setting boundaries, managing time effectively, taking breaks, and maintaining a healthy lifestyle can help in reducing the amount of stress one experiences. Remember, a little stress can sometimes be beneficial by acting as a motivator, but it’s important to find balance.
How does stress affect the body?
Stress affects the body in various ways, from muscle tension to digestive issues. Chronic stress can lead to high blood pressure, weaken the immune system, cause sleep problems, and even result in chronic pain or flare-ups in conditions like ulcerative colitis.
Why is it important to manage stress?
Managing stress is essential for both physical and mental health. Chronic or too much stress can increase the risk of diseases, negatively affect mental health, and decrease the quality of life.
How did stress affect your daily living?
Stress can influence daily living by affecting one's mood, energy levels, and decision-making abilities. It can lead to sleep problems, impact relationships, and reduce productivity and enjoyment in daily activities.
Why can’t I relax and enjoy life?
Chronic stress, unresolved past traumas, mental health conditions, or constant exposure to stressors can hinder relaxation and the ability to enjoy life. Effective stress management strategies and seeking professional help, if needed, can assist in addressing these concerns.
How does stress affect social health?
Stress can lead to withdrawal from social activities, increased irritability, and conflict in relationships. It can also decrease one’s ability to communicate effectively and relate to others, impacting social well-being.
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