Effects of Stress on Physical and Mental Health.

“Stress is the body’s natural reaction to any threat or challenge, resulting in physiological (physical) and psychological (mental) responses.”

It is normal to experience stress, as it prepares your body for new situations. The human body is made to bear such pressures as stress. When facing stress, the body releases chemicals and hormones such as adrenaline and cortisol. This situation activates the fight-or-flight response against these stressors. After all this, the body should come back to its normal state. Stress should last for a short time, but if it continues for a long time (chronic stress), then it is dangerous for the body’s physical and mental health. It should not become a trauma or chronic stress.

Chronic stress persists for a longer period. It can have many negative impacts on the body’s physical and mental health.

• Cardiovascular issues: Chronic stress increases heart risk and heart stroke. The hormones released, adrenalin and cortisol, increase the heart rate, blood pressure, etc., which is dangerous for the heart.
• Weak immune system: Chronic stress weakens the immune system and makes the body capable of carrying diseases and infections.

  A 2021 study published in “Neuroscience & Biobehavioral Reviews” claims that stress can expose the body to bacteria and viruses by inhibiting protective immune cell production.

• Digestive system: Stress can cause various digestion problems, such as stomach aches, bloating, diarrhea, etc. Thus, it creates an imbalance in your gut microbiota (system of microorganisms).

  A 2023 study in “Nature Reviews Gastroenterology & Hepatology” said stress can cause gut issues like ulcers and bowel syndrome that disturb the digestive system.

• Anxiety and Depression: Anxiety is expressed as feeling fear or worry, whereas depression is sadness and hopelessness. Prolonged anxiety can also be converted into depression.

  People who have chronic stress at a high level are more likely to develop depression in comparison to those with low stress levels, as found in a 2023 study in “JAMA Psychiatry”.

• Memory: Stress hormones can affect memory, cognitive (a mental process in the brain) function, concentration, and decision-making skills.

• Practice meditation, yoga, and deep breathing to calm down your mind and those uncontrollable, repetitive negative thoughts.
• Exercise daily, like walking, jogging, etc., to boost your mood and reduce stress by releasing endorphin hormones.
• Maintain a consistent sleep of 7-8 hours to improve mood and cognitive function.
• Spend time with your loved ones, friends, and family for emotional support.
• Learn time management by prioritizing your work and responsibilities to decrease stress levels.
• Maintain a healthy lifestyle by eating a balanced diet and following a healthy routine.
• Writing or maintaining a personal diary can help to process emotions and find solutions.