This post was written by Dr. Renate Wright, PPG - Infectious Diseases.
We often use the word “stress” to describe the feelings and circumstances that put us in an uncomfortable position. Whether this is due to a rapidly approaching deadline, a major life change or finding oneself between a rock and a hard place, we have all felt the effects of stress on our emotional well-being and physical health at some point in our lives. Although stress is a normal part of life, it is important to keep track of our daily stressors, as too much can pose implications to our health and well-being in the long run.
What is stress?
Stress is defined as a constraining force or influence that is exerted on a person’s physical, physiological or emotional state. This stressful stimulus produces a physiologic reaction in the body that triggers the release of a variety of stress hormones – epinephrine, norepinephrine and cortisol, to name a few – that work together to combat the stressful situation at hand. Although often regarded as undesirable, not all stress is bad. Positive stress (eustress) is often behind the ability to adjust to new situations, the motivation needed to overcome challenges and the ability to productively complete a task.
Acute stress can cause a short-lived response in the body, termed the “fight-or-flight response” that lasts minutes to hours. This response has evolutionarily served its purpose to increase our chance of survival in a dangerous or life-threatening situation. The stress hormone most notably secreted in this type of reaction is known as epinephrine, which causes a burst of energy for us to act fast, whether by fighting off a threat or by running away to safety. Examples of acute stressors that might trigger this response include public speaking, traffic jams and riding on a rollercoaster.
Chronic stress can cause a stress response in the body that can last for several weeks or months. The chronic stress response is due to higher-than-normal levels of the stress hormone known as cortisol and is caused by chronic low-level stress that is encountered regularly. Examples of chronic stressors include a toxic work environment, conflict within personal relationships and ongoing financial strain.
How does stress impact the body?
Short-term stress often has a positive impact in our body as it lasts just enough to resolve an acute threat through quick action via the fight-or-flight response. It has also been found to augment our response on a cellular level as well with a boost in our immune system during that time.
However, chronic stress is known to cause negative effects on the body. Chronic stress can cause physical, emotional and behavioral symptoms, including chest pain, chronic pain, chronic headaches, increased muscle tension, changes in sleep pattern, digestive problems, fatigue, difficulty concentrating, anxiety and depression. Often, substance use disorders can develop as people reach for these destructive habits as a form of coping. Chronic stress has also been associated with the development of elevated blood pressure, heart disease, stomach ulcers, autoimmune disorders and obesity.
There’s also a connection between chronic stress and a negative impact to our immune system. Chronic elevations in stress hormones can cause a dysregulation and blunting of our immune function.
- Antibody proliferation is reduced by cortisol which causes a diminished antibody response to new pathogens.
- Epinephrine can further impair antibody function altogether when recurrent spikes occur.
- Chronic stress also increases pro-inflammatory cytokines, which are small signaling proteins that promote inflammation to augment healing. However, this occurs unnecessarily which further promotes the dysregulation of the immune system and may even exacerbate autoimmune conditions.
This suppression in immunity can ultimately increase susceptibility to infections during the time of chronic stress, which in turn can put more stress on the body. This is why you may notice that you come down with more colds after a stressful week.
What can you do to limit stress?
Stress is unavoidable and occurs regularly in everyone’s life. However, there are several methods that have shown to be able to decrease stress. Below are a few suggested stress relief strategies:
- Meditation
- Breathing exercises
- Physical activity (walking/running, yoga, tai chi)
- Having a well-balanced and nutritious diet
- Getting enough sleep
- Surrounding yourself with a good support system
- Journaling
- Mindfulness
- Talking to a therapist
It is recommended to seek medical attention from a healthcare provider if your symptoms become overwhelming, your physical health starts to be impacted, you start reaching for substances to help you cope and/or if you develop a mental health disorder. Further discuss with your primary care provider for a more tailored approach in the management of your stress.
Sources
Alotiby A. Immunology of Stress: A Review Article. J Clin Med. 2024 Oct 25;13(21):6394.
Agorastos A, Chrousos GP. The neuroendocrinology of stress: the stress-related continuum of chronic disease development. Mol Psychiatry. 2022 Jan;27(1):502-513.
Rogerson O, Wilding S, Prudenzi A, O'Connor DB. Effectiveness of stress management interventions to change cortisol levels: a systematic review and meta-analysis. Psychoneuroendocrinology. 2024 Jan;159:106415.
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