Stress can impact all systems of the body, such as the cardiovascular, respiratory, musculoskeletal, nervous, gastrointestinal, endocrine, and reproductive systems. While our bodies are equipped to manage stress, prolonged or chronic stress can have serious consequences for your health.
Cardiovascular System
The cardiovascular system consists of the heart and blood vessels which supply organs with oxygen and nourishment. These components also work together in the body's response to stress. Acute stress, which includes momentary or short-term stressors like meeting deadlines, encountering traffic jams, or abruptly braking to avoid accidents, leads to increased heart rate and stronger contractions of the heart muscle. Stress hormones such as adrenaline, noradrenaline, and cortisol act as messengers to produce these effects.
Furthermore, the blood vessels supplying blood to the large muscles and heart dilate during this response, increasing blood flow to these areas and raising blood pressure. This physiological reaction is commonly referred to as the "fight or flight" response. Once the acute stress episode subsides, the body returns to its baseline state.
Persistent stress, characterised by prolonged exposure to ongoing stressors, can have negative effects on the heart and blood vessels over time. Continuous elevation in heart rate, stress hormone levels and blood pressure can all impact the body. Chronic stress increases the risk of developing conditions such as heart attack, hypertension or stroke.
Repeated acute stress and persistent chronic stress may also contribute to inflammation in the circulatory system, particularly in the coronary arteries, and this is one pathway that is thought to tie stress to heart attack. It also appears that how a person responds to stress can affect cholesterol levels.
Respiratory System
The respiratory system delivers oxygen to cells and eliminates carbon dioxide waste from the body. Air enters via the nose, passes through the larynx in the throat, travels down the trachea, and enters the lungs through the bronchi. Oxygen is then transferred to red blood cells for distribution through the bronchioles.
Stress and intense emotions can manifest as respiratory symptoms like breathlessness and rapid breathing, due to the narrowing of the airway from the nose to the lungs. In individuals without respiratory conditions, the body typically handles the increased breathing demands comfortably. However, psychological stressors can worsen breathing issues in individuals with pre-existing respiratory diseases like asthma.
A psychologist can help with relaxation techniques, breathing exercises, and other cognitive behavioural strategies which can be beneficial in easing stress on the respiratory system.
Musculoskeletal System
When your body detects stress, your muscles tend to tense up, this is your body’s way of protecting you against pain and injury.
When sudden stress occurs, muscles tense up all at once, followed by them then releasing their tension once that stress has passed. Chronic stress causes the muscles in the body to be in a more constant state of caution.
If your body’s muscles are in stress for a prolonged period, this may cause other health concerns. Both tension and migraine headaches are associated with chronic muscle tension in the head, shoulders and neck. Musculoskeletal pain in the lower and upper back areas has also been linked to stress.
Nervous System
The autonomic nervous system plays a key role in the body's physical response to stress and is divided into the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). When the body experiences stress, the SNS activates the "fight or flight" response. This response reallocates energy resources toward combating a life-threatening situation or escaping from danger.
The sympathetic nervous system (SNS) stimulates the adrenal glands to release hormones known as adrenaline (epinephrine) and cortisol. These hormones, along with direct effects from autonomic nerves, result in increased heart rate, faster respiration, dilation of blood vessels in the arms and legs, alterations in digestive processes, and elevated glucose levels in the bloodstream. These physiological changes help the body respond effectively to emergency situations.
The sympathetic nervous system (SNS) rapidly readies the body to react to emergency situations or acute stress—short-term stressors. Once the crisis passes, the body typically reverts to its pre-emergency, unstressed state. This recovery process is aided by the parasympathetic nervous system (PNS), which generally counteracts the effects of the SNS. However, excessive PNS activity can also contribute to stress reactions, such as promoting bronchoconstriction (e.g., in asthma) or causing exaggerated vasodilation and compromised blood circulation.
Both the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS) interact significantly with the immune system, which can influence stress reactions. The central nervous system plays a crucial role in initiating stress responses by regulating the autonomic nervous system and interpreting contexts as potentially threatening.
Persistent stress, characterised by ongoing exposure to stressors over an extended period, can lead to prolonged strain on the body. The continuous activation of the autonomic nervous system, triggering physical reactions, can gradually wear down the body.
Gastrointestinal System
The gastrointestinal tract contains hundreds of millions of neurons that can operate autonomously and maintain constant communication with the brain, explaining the sensation of "butterflies" in the stomach. Stress can disrupt this brain-gut communication and may heighten the perception of pain, bloating, and other gastrointestinal discomfort. Additionally, the gut is home to millions of bacteria that play a role in gut and brain health, influencing cognitive function and emotions.
Severe stress may even lead to vomiting and disrupt normal appetite patterns, causing either an increase or decrease in appetite. Stress can also increase the sensation of pain, bloating, or discomfort in the bowels. It can impact the speed at which food travels through the digestive system, potentially leading to either diarrhoea or constipation. Stress can trigger muscle spasms in the bowels, resulting in painful symptoms. Digestion and nutrient absorption in the intestines can also be affected by, potentially increasing gas production related to nutrient processing.
Endocrine System
When one experiences a situation that is challenging, threatening, or beyond their control, the brain triggers a series of events involving the hypothalamic-pituitary-adrenal (HPA) axis, which plays a central role in the endocrine stress response. This leads to heightened production cortisol, the stress hormone.
Reproduction System
Persistent stress can affect sperm production and maturation, potentially leading to challenges when trying to conceive. Studies have revealed that men who encountered two or more stressful life events within the past year exhibited lower sperm motility (ability to swim) and a reduced percentage of sperm with normal morphology (size and shape) compared to men who did not experience such events.
Stress can impact menstruation in adolescent girls and women through various mechanisms. For instance, elevated stress levels may correlate with absent or irregular menstrual cycles, increased menstrual pain, and changes in cycle length.
Stress can greatly influence a woman's reproductive goals and outcomes. It can impair a woman's fertility, affect the health of her pregnancy, and impact her adjustment during the postpartum period. Excessive stress heightens the risk of developing depression and anxiety during this period. Maternal stress can have adverse effects on fetal development and ongoing childhood well-being.
Managing Stress
Being aware of the major impacts stress can have on our bodies helps us to prevent and intervene it from turning into something more severe. Ways to do this include:
- Eating a balanced diet
- Spending time with loved ones
- Minimising screen time
- Practising self-care
- Yoga
- Getting enough physical exercise
- Getting adequate sleep each night
These approaches offer significant benefits for both physical and mental health and are essential components of a healthy lifestyle. If you need additional support or are dealing with severe or chronic stress, a licensed psychologist can assist you in identifying challenges and stressors affecting your daily life, and help you develop effective coping strategies to enhance your overall physical and mental well-being.