Stress happens when you're introduced to a challenge or demand in life, resulting in physical or emotional tension

Even though everyone experiences stress, it can still be harmful to your health if it occurs over a long period. Here are the ways stress can affect your health—and what you can do about it.

What Is Stress?
Stress is your emotional and physical reaction to a challenge or demand. When you're in danger, the brain sends signals—both chemical and along the nerves—to the adrenal glands, which sit on top of each kidney. The adrenals then release hormones like cortisol and adrenaline, which can increase:

• Alertness

• Blood pressure

• Blood sugar

• Breathing

• Heart rate

• Muscle tension

• Sweating

Short-term, or acute, stress goes away quickly, such as after an argument or escaping a dangerous situation.

What Does Chronic Stress Do to Your Body?
Stress becomes chronic when it is constant and lasts for weeks or longer. Prolonged stress keeps your body in a heightened, reactive state, leading to both psychological and physical symptoms.

Asthma Flare-Ups
Stress and strong emotions are recognized triggers for asthma. If you have asthma, emotional stress may worsen your symptoms because stress can affect breathing, even in those without asthma. It can cause muscle tension and an increased breathing rate.

Mindful breathing can help manage stress. To practice mindful breathing:

• Inhale slowly through your nose and exhale through your mouth.

• Breathe in for seven seconds, hold your breath for seven seconds, and breathe out for seven seconds.

• Focus solely on your breathing and try to release other thoughts.

• Repeat this process three times.

Gastrointestinal Troubles
Stress and anxiety can interfere with digestion, leading to gastrointestinal issues such as:

• Constipation

• Diarrhea

• Indigestion

• Loss of appetite

• Nausea

• Peptic ulcers

• Stomach cramping

Stress is also believed to contribute to irritable bowel syndrome (IBS), a condition characterized by abdominal pain, constipation, and diarrhea.

Hair Loss
Experiencing a stressful life event, such as a divorce or the death of a loved one, can cause hair loss. Once the stress resolves, hair typically stops shedding, although it may take six to nine months for hair volume to return to normal.

Stress and anxiety can also contribute to trichotillomania, a disorder where individuals pull out their hair repeatedly. Those with this condition often report high levels of stress before pulling their hair. Treatments may involve medication, cognitive behavioral therapy, and habit reversal training, which focuses on identifying and changing habits with increased awareness and support.

Heart Problems
Your cardiovascular system reacts to stress by increasing your heart rate. Prolonged stress raises blood pressure by causing blood vessels to constrict, heightening the risk of hypertension, high cholesterol, and heart attacks.

Work-related stress is a common issue, with many employed individuals experiencing it, and a significant portion reporting severe chronic stress. Those dealing with stress from work are more prone to cardiovascular disease. Research shows that individuals in high-stress jobs have a 22% higher risk of stroke compared to those in low-stress positions. High-stress jobs are often defined by heavy mental workloads, time pressures, and a lack of control over job responsibilities.

Stress can also lead to behaviors that increase the risk of heart disease and stroke, such as:

• Lack of physical activity

• Failing to take prescribed medications

• Overeating

• Smoking

• Unhealthy eating habits

Chronic stress negatively impacts mental health and blood pressure, both of which contribute to heart disease and stroke risk.

To protect your heart, it’s recommended to:

• Reduce intake of salt, saturated fat, and added sugars

• Follow a plant-based diet rich in fruits, vegetables, and whole grains

• Get at least 150 minutes of moderate-intensity exercise each week

• Quit smoking if you smoke

• Replace sugary drinks with water

Managing stress is also crucial. Identify sources of stress and find ways to handle them, such as taking breaks from work or spending more quality time with family and friends. Mindfulness and meditation can also be beneficial.

Headaches
Stress can cause tension headaches or migraines, either during periods of stress or afterward during the recovery phase.

Tension headaches are the most common type of headache. They often feel like a tight band squeezing around the head and usually affect the head, scalp, or neck areas. Stress also leads to muscle tension, which can make an existing headache even worse.

While medications can treat headaches, addressing the underlying stress can also help. Strategies may include making your home more headache-friendly or adjusting your diet and lifestyle. You can also try relaxation and stress-management techniques such as:

• Acupuncture

• Biofeedback

• Cognitive behavioral therapy

• Applying ice or hot packs

• Massage

• Mindful meditation

Exercise can be another effective way to manage stress. Physical activity may help with relaxation, boost self-esteem, and reduce anxiety. Options include cardio workouts, weight training, yoga, or recreational sports like basketball or volleyball.

High Blood Sugar
Stress can raise blood sugar levels, and if you have type 2 diabetes, you might notice that your blood sugar is higher when you're under stress. Stress causes elevated cortisol and glucose levels, and it also increases insulin resistance. Studies show that people under high stress are less likely to stick to necessary lifestyle changes like exercising and adjusting their diet, which are important for diabetes management.

Increased Appetite
Short-term stress may lower your appetite, but long-term stress causes your body to produce cortisol, a hormone that can increase your appetite and push you toward foods high in sugar and fat. Consuming these types of foods can lead to weight gain. Additionally, when you associate eating with positive emotions during stressful times, you may engage in emotional eating, consuming more food or making unhealthy choices. Being aware of your stress triggers and preparing by stocking healthy, protein-rich, and low-sugar snacks can help. Exercise also plays a key role in controlling stress and improving overall health.

Insomnia
Stress can cause hyperarousal, a state where it becomes difficult to feel sleepy, leading to insomnia. While short-term insomnia can happen after major life events and resolve once the stress is over, chronic stress can lead to long-term sleep problems. To promote better sleep, focus on good sleep hygiene by:

• Avoiding alcohol, heavy meals, and caffeine, especially before bedtime

• Minimizing distractions like noise, bright lights, and television

• Keeping a consistent sleep schedule

• Maintaining a cool bedroom environment

Activities like yoga or stress-reduction therapies, including cognitive-behavioral therapy, can help ease both stress and sleep issues.

Issues With Memory and Learning
Stress is known to affect learning and memory, particularly in educational environments. Students and teachers often face stress from exams, evaluations, and deadlines. Sometimes stress enhances memory, while other times it impairs it, depending on various factors. However, it's not yet clear how long these effects last or how different types of stress impact memory. Regular exercise, enough sleep, meditation, and avoiding caffeine can help manage stress and support memory and learning.

Job Performance Issues
Stress in the workplace can add to overall stress and reduce productivity, job satisfaction, and motivation. Since no single solution fits all work environments, companies should develop unique strategies to manage stress effectively. One option is to request stress-management training programs that address both organizational and individual stressors.

Pregnancy Complications
Stress before and during pregnancy can impact both the parent and the child, increasing risks of low birth weight, premature labor, and postpartum depression. Reducing stress through healthy eating, meditation, prenatal yoga, and therapy can greatly benefit maternal and infant health. It's important to seek medical advice if stress levels become overwhelming during pregnancy.

Premature Aging
Experiencing traumatic events or chronic stress can lead to premature aging by shortening telomeres, the protective ends of chromosomes. Shortened telomeres cause cells to age more quickly, contributing to signs of aging earlier in life.

Reduced Sex Drive
Stress can lower sexual desire, due to both psychological and hormonal changes. High levels of stress are linked to lower sexual arousal. Although other factors like type 2 diabetes and high blood pressure can also cause sexual dysfunction, managing stress can often help restore sexual health.

Skin Problems
Stress can aggravate skin conditions, particularly acne and psoriasis. While stress does not directly cause acne, it can worsen its severity. Similarly, stress can make psoriasis symptoms worse, leading many healthcare providers to include stress-reduction techniques like biofeedback and meditation in treatment plans.

How to Manage Your Stress
Though stress can affect your body and mind in many ways, there are effective ways to manage it. Here are some strategies for long-term stress management:

• Engage in regular physical activity, aiming for 150 minutes per week.

• Practice relaxing activities such as meditation, yoga, or progressive muscle relaxation.

• Prioritize getting at least seven hours of sleep each night.

• Limit or avoid caffeine intake.

• Improve time management by prioritizing tasks.

• Seek support from friends and family when needed.

A Quick Review
Stress is a part of life, and most people encounter it at different points. Chronic stress, however, can negatively affect your body and health, sometimes without obvious symptoms. Fortunately, there are many ways to manage stress. Recognizing your triggers and working to minimize them is important. If you find it difficult to manage stress alone, don't hesitate to seek help from a healthcare provider.